L-theanine is an amino acid found in tea leaves and the Bay bolete mushroom. Since the amount you might get in a cup of tea depends on variables like the type of tea plant and how long you brew the leaves, some people use L-theanine supplements to help them relax, destress, and sleep better.
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L-theanine also shows promise for cognitive and mental health issues, potentially boosting attention and working memory, relieving depression, and improving symptoms caused by attention-deficit/hyperactivity disorder (ADHD). However, more research is needed to confirm these benefits.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
What Are L-Theanine&#;s Benefits?
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Researchers have studied L-theanine's effects for several conditions.
However, it's important to note that better-designed clinical trials are still needed.
Tea leaves.
Getty Images / Dallas and John Heaton
ADHD Symptoms
Researchers have investigated L-theanine for attention deficit hyperactivity disorder (ADHD) symptoms.
Attention issues can have the following causes and/or associations:
Addressing any underlying issues is worth considering. If you have questions about your child's symptoms, it's best to contact their pediatrician.
A study was conducted in male children (8 to 15 years) with ADHD. L-theanine improved total cognition compared to a placebo (an inactive substance). Both L-theanine alone and an L-theanine-caffeine combination also reduced mind wandering.
The American Academy of Child and Adolescent Psychiatry (AACAP) advises against caffeine for children under 12 years.
Some children with ADHD may also have significant issues with sleep. Sleep disturbances can impact both a child's and family's well-being.
A clinical study suggested L-theanine helped sleep quality in male children 8 to 12 years with ADHD.
Further, higher-quality studies are needed to confirm these results.
Correctly diagnosing ADHD is essential. Some gifted (highly or profoundly intelligent) children may have behaviors that seem like ADHD due to boredom or other issues.
ADHD, autism spectrum disorder (ASD), and giftedness can also share overlapping characteristics and can be correlated. A healthcare provider well-versed in both giftedness and neurodiversity can help. Organizations like the National Association for Gifted Children have additional resources.
Another study showed younger males in kindergarten were, as a group, over-diagnosed with ADHD. Developmentally normal behavior has been mistaken for a medical issue. It may be that a lower student-to-teacher ratio (smaller class size) with experienced teachers may benefit children in this case as well.
Ask your child's healthcare provider about questions or concerns. They may refer you to a healthcare provider that specializes in these areas.
Anxiety
Anxiety affects around 12.5% of adults and 9.4% of children in the United States. Unresolved anxiety can cause further health issues.
Scientists found L-theanine has anxiolytic (anti-anxiety) effects. A systematic review (a collection of research on a single topic) suggested L-theanine reduced anxiety in people under stress.
Researchers conducted a study in children between 4 and 17 years with Tourette&#;s syndrome (a nervous system condition causing sudden twitches, movements, and sounds). L-theanine with vitamin B6 reduced tics with anxiety. It&#;s challenging to fully understand L-theanine's effects in this study alone as it was used in combination.
While there's promising evidence, conflicting evidence of theanine&#;s effectiveness for anxiety also exists.
Speak with your healthcare provider if you're experiencing anxiety.
Cognition
Scientists have suggested caffeine may bolster L-theanine&#;s impact on cognition (processing and understanding information) and working memory.
In a study of young adults, L-theanine with caffeine helped with attention.
However, in other studies of healthy adults, L-theanine alone (no caffeine added) had the following effects:
Cancer
Theanine has been investigated for its anticancer effects in in vitro (in cells in a laboratory) and in vivo (animal) studies.
However, clinical trials (research in humans) are needed before recommendations can be made.
Depression
In one study, researchers added L-theanine to current medication in people with major depressive disorder. The following symptoms improved:
Further, high-quality studies are needed.
Please reach out to your healthcare provider if you're experiencing depression. Promptly diagnosing and treating this and other mental health issues is important.
Immune Effects
L-theanine impacts the immune system. In a study of professional athletes, L-theanine affected different immune system markers. It was associated with decreased interleukin-10 (IL-10).
Further study is needed.
Schizophrenia
In people with schizophrenia or schizoaffective disorder, L-theanine was added to regular treatment with beneficial effects.
L-theanine supplementation was associated with the following improvements:
Consult with your healthcare provider before adding supplements to your medication regimen.
Sleep
Chronic sleep disorders can seriously affect your quality of life. Sleep disorders are linked with or can worsen the following conditions:
In healthy adults, L-theanine reduced sleep latency (the time it takes to fall asleep), sleep disturbance, and the use of sleep medication.
Some children with ADHD have associated sleep problems, affecting both the child's and family&#;s well-being. In a clinical study of male children 8 to 12 years with ADHD, L-theanine improved sleep.
If you or your child has sleep issues, please reach out to your healthcare provider.
It's essential to evaluate and rule out contributing issues such as:
Sleep issues can be connected with behavior and mood issues in adults and children.
Your healthcare provider can help you figure out and address the root cause.
Stress
Researchers studied theanine for its stress-reducing effects. In young adults, L-theanine reduced stress. It also lowered blood pressure in high-stress situations.
Further study is needed to confirm these results.
What Are L-Theanine&#;s Downsides?
L-theanine has been mostly well-tolerated in clinical trials. However, adverse effects or interactions are still possible, including the following:
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How Does L-Theanine Work?
