Lifestyle

What is L-Theanine? A nutritionist on benefits and supplements to try

There are two types of people in the world: Those who love coffee, and those who love coffee but hate its side effects. If you’re like me, smashing more than two cups is a never-ending ticket to caffeine overload. If so, get this — what if I told you there’s an effective, scientifically proven way to make your morning coffee more productive for you? What if you can? decrease feelings of restlessness and anxiety from coffee, but also show off What are the positive side effects of caffeine? Yes it is possible. Let me introduce you to a powerful compound called l-theanine. It’s the best of both worlds: Boosts energy with improved mental endurance. With l-theanine, you can drink coffee and drink it. In today’s post, we’ll cover what l-theanine is, where to get it, and how it can change your morning cup of joe.

What is L-Theanine?

L-theanine is an amino acid found mainly in green and black tea. It is actually responsible for some of the salty notes in green tea. It is also present in some mushrooms, in small amounts. As far as supplements are concerned, it is available in tablet, powder or tablet form. In essence, this amino acid is responsible for regulating aspects of brain function. It increases alpha brain wave activity (relaxes the mind without causing drowsiness), promoting relaxation. It’s called a nootropic — a cognitive enhancer. In this case, it’s 100% legal. Basically, its most significant benefit is its ability to reduce mental fatigue.

When l-theanine is combined with caffeinated tea, it allows the tea to induce feelings of increased focus over a period of time (compared to caffeine alone). Tea doesn’t actually release caffeine into the body more slowly than coffee. In fact, the effects of caffeine are being modulated by l-theanine. The more you know.

How It Works With Caffeine

So how do the two work hand-in-hand? They are a power couple. When combined, there is a pronounced synergistic effect. Thoughts on enhanced focus, awareness and energy, as well as reduced stress and improved mental stamina. Studies show it has a significant effect on the general state of mental alertness. With l-theanine you can turn your morning coffee into a tool. Instead of drinking matcha? We also like it. Best of all, l-theanine and caffeine can be found in abundance in a simple cup of matcha green tea.

Featured image of Michelle Nash.

Image credit: Michelle Nash

5 benefits of L-Theanine

Although l-theanine is not Necessary amino acids, it can still improve your health. Here are five benefits of this powerful compound.

1. It can improve cognitive function

Studies show that l-theanine can enhance alpha brain waves – especially in people prone to anxiety. Despite being an amino acid, l-theanine functions similarly to an adaptogen, in terms of reducing psychological stressors and improving your stress response. For context, when you’re in a stressful situation, your body produces cortisol. And cortisol interferes with your ability to focus and make good decisions. When you take l-theanine, it can lower your stress hormone levels so you can focus better. As mentioned, l-theanine provides additional nootropic benefits when you combine it with caffeine.

2. And May Reduce Anxiety Symptoms

L-theanine is commonly used for relaxation. Double-blind studies have shown that it can be helpful in reducing symptoms of anxiety. Interestingly, this supplement can help with relaxation without causing drowsiness. Proven calming effect on people with generalized anxiety disorder and/or daily anxiety.

3. It May Support Blood Pressure Management

Speaking of stress, l-theanine may be beneficial for people with high blood pressure in stressful situations. One study that found that people often had higher blood pressure after specific mental tasks showed that l-theanine helped reduce the rise in blood pressure. In the same study, researchers noted that caffeine had a similar but less beneficial effect

4. It can also boost immunity

Some research suggests that l-theanine may improve the function of the body’s immune system. One study found that l-theanine can help reduce upper respiratory tract infections Another study found that the antioxidants in green tea, twice as much as l-theanine, can effectively prevent colds and flu. More research is needed, but the early findings are promising.

5. It can promote sleep quality

Some research indicates that l-theanine may be beneficial for a good night’s sleep, which may be because it helps promote relaxation. Researchers in one study found that doses of 250 mg and 400 mg of l-theanine significantly improved sleep in animals and humans. Finally, l-theanine is known for its ability to calm, center, and enhance sleep.

