How Much L-Theanine Should I Take for Anxiety?

L-theanine is an amino acid known for its potential calming and focus-enhancing effects. While not naturally produced by the body, researchers believe it can play a significant role when taken as a supplement. It is similar to glutamate, a naturally occurring amino acid that helps transmit nerve signals in the brain.

Evidence suggests that L-theanine may regulate neurochemicals like GABA, dopamine, and serotonin, which are essential for mood and relaxation. Unsurprisingly, studies link it to reduced anxiety, improved sleep quality, and enhanced focus. But the pressing question remains: How much L-theanine should you take for anxiety?

Let’s explore the research-backed dosage recommendations and considerations for using L-theanine to address anxiety.

• L-theanine can be effective for managing anxiety, with a typical dose of 200 mg 2–3 times daily.

• The exact dosage depends on individual factors like weight, age, and health.

• L-theanine is safe for most people, with no major side effects reported.

• Consider caffeine-free supplements if you are sensitive to caffeine.

For managing anxiety, many sources recommend taking 200 mg of L-theanine 2-3 times daily. However, the ideal dosage can vary based on individual factors like weight, age, and specific health needs.

If you're just starting, consider beginning with a lower dose and gradually increasing it until you notice the desired effects.

L-theanine’s calming properties may be particularly effective for individuals experiencing acute stress or generalized anxiety. It’s also worth noting that more clinical evidence is needed to confirm its effectiveness as an anxiety treatment, though many users report positive anecdotal experiences.

• Mild anxiety: Start with 100–200 mg daily.

• Moderate to severe anxiety: 200 mg, 2–3 times daily.

• Acute stress or anxiety episodes: Take 200 mg as needed, up to three times daily.

Always consult your healthcare provider to tailor your dosage and ensure it’s safe, especially if you take other medications or supplements.

There is currently no guideline for how much L-theanine to take for anxiety, but some research sheds light on the amount of L-theanine needed for therapeutic effects:

Some evidence suggests that L-theanine may help improve sleep in some cases, though the dosage varies for each person. One study found that participants supplementing with 450-900 mg of L-theanine reported better sleep quality than the placebo group.

One study found that doses of 50 mg of caffeine or doses of 100 mg of L-theanine improved participant’s ability to perform Sustained Attention to Response Tasks (SART) over a two-hour session.

The study found that the effects were not increased when these two substances were used in combination, suggesting that L-theanine may have cognitive boosting abilities even when not taken with caffeine.

L-theanine supplements are available in various forms, each suited for different preferences:

• Capsules : Convenient and pre-measured, capsules are perfect for daily use without the hassle of measuring.

• Powder : Offers flexibility, allowing you to mix it into drinks or foods for customized doses.

Both forms are effective, so the choice depends on your lifestyle and dosing preferences.

L-theanine is versatile, and you can take it at any time of the day based on your needs:

• Morning : For better focus and calmness during the day, take L-theanine with your breakfast or alongside caffeine.

• Afternoon : To manage midday stress, take it with or after lunch.

• Evening : If anxiety disrupts your sleep, take a dose 1–2 hours before bed to promote relaxation.

Breaking your dosage into smaller amounts throughout the day can help maintain steady effects, especially for ongoing anxiety management.

Although L-theanine is generally safe, there are a few cases where caution is necessary:

• Caffeine sensitivity : Some L-theanine supplements include caffeine, which could exacerbate anxiety in caffeine-sensitive individuals. Opt for caffeine-free formulations in this case.

• Medical conditions: Always consult a doctor if you have pre-existing health conditions or take other medications.

• Drug interactions: L-theanine may have interactions with some medications, such as bortezomib, where L-theanine may decrease the drug’s efficacy .

• Side Effects: When experiencing nausea, upset stomach, or irritability where caffeine may make it worse. In this case, an L-theanine supplement without caffeine may still be used.

Yes, L-theanine can be taken daily, as consistent use helps achieve long-term benefits.

This depends on your anxiety pattern. Take it in the morning for daytime stress or at night for sleep-related anxiety.

L-theanine itself has no known side effects. However, supplements containing caffeine may cause jitters, irritability, or nausea in sensitive individuals.

Some people notice calming effects within 30–60 minutes of taking L-theanine, while others may require consistent daily use for several days or weeks to experience full benefits.

No, 200 mg is a common dosage for L-theanine and is generally considered safe. Studies have used doses up to 900 mg without significant adverse effects. However, always start with a lower dose if you’re new to L-theanine and increase gradually to find what works best for you.

Both magnesium and L-theanine can help with anxiety, but they work differently. Magnesium supports overall nervous system health and can help with physical symptoms of stress, while L-theanine promotes relaxation and improves focus by modulating brain chemicals. You might benefit from using both together, but consult a healthcare provider for personalized advice.

The effects of L-theanine can last between 4–8 hours, depending on the dosage and individual metabolism. For sustained effects, you can split your daily dosage into smaller doses taken throughout the day.

L-theanine itself is well-tolerated with no reported major side effects. However, supplements that combine L-theanine with caffeine might cause side effects like jitteriness, nausea, or irritability in people sensitive to caffeine.

1. “Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task” https://pubmed.ncbi.nlm.nih.gov/22326943/

2. “L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial” https://pubmed.ncbi.nlm.nih.gov/30580081/

3. “l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion” https://www.mdpi.com/2306-5710/2/2/13/htm

4. “Green tea polyphenols block the anticancer effects of bortezomib and other boronic acid-based proteasome inhibitors” https://pubmed.ncbi.nlm.nih.gov/19190249/