L-Theanine: Harnessing Calm and Clarity for Mind and Body

Experts estimate that roughly 30 percent of adults in the US either have experienced, or will experience, some type of anxiety disorder at some point in their lives. To help address stressful situations, the human body relies on a network of specific hormones, chemical compounds and neurotransmitters that have the shared ability to respond to stress by helping the body return to a calm, relaxed state. This natural stress response produces a hormone known as cortisol, which is also commonly referred to as the &#;stress hormone&#;.

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While this hormone is a required component of the body&#;s natural stress response, too much cortisol can actually be detrimental to whole body health. Under normal conditions, the body would produce just the right amount of cortisol during stressful situations to address increased adrenaline and promote feelings of relaxation. However, frequent and extended periods of stress can lead to an overproduction of cortisol and lay the groundwork for a condition known as chronic stress. Fortunately, certain chemical messengers like L-Theanine offer further support for a healthy stress response by promoting feelings of calm and relaxation.

What is L-Theanine?

L-theanine is an amino acid that does not occur in the body naturally, but it is commonly found in certain types of tea leaves and mushrooms. This powerful amino acid can be obtained from a variety of prepared teas, including white, black and green. Amino acids are molecules that are needed by the body for the production of proteins, which is why they are often referred to as the &#;building blocks of life&#;. L-theanine does support the production of cortisol, but that is just one of the several chemical compounds that L-theanine helps the body produce.

How Can L-Theanine Support the Body&#;s Stress Response and Promote Mental Clarity?

L-theanine is known to support a healthy stress response and optimal cognitive function, and it can actually do so through multiple avenues.

Promoting Optimal Sleep Cycles

L-theanine&#;s ability to promote feelings of calm and anxiety are a direct result of its role in the production of dopamine, serotonin and gamma-aminobutyric acid (GABA). All of these chemical messengers have been recognized for their ability to promote feelings of calm, which can be especially effective in supporting proper sleep health.

Healthy sleep cycles can be a major factor in the intensity and duration of stress levels when the body is faced with adverse situations. A single night of poor sleep can make navigating the following day difficult due to the feelings of fatigue and increased stress. When poor sleep quality becomes a regular occurrence, these feelings of stress and fatigue can increase and lead to chronic stress. When the body is experiencing chronic stress, sleep loss and elevated stress levels constantly contribute to one another in a negative feedback loop relationship.

Reducing Feelings of Anxiety and Fear

GABA, like L-theanine, is an amino acid and chemical messenger. GABA, however, is known as an inhibitory neurotransmitter due to the fact that it blocks certain chemical signals from entering the central nervous system. More specifically, GABA blocks the feelings of fear and anxiety, both of which contribute heavily to elevated stress levels.

By assisting the body with GABA production, L-theanine can support an optimal response to stressful situations.

Enhancing Focus and Overall Cognitive Function

Reducing stress while promoting feelings of calm and relaxation go a long way towards promoting optimal focus and mental clarity. L-theanine provides further cognitive support by increasing alpha brain wave activity. Research has shown that increased alpha activity not only coincides with non-drowsy feelings of relaxation, but that it is also known to promote enhanced focus and alertness.

Supporting Other Aspects of Comprehensive Wellness with L-Theanine

While L-theanine is best known for its ability to support optimal stress response and sleep cycles by promoting feelings of relaxation and calm, this powerful anti- inflammatory has been recognized for supporting other aspects of whole body health.

Immune Function

Like other anti-inflammatories, L-theanine has been known to support optimal immune function. More specifically, L-theanine actually helps regulate the body&#;s immune response by regulating immunoprotective neurotransmitters known as cytokines.

Weight Loss

L-theanine is known to have a savory umami flavor, especially when consumed in tea. Umami flavor has been recognized for its ability to help suppress food cravings.

Cardiovascular Function

Supporting optimal cardiovascular function is a positive byproduct of L-theanine&#;s influence on weight loss and the body&#;s natural stress response. By reducing stress and helping maintain a healthy amount of body fat, L-theanine has the potential to reduce the risk of hypertension (high blood pressure) and major cardiovascular events like heart attack and stroke.

