L-Theanine is a natural amino acid commonly found in tea leaves, particularly green tea. It is widely studied for its various health benefits and its potential to improve cognitive functions and reduce stress.

Health Benefits of L-Theanine

1. Stress and Anxiety Reduction:

   • L-Theanine is known for its relaxing effects without causing drowsiness. Studies have shown that it can reduce stress and anxiety in people exposed to stressful conditions¹.
   • It may inhibit cortical neuron excitation by blocking L-glutamic acid from binding to glutamate receptors in the brain².

2. Improvement in Cognitive Functions:

   • L-Theanine can enhance attention, reaction time, and memory, especially when taken in combination with caffeine³. A study found significant improvements in verbal fluency and executive function after L-Theanine administration⁴.

3. Sleep Improvement:

   • It has been shown to improve sleep quality by reducing sleep disturbances and enhancing sleep latency without causing daytime drowsiness⁴.

4. Cardiovascular Effects:

   • L-Theanine has been found to lower blood pressure responses to stress in individuals whose blood pressure increased by mental stress⁵.

5. Neuroprotective and Antioxidant Properties:

   • Studies suggest that L-Theanine may provide neuroprotective effects and has antioxidant properties that can help in combating oxidative stress⁶.

Usage and Dosage

• The typical dosage of L-Theanine used in studies ranges from 200 to 400 mg per day⁷.

Sources

• Examine.com on L-Theanine
• L-theanine, a Natural Constituent in Tea, and its Effect on Mental State - PubMed
• Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial

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Footnotes

1. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review - PubMed ↩

2. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses ↩

3. Examine.com, 2023 ↩

4. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial ↩ ↩²

5. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses ↩

6. L-Theanine: A Unique Functional Amino Acid in Tea (Camellia sinensis L.) With Multiple Health Benefits and Food Applications ↩

7. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial ↩