Image credit: Michelle Nash

Signs you need L-Theanine

In general, do you feel like an anxiety ball after drinking caffeine? Jitter? L-theanine may balance the effects of caffeine consumption. Of course, keeping your blood sugar balanced when you drink caffeine is important, but l-theanine also helps. Because l-theanine impacts your GABA levels, it can help you enjoy the wakefulness of caffeine without feeling jittery or anxious. Finally, signs you need l-theanine include tremors when consuming caffeine, general anxiety during the day, and lack of concentration. L-theanine can also assist people who have trouble sleeping due to an inability to relax.

Can You Get L-Theanine Through Diet?

Although some teas are rich in theanine and it is available in supplement form, it is not abundant in dietary sources. The most common dietary source of l-theanine is tea. While green tea tends to contain the most theanine, there are other teas that are also rich in amino acids.

Here is the average content of l-theanine in different teas:

  • Green tea: 6.56 mg/g
  • White tea: 6.26 mg/g
  • Oolong tea: 6.09 mg/g
  • Black tea: 5.13 mg/g

It is important to note that the content of l-theanine in tea can vary widely due to the preparation and processing time of the tea. Also, keep in mind that herbal teas are not made from traditional tea leaves and do not contain theanine. In addition, some mushrooms contain small amounts of l-theanine. For example, Porcini mushrooms have this amino acid. The most effective way to get l-theanine in your diet is to drink green tea.

Image credit: Michelle Nash

How much can you drink?

In general, l-theanine is considered safe without direct side effects. Most people take 100-200 mg of theanine in capsule form or mix it in powder form into their coffee to balance out the effects of the caffeine. If you take the capsule, you should take l-theanine in the morning about 30 minutes before you start sipping your coffee. You can take this l-theanine combination on an empty stomach without any food to aid absorption. While there aren’t any known major side effects of l-theanine, you should still talk to your doctor before taking it as a dietary supplement — especially if you’re taking other medications. other or have a medical condition.

Potential side effects

As mentioned, l-theanine is considered safe with no direct side effects. Many supplements labeled l-theanine have been labeled GRAS by the Food and Drug Administration (generally recognized as safe). However, that does not mean that the government has really studied these substances in great detail. Here’s the most important information: No major negative side effects or side effects have been reported associated with l-theanine use.

Keep in mind that if you are pregnant or breast-feeding, there isn’t enough reliable information to know if theanine is safe to use while pregnant or nursing. Stay safe and avoid using. For children, l-theanine is POSSIBLY SAFE when taken by mouth, short-term. Doses of 400 mg per day have been used safely for up to six weeks in men 8-12 years of age.

Image source: Kristen Kilpatrick

Best time of day to take L-Theanine

If you’re using l-theanine to boost cognitive function during the day, it’s best to take l-theanine about 30 minutes (in capsule or tablet form) before your morning coffee. You can also add it as a powder to your coffee. The ratio of caffeine to theanine is generally 1:2 (100 mg caffeine to 200 mg theanine). However, if you’re using l-Theanine to help you cool down at night, it’s best to take it 30 minutes to an hour before bedtime. This gives the mix time to calm down and clear its mind before you start trying to fall asleep.

Benefits of Supplementing with L-Theanine

Instead of drinking green tea or eating a kilo of porcini mushrooms (none of which we recommend), there are benefits to consuming l-theanine through supplement form. It’s efficient, effective and flexible. L-theanine is available in tablet, capsule, and powder form. Depending on your lifestyle, you can choose what works best for your routine. L-theanine is not a drug, so there are no official guidelines for how much you should take (please consult your doctor!). However, supplements are unlikely to cause an overdose and l-theanine is usually available in 200 mg tablet form. Supplementing with L-theanine can help you feel more relaxed, calmer, and reduce anxiety.

4 Supplements I recommend

Companies like Four Sigmatic are adding l-theanine to their coffee products to help balance out the caffeine spike. Instead of taking a pure supplement? Here are four l-theanine supplements that I recommend.

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