Support Optimal Cognitive Function and Stress Reduction with Customized Care

Since the body cannot produce L-theanine on its own, the nutraceutical industry has developed a variety of products like L-Theanine Support to deliver this powerful anti- inflammatory amino acid to the body on a consistent basis. This professional grade nutraceutical was developed by the experts at EVEXIAS Health Solutions with a patented form of L-theanine known as Suntheanine® to mimic this amino acid without the unnecessary caffeine found in tea. To further promote optimal stress response and cognitive function, the practitioners at EVEXIAS also offer a range of integrative therapies that include lifestyle management guidance and hormone therapy. Discover the nearest EVEXIAS Health Solutions provider today to learn more about the many ways to support optimal whole body health.

L-theanine is an amino acid found in tea leaves and the Bay bolete mushroom. Since the amount you might get in a cup of tea depends on variables like the type of tea plant and how long you brew the leaves, some people use L-theanine supplements to help them relax, destress, and sleep better.

L-theanine also shows promise for cognitive and mental health issues, potentially boosting attention and working memory, relieving depression, and improving symptoms caused by attention-deficit/hyperactivity disorder (ADHD). However, more research is needed to confirm these benefits.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Supplement Facts

• Active ingredient(s): 5-N-ethyl-L-glutamine
• Alternate name(s): 5-N-ethyl-L-glutamine, γ-glutamylethylamide, Suntheanine, theanine

• Legal status: Over-the-counter supplement. Generally recognized as safe (GRAS).

• Suggested dose: Varies by condition.
• Safety considerations: Pregnancy, breastfeeding, chemotherapy;
  potential interactions with medications and other supplements, such as those for blood pressure.

What Are L-Theanine&#;s Benefits?

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Researchers have studied L-theanine's effects for several conditions.

However, it's important to note that better-designed clinical trials are still needed.

Tea leaves.

ADHD Symptoms

Researchers have investigated L-theanine for attention deficit hyperactivity disorder (ADHD) symptoms.

Attention issues can have the following causes and/or associations:

Addressing any underlying issues is worth considering. If you have questions about your child's symptoms, it's best to contact their pediatrician.

A study was conducted in male children (8 to 15 years) with ADHD. L-theanine improved total cognition compared to a placebo (an inactive substance). Both L-theanine alone and an L-theanine-caffeine combination also reduced mind wandering.

Caffeine Use in Children

The American Academy of Child and Adolescent Psychiatry (AACAP) advises against caffeine for children under 12 years.

Some children with ADHD may also have significant issues with sleep. Sleep disturbances can impact both a child's and family's well-being.

A clinical study suggested L-theanine helped sleep quality in male children 8 to 12 years with ADHD.

Further, higher-quality studies are needed to confirm these results.

Correct Diagnosis of ADHD

Correctly diagnosing ADHD is essential. Some gifted (highly or profoundly intelligent) children may have behaviors that seem like ADHD due to boredom or other issues.

ADHD, autism spectrum disorder (ASD), and giftedness can also share overlapping characteristics and can be correlated. A healthcare provider well-versed in both giftedness and neurodiversity can help. Organizations like the National Association for Gifted Children have additional resources.

Another study showed younger males in kindergarten were, as a group, over-diagnosed with ADHD. Developmentally normal behavior has been mistaken for a medical issue. It may be that a lower student-to-teacher ratio (smaller class size) with experienced teachers may benefit children in this case as well.

Ask your child's healthcare provider about questions or concerns. They may refer you to a healthcare provider that specializes in these areas.

Anxiety

Anxiety affects around 12.5% of adults and 9.4% of children in the United States. Unresolved anxiety can cause further health issues.

Scientists found L-theanine has anxiolytic (anti-anxiety) effects. A systematic review (a collection of research on a single topic) suggested L-theanine reduced anxiety in people under stress.

Researchers conducted a study in children between 4 and 17 years with Tourette&#;s syndrome (a nervous system condition causing sudden twitches, movements, and sounds). L-theanine with vitamin B6 reduced tics with anxiety. It&#;s challenging to fully understand L-theanine's effects in this study alone as it was used in combination.