Researchers believe L-theanine improves sleep quality via anxiolysis (reducing anxiety), not sedation.
Scientists believe these effects may be due to theanine's ability to benefit levels of the following:
L-theanine also impacted levels of the following when used with antipsychotic medication:
Researchers think BDNF may help the brain heal itself, which may explain some of theanine's positive benefits.
Dosage
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
L-theanine is available in the following forms:
Theanine is also found in tea. It's often combined with other ingredients. Vegetarian and vegan products are available.
The following are dosages used in clinical studies. They are not meant to substitute for a consultation with your or your child's healthcare provider:
Similar Supplements
Supplements with anxiety-lowering and/or sleep-inducing effects include but aren't limited to the following:
Physical activity, including but not limited to aerobic exercise and yoga, lowers stress levels and can improve sleep.
Acupuncture has also been touted for its anxiety-lowering and sleep-inducing effects.
Summary
Since its discovery in the s, researchers have investigated L-theanine for ADHD, anxiety, cognition, stress, and more.
While results are promising, more research is needed.
Consider avoiding L-theanine in the following situations:
And please do your best to speak with your healthcare provider, registered dietitian nutritionist (RD or RDN), and/or pharmacist about your supplements, prescriptions, and over-the-counter medication.
This way, you can collaboratively come up with a plan that optimizes safety and helps successfully meet your health goals.
What is L-theanine?
L-theanine is an amino acid found in tea and some mushroom species.
What does L-theanine do?
Clinical studies suggest L-theanine has antianxiety effects and promotes relaxation, sleep, and cognitive function.
How much L-theanine is in green tea?
One study suggested the L-theanine content of green tea was 6.56 milligrams per gram (mg/g) of tea leaves. Conversely, white tea had 6.26 mg/g, oolong 6.09 mg/g, and black 5.13 mg/g. Anywhere from 1 to 3 g of tea have been used per cup. This means a cup of green tea may have anywhere from around 6.5 to 19.5 mg of L-theanine.
This article provides an overview of L-theanine, including its potential benefits and risks and its dosage.
Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality. It occurs naturally in green and black tea, and is available in supplements.
L-theanine is a compound that may support thinking, sleep, and relaxation and help with weight loss, blood pressure, and more.
Small studies and tests on animals have shown that L-theanine may offer a range of benefits. Experts consider it to be generally safe, but there is currently a lack of high-quality research in humans to confirm its benefits.
A change in the balance of these chemicals can change a person&#;s mood or stress levels.
L-theanine may affect the levels of certain chemicals in the brain. These include serotonin and dopamine, which influence mood, sleep, and emotion, and cortisol, which helps the body deal with stress .
L-theanine is an amino acid. The human body does not produce this compound, and it is not essential for humans. Green tea , black tea, and certain types of mushroom naturally contain L-theanine.
The following sections discuss the existing evidence for the possible benefits of L-theanine.
Many people drink black or green tea while at work, believing that it boosts their mental focus. A study supports this idea.
The researchers found that people who took 100 milligrams (mg) of L-theanine made fewer errors in an attention task than those in the placebo group. Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people&#;s focus.
More research is necessary to determine how L-theanine might affect a person&#;s attention and focus.
L-theanine may help people sleep more easily.
Several studies have suggested that L-theanine could help people relax before bedtime, get to sleep more easily, and sleep more deeply.
These benefits may result from the specific effects that the amino acid has on brain chemicals that play a role in sleep.
A study found that people reported having greater sleep satisfaction after taking 450&#;900 mg of L-theanine daily for 8 weeks. The study participants had generalized anxiety disorder and were taking antidepressants.
The authors noted that there were no reported improvements in anxiety or insomnia severity.
People often drink a cup of tea or another hot beverage to help them relax. Research suggests that the L-theanine in green or black tea may contribute to this feeling of relaxation by reducing a person&#;s resting heart rate.
In , researchers reviewed the existing research on the benefits of L-theanine and concluded that this compound could benefit a person&#;s mental and physical health. They noted that it seems to have neuroprotective effects, which improve brain function.
On its own, L-theanine may improve a person&#;s attention and reaction times. In combination with caffeine, it may lead to improvements in their number skills and alertness. Caffeine is a stimulant, so it can help people stay alert and focused.
However, not all research has found that L-theanine can improve people&#;s cognitive abilities. There is a need for more high-quality research to clarify the effects of this compound on people&#;s mental functions.
As part of a calorie-controlled diet, replacing a snack with green tea or another low-calorie hot beverage could aid weight loss.
The L-theanine in green tea can create a savory taste, also known as umami flavor. Research suggests that umami flavors may reduce appetite, which often helps with weight loss.
L-theanine may support the body in fighting off illness. Several studies have suggested that taking L-theanine could boost a person&#;s immune system, making them less likely to get common colds or the flu.
Its potential anti-inflammatory effects could also help fight illness.
Research has linked high blood pressure with a higher risk of several health problems, including heart attack and stroke.
L-theanine may help reduce stress, and a reduction in stress and increased relaxation can lower the heart rate. In turn, this may help lower blood pressure.
Some research on animals suggests that L-theanine may increase the effectiveness of a chemotherapy drug called doxorubicin. It is possible that it makes doxorubicin more effective by increasing the amount of the drug in cancer cells.
However, scientists need to do more research to understand the specific interactions between these chemicals.
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