L-theanine, a naturally occurring amino acid found in tea leaves, is a popular ingredient in energy drinks and supplements. But is L-theanine a nootropic?
Yes, L-theanine is considered a nootropic due to its ability to promote mental clarity, relaxation, and focus, especially when paired with caffeine, but without the jittery side effects of caffeine alone.
L-theanine benefits include improved cognitive function, stress relief, and enhanced concentration, especially when paired with caffeine.
Curious about L-theanine's uses, dosage, and potential side effects? Let’s explore these in detail below.
Table of Contents
Key Takeaways
L-theanine is an amino acid that may calm the nervous system and support brain health.
Research is limited, but many people believe that L-theanine supplementation can improve cognitive function, concentration, and working memory.
L-theanine pairs well with caffeine and other nootropics to create a full-coverage brain-boosting routine.
What is L-Theanine?
L-theanine, a common amino acid found in tea leaves, certain foods, and mushrooms, is one of the most widely used forms of theanine supplements. Since the body doesn’t produce L-theanine naturally, we need to obtain it through our diet.
In the body, L-theanine mimics glutamate, a key amino acid that regulates the nervous system and brain signaling. Evidence suggests that L-theanine may promote calmness and improve focus. It also appears to influence neurochemicals like GABA, dopamine, and serotonin, which may explain its benefits for sleep and anxiety.
With several nootropic benefits, let’s explore what makes L-theanine a powerful cognitive enhancer.
What are nootropics?
Nootropics, often called "smart drugs," are substances that enhance cognitive function by altering the brain’s production or use of neurochemicals. These substances can impact neurotransmitters like dopamine, serotonin, GABA, and norepinephrine, which regulate focus, energy, mood, sleep, and more.
Nootropics come in both natural and synthetic forms. While prescription nootropics like Adderall are common, many synthetic nootropics carry unwanted side effects and can be habit-forming. That’s why exploring natural nootropics, like L-theanine, may be a safer option for cognitive enhancement.
L-Theanine Nootropic Benefits (and Research)
L-theanine research is currently limited, but some there are some areas of interest, including the following:
Improved Concentration
According to a 2012 study, a combination of L-theanine and caffeine may be responsible for the improved concentration abilities associated with drinking various green and black tea varieties. In this study, subjects took 100 milligrams of L-theanine alongside 50 milligrams of naturally occurring caffeine. Subjects were recorded to make fewer errors while under pressure compared to the placebo group.
This isn't the only call for L-theanine to be paired with caffeine. In fact, the two are quite the dynamic duo. Take a look:
Synergizing with Caffeine
Research shows that L-theanine may help to reduce some of the most common side effects associated with caffeine use, like increased blood pressure, anxiety, and jitteriness.
One study found that L-theanine may help to prevent the dilation of blood vessels after consuming caffeine, effectively reducing its impact on blood pressure and anxiety levels. Another study found that L-theanine can improve and protect slow-wave sleep cycles against the effects of caffeine, which may help to prevent sleep caffeine-associated disruptions.
Plus, research shows that the two may pair together to offer significant benefits, like improved reaction times, improved word recognition, improved attention, and improved ability to switch between tasks, with greater accuracy upon completion. With all these potential benefits at hand, taking L-theanine with our daily caffeine dose is a no-brainer.
Read our article "How Much L-theanine to Take with Coffee" to learn more.
Enhancing Sleep
Researchers also believe that L-theanine may help to improve sleep. Specifically, it can help to increase slow-wave sleep, the portion of sleep that helps us feel more rested.
According to a 2018 study, participants experienced better sleep after taking up to 900 milligrams of L-theanine daily for up to 8 weeks. It's noteworthy to mention that many of the subjects in this study were known to suffer from anxiety or depression and some were taking medications to treat these mental health conditions.
Ultimately, researchers believe that L-theanine may help people fall asleep more easily and may improve the quality of sleep overall.
Relaxation
Hand in hand with its ability to improve sleep is its benefits for promoting relaxation. According to an extensive 2016 review, naturally occurring L-theanine in tea may help people relax by lowering their resting heart rate. It’s unknown how this benefit may be clinically applied, but it’s another reason why L-theanine may pair well with caffeine.
Improved cognitive functions
The same review above mentions L-theanine in many lights–one of which is its ability to improve cognitive performance. More specifically, it states that L-theanine may be able to improve focus, reaction times, and alertness. It’s important to note that in this research L-theanine was combined with the naturally occurring caffeine in either black or green tea.
Immune boosting
The 2016 review also mentioned that L-theanine may help to boost immunity by increasing the body’s ability to fight off common illnesses like influenza or the common cold.
How to Use L-Theanine as a Nootropic
L-theanine can be consumed in dietary form, but if you want to get the most of L-theanine’s nootropic benefits, you should probably consider an L-theanine supplement.
Of course, supplements in the U.S. are not standardized and are not regulated as harshly as prescription medications, so it’s important that you understand how to choose an L-theanine supplement and how to use it correctly.
