What is L-Theanine? 

L-theanine is an amino acid found naturally in tea leaves and is gaining popularity as a supplement for reducing anxiety and improving overall well-being.

Stress, it’s something our modern life is embedded with that you can’t escape from. You can, however, change how your body responds to stress to ensure this primal brain chemistry is working for your productivity and not leading to the negative health effects that come from periods of prolonged unmanaged high stress. Unmanaged stress can greatly affect cognitive ability, lead to mood disorders including anxiety and depression and have a negative impact on sleep quality and duration.

What the research says
L-theanine has been shown to improve stress-related symptoms and improve sleep quality when taken for a 4-week period. Findings from several human studies have shown L-theanine to be an effective stress-reducing agent with the ability to promote mental well-being in the general population affected by stress-related ailments and cognition impairment. These effects were seen with a dosage range of 200-400mg per day and L-theanine was tolerated with little to no side effects and is not known to have any drug interactions. It was hypothesised by researchers that the positive effects of L-theanine are from its ability to attenuate the stress response in the Autonomic nervous system which is induced by both physical and psychological stressors.

Here are a few potential benefits of L-theanine for anxiety, stress and cognitive function:

1. L-theanine has been shown to reduce stress and anxiety. In one study, people who took L-theanine reported feeling more relaxed and less stressed than those who took a placebo. This effect is thought to be due to L-theanine’s ability to increase levels of GABA, a neurotransmitter that helps to regulate mood and promote relaxation.
2. L-theanine may improve sleep. Many people with anxiety struggle with sleep and L-theanine has been shown to improve sleep quality in people with anxiety disorders. This is likely due to L-theanine’s ability to reduce stress and promote relaxation.
3. L-theanine may enhance cognitive performance. Some studies have shown that L-theanine can improve attention and focus, which can be beneficial for people with anxiety who may struggle with concentration.
4. L-theanine may have anti-inflammatory effects. Inflammation is believed to play a role in anxiety and other mental health disorders, and L-theanine has been shown to have anti-inflammatory effects in some studies.

Overall, L-theanine appears to be a safe and effective way to reduce anxiety and improve overall well-being. It can be taken as a supplement or consumed in tea and can be used alone or in combination with other anxiety-reducing techniques such as therapy or meditation.

L-theanine is generally considered safe, with no known serious side effects. The recommended daily dose is between 100 and 200 mg, taken one to two times per day. It is important to follow the dosage instructions on the supplement label and to talk to your healthcare professional before starting any new supplement, especially if you are pregnant, breastfeeding, or have any underlying health conditions. Talk to a one of our Naturopaths today to see if theanine is suited for you!
As with any supplement, it is also important to purchase L-theanine from a reputable source to ensure its purity and potency.

References

Camfield, D. A., Stough, C., Farrimond, J., & Scholey, A. B. (2014). Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: A systematic review and meta-analysis. Nutrition Reviews, 72(8), 507–522. https://doi.org/10.1111/nure.12120

Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10). https://doi.org/10.3390/nu11102362

Kardashev, A., Ratner, Y., & Ritsner, M. S. (2018). Add-On Pregnenolone with L-Theanine to Antipsychotic Therapy Relieves Negative and Anxiety Symptoms of Schizophrenia: An 8-Week, Randomized, Double-Blind, Placebo-Controlled Trial. Clinical Schizophrenia & Related Psychoses, 12(1), 31–41. https://doi.org/10.3371/CSRP.KARA.070415

Lardner, A. L. (2014). Neurobiological effects of the green tea constituent theanine and its potential role in the treatment of psychiatric and neurodegenerative disorders. Nutritional Neuroscience, 17(4), 145–155.

Lopes Sakamoto, F., Metzker Pereira Ribeiro, R., Amador Bueno, A., & Oliveira Santos, H. (2019). Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research, 147, 104395. https://doi.org/10.1016/j.phrs.2019.104395

Mancini, E., Beglinger, C., Drewe, J., Zanchi, D., Lang, U. E., & Borgwardt, S. (2017). Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine, 34, 26–37. https://doi.org/10.1016/j.phymed.2017.07.008

Ritsner, M. S., Miodownik, C., Ratner, Y., Shleifer, T., Mar, M., Pintov, L., & Lerner, V. (2011). L-theanine relieves positive, activation, and anxiety symptoms in patients with schizophrenia and schizoaffective disorder: An 8-week, randomized, double-blind, placebo-controlled, 2-center study. The Journal of Clinical Psychiatry, 72(1), 34–42. https://doi.org/10.4088/JCP.09m05324gre

Sarris, J., Byrne, G. J., Cribb, L., Oliver, G., Murphy, J., Macdonald, P., … Ng, C. H. (2019). L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. Journal of Psychiatric Research, 110, 31–37. https://doi.org/10.1016/j.jpsychires.2018.12.014

Unno, K., Yamada, H., Iguchi, K., Ishida, H., Iwao, Y., Morita, A., & Nakamura, Y. (2017). Anti-stress Effect of Green Tea with Lowered Caffeine on Humans: A Pilot Study. Biological and Pharmaceutical Bulletin, 40(6), 902–909. https://doi.org/10.1248/bpb.b17-00141

White, D. J., de Klerk, S., Woods, W., Gondalia, S., Noonan, C., & Scholey, A. B. (2016). Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients, 8(1). https://doi.org/10.3390/nu8010053

Yoto, A., Motoki, M., Murao, S., & Yokogoshi, H. (2012). Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. Journal of Physiological Anthropology, 31. http://dx.doi.org.ezproxy.laureate.net.au/10.1186/1880-6805-31-28