L-Theanine
Do you know about L-theanine? It is a humble amino acid in tea leaves that offers many health benefits. This natural compound can have a calming effect on the mind and support mental focus. As a supplement, it is perfect for when you want to be clear minded without feeling drowsy.
But how exactly does L-theanine work? What does science say about its benefits? Let’s take a look at what L-theanine does.
What Is L-Theanine?
L-theanine is an amino acid found in tea leaves (particularly green tea) and in some mushrooms. It gives tea an earthy umami flavor.[1]
L-theanine is a non-protein amino acid, that ca builds proteins and acts as a neurotransmitter modulator[2]. It also has unique effects on your mental and physical health.
L-Theanine Benefits
Stress Management
L-theanine promotes neurotransmitter levels of serotonin and dopamine.[3] This can support relaxation and a healthy mood. It enhances alpha brain wave activity, which gives you that feeling of calm alertness.[4] And finally, L-theanine can lower cortisol levels. Cortisol is the stress hormone, so lowering it could help manage stress.[5]
Weight Management
By helping to manage stress, L-theanine might help with stress eating. This can mean fewer calories ingested. L-theanine has also been shown to help with sleep, which may help with better sleep quality which is important for a healthy weight.[6] Animal studies show the potential for L-theanine to help support the utilization of adipose issue for better weight management. [7]
The Science-Backed Benefits of L-Theanine
L-theanine may help manage stress and related cognitive concerns in the general population.[8] In a four-week study, participants received 200 milligrams of L-theanine daily. They experienced less sleep disturbances, sleep latency and use of sleep medications. They enjoyed better sleep compared to those taking a placebo. The study also showed that L-theanine supported cognitive functions like speaking and thinking.
Finally, L-theanine and caffeine may enhance some athletic performance as well as support cognitive function.[9] A scientific study looked at the effects of L-theanine and caffeine, either together or alone on shooting and thinking performances in elite curling athletes. The findings showed that athletes taking L-theanine and caffeine together had better shooting accuracy, reaction times, and concentration. This was versus single supplement use or placebo.
The Bulletproof Approach to L-Theanine
At Bulletproof, we emphasize optimizing your diet with nutrient-dense foods and strategic supplementation. Everyone is different, so tailor your wellness strategy to your individual needs. Take a look at our guide to supplements to explore options that could work for you.
L-theanine can be a valuable tool in your wellness stack. It may help you with daily stress and support your concentration. It also supports cognitive function. Follow a nutrient-rich diet and supplement with L-theanine to fill the gaps for optimal performance.
Spotlight on L-Theanine
L-theanine’s benefits for mental and physical health make it a popular supplement. It can be a natural way to manage stress and support cognitive function.
If you’re curious about the benefits of L-theanine, sleep gummies are a great way to go. They support a restful night’s sleep with melatonin, L-theanine and GABA. These ingredients work together to enhance relaxation and sleep quality. This helps ensure you wake feeling refreshed. They are ideal if you’re looking for a sugar-free natural sleep aid.
There are many supplements for stress, but they are not all created equal. We go above and beyond in our supplement testing standards.
Our Supplement Testing Standards
We uphold strict standards for supplement testing. We do this to ensure every product meets the highest quality criteria. We select scientifically backed ingredients. Then, we confirm that they are clean and free from GMOs, soy, gluten and artificial fillers.
We test for ingredient identity, purity, strength and composition. These tests are conducted by accredited third-party labs. This meticulous approach guarantees that our supplements follow FDA regulations. It also ensures they deliver the promised health benefits effectively and safely. We empower you with products that support your individual wellness goals. You can be sure your Bulletproof products are backed by uncompromising quality and reliability.
Learn More About L-Theanine
L-Theanine Recipes
L-Theanine Articles
Unlock the Health Secrets of Tea
What are the Benefits of Green Tea?
The Bulletproof Guide to Supplements
L-Theanine Products
FAQs
It depends on your needs; L-theanine dosage varies depends on its intended use. Most studies suggest a range of 100 to 400 milligrams per day.[10] Start with a lower dose to gauge your individual response and adjust as needed.
Caffeine and L-theanine are both found in tea. They interact in a way that affects both brain blood flow and mood. One study[11] tested these substances in people who consume caffeine and those who do not. It was found that caffeine can promote attention and mood by supporting blood flow in the brain. However, when L-theanine was added to caffeine, it was shown to subdue some of the strong and sometimes negative effects of caffeine.
L-theanine is generally well-tolerated and considered safe for most people. Some individuals may experience mild side effects at higher doses. These side effects could include headaches.[12] L-theanine may interact with stimulant medications by increasing their effects.[13] As with any supplement, consult a healthcare provider before starting L-theanine. This is especially important if you are taking other medications or have underlying health conditions.
Yes, L-theanine should be safe to take every day. It is an amino acid found naturally in tea. Always consult a healthcare provider before starting any supplement especially if you have any underlying health conditions or take other medications.
L-theanine begins to take effect within 40 to 60 minutes of ingestion.[14] The speed at which you may notice its effects depends on your individual metabolism. It also depends on whether you take L-theanine on an empty stomach or with food. The effects of L-theanine, such as support for relaxation and focus, can last several hours. For most people, these effects are subtle but noticeable.