Here’s what you need to consider:
Quality and Source
As with all supplements, choosing a high-quality L-theanine supplement is crucial. The easiest way to do this is to look for a company that uses a third-party testing process to ensure quality and manufactures their product in cGMP-compliant facilities.
Forms of L-theanine
L-theanine is the most common form of theanine and is available in several different dosing forms. However, capsules are the most common way that L-theanine is sold and consumed. You can also find L-theanine powder, which is an appropriate dosing method for anyone who needs more precise control over their L-theanine dose.
If you wish, you can try to get your L-theanine from whole food sources, but you may need to incorporate it from several different sources to get enough to experience nootropic benefits. Green tea and dietary mushrooms are both good options.
Many people prefer to take L-theanine with other nootropic and adaptogenic herbs and supplements designed to support brain health and general wellness, so you may prefer to look for a nootropic stack, or a combination of nootropic supplements designed to work synergistically together.
When to Take L-Theanine Nootropics
When using L-theanine to boost concentration and relieve stress throughout the day, it’s best to take it in the morning. Ideally, you should take L-theanine with your coffee, approximately half an hour before breakfast.
For those who wish to take L-theanine for sleep support, thirty minutes before bed is a better option.
Keep in mind that you may need to take L-theanine daily for 1-2 weeks before you notice full benefits.
L-Theanine Dosage
In research, the daily dosage of L-theanine ranges from 100 milligrams to 400 milligrams. Typically, doses between 150 milligrams and 250 milligrams are appropriate.
The L-theanine dosage needed is also affected by the other nootropics in your wellness routine, as many nootropics have overlapping effects.
If you are incorporating L-theanine on its own, you may start with 100 milligram doses. If you plan to use a wellness stack that contains L-theanine, follow the dosage instructions given.
Because L-theanine is sold as a supplement in the U.S., products are not standardized and there are no dosage recommendations given. Always read the product you buy carefully to ensure you understand the potency and talk to your doctor before using L-theanine, especially if you take prescription medications or suffer from a serious or chronic condition.
Are L-Theanine Nootropics Safe?
The FDA has classified L-theanine as GRAS, or “generally recognized as safe.” This means that L-theanine is believed to be safe when used according to package directions, assuming that the product is products and labeled according to the FDA’s Good Marketing Practice guidelines.
In fact, there are no known side effects associated with L-theanine. Still, you may be at risk when taking L-theanine if you meet ank of the following conditions:
- You are pregnant or breastfeeding
- You take medications for high or low blood pressure
- You take prescription stimulants, like ADHD medications
- You use street drugs
- You contain caffeine in amounts that exceed general recommendations (400 milligrams per day)
As always, you should talk to your doctor before adding a new supplement to your wellness routine.
Enjoy L-Theanine in a Nootropic Stack
If you’re looking to take advantage of an L-theanine nootropic blend (and enjoy the convenience of a pre-made, full-coverage nootropic stack) check out our Lucid nootropic stack, which contains:
- Cordyceps
- Lion’s Mane
- Tremella
- Maitake
- BCAA’s
- Alpha-GPC
- Ginkgo Biloba
- L-Tyrosine
- L-Theanine
Want to learn more? Read “Why We Chose Our Ingredients? What’s in a Lucid Stack?” Or, check out one of our three flavor varieties:
FAQ - L-Theanine Nootropic
Is theanine a nootropic?
Yes, L-theanine is often considered a nootropic due to its ability to enhance cognitive function, improve focus, and promote relaxation without sedation.
What does L-theanine do to the brain?
L-theanine increases alpha brain wave activity, promoting a state of relaxation and mental clarity. It also boosts levels of neurotransmitters like dopamine and serotonin, which can enhance mood and cognitive performance.
Is L-theanine good for anxiety?
Yes, L-theanine is known for its calming effects and can help reduce anxiety levels. Its ability to promote relaxation without drowsiness makes it a popular choice for those looking to manage anxiety.
Does L-theanine make you sleepy?
L-theanine typically does not cause sleepiness. Instead, it promotes relaxation and calmness, which can help improve focus and reduce stress without leading to drowsiness.
What are the negative side effects of L-theanine?
L-theanine is generally well-tolerated, but some individuals may experience mild side effects such as headaches, dizziness, or gastrointestinal discomfort.
Should I take L-theanine at night or morning?
L-theanine can be taken at any time of the day. In the morning, it can help enhance focus and reduce stress, while in the evening, it can promote relaxation and improve sleep quality. It’s best to choose a time that aligns with your personal needs and lifestyle.
Resources
- “Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task” https://pubmed.ncbi.nlm.nih.gov/22326943/
- “L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial” https://pubmed.ncbi.nlm.nih.gov/30580081/
- “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
- “GRN No. 209: L-theanine”https://www.cfsanappsexternal.fda.gov/scripts/fdcc/index.cfm?set=GrASNotices&id=209