While there's promising evidence, conflicting evidence of theanine&#;s effectiveness for anxiety also exists.

Speak with your healthcare provider if you're experiencing anxiety.

Cognition

Scientists have suggested caffeine may bolster L-theanine&#;s impact on cognition (processing and understanding information) and working memory.

In a study of young adults, L-theanine with caffeine helped with attention.

However, in other studies of healthy adults, L-theanine alone (no caffeine added) had the following effects:

• Decreased errors

• Increased attention

• Enhanced working memory

• Promoted verbal fluency (retrieving information from memory)

• Improved executive function

• Increased selective attention (the ability to select and process information while tuning out distractions)
  
  

Cancer

Theanine has been investigated for its anticancer effects in in vitro (in cells in a laboratory) and in vivo (animal) studies.

However, clinical trials (research in humans) are needed before recommendations can be made.

Depression

In one study, researchers added L-theanine to current medication in people with major depressive disorder. The following symptoms improved:

• Depressive symptoms
• Anxiety
• Sleep disturbance
• Cognitive impairments

Further, high-quality studies are needed.

Please reach out to your healthcare provider if you're experiencing depression. Promptly diagnosing and treating this and other mental health issues is important.

Immune Effects

L-theanine impacts the immune system. In a study of professional athletes, L-theanine affected different immune system markers. It was associated with decreased interleukin-10 (IL-10).

Further study is needed.

Schizophrenia

In people with schizophrenia or schizoaffective disorder, L-theanine was added to regular treatment with beneficial effects.

L-theanine supplementation was associated with the following improvements:

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• Sleep quality
• Positive and Negative Syndrome Scale (PANSS) scores (assesses how well treatment is working)

Consult with your healthcare provider before adding supplements to your medication regimen.

Sleep

Chronic sleep disorders can seriously affect your quality of life. Sleep disorders are linked with or can worsen the following conditions:

In healthy adults, L-theanine reduced sleep latency (the time it takes to fall asleep), sleep disturbance, and the use of sleep medication.

Some children with ADHD have associated sleep problems, affecting both the child's and family&#;s well-being. In a clinical study of male children 8 to 12 years with ADHD, L-theanine improved sleep.

If you or your child has sleep issues, please reach out to your healthcare provider.

It's essential to evaluate and rule out contributing issues such as:

• Anxiety
• Sleep apnea
• Restless legs syndrome
• Insomnia
• Iron deficiency anemia

Sleep issues can be connected with behavior and mood issues in adults and children.

Your healthcare provider can help you figure out and address the root cause.

Stress

Researchers studied theanine for its stress-reducing effects. In young adults, L-theanine reduced stress. It also lowered blood pressure in high-stress situations.

Further study is needed to confirm these results.

What Are L-Theanine&#;s Downsides?

L-theanine has been mostly well-tolerated in clinical trials. However, adverse effects or interactions are still possible, including the following:

• Allergy: People allergic or hypersensitive to tea or any part of L-theanine products should avoid tea or L-theanine. Carefully read your product labels. If you're having a severe allergic reaction to L-theanine, symptoms may include breathing difficulties, itchiness, and rash. Call 911 and seek prompt medical attention if you have a severe allergic reaction or life-threatening symptoms.
• Anxiety medications: Theanine reduced anxiety in a clinical study. Theoretically, it may interact with medications or other supplements used for anxiety.
  
  
• Blood pressure medication: Theanine has lowered blood pressure in clinic study.
  Theoretically, it may interact with medications or other supplements that affect blood pressure.
  
• Cancer medication: Using L-theanine supplements while undergoing chemotherapy is best done in collaboration with your healthcare provider.

• Pregnancy or breastfeeding: Pregnant or breastfeeding people should likely avoid L-theanine supplements.
  Speak with your healthcare provider or pharmacist for further information.
  

How Does L-Theanine Work?

Researchers believe L-theanine improves sleep quality via anxiolysis (reducing anxiety), not sedation.

Scientists believe these effects may be due to theanine's ability to benefit levels of the following:

L-theanine also impacted levels of the following when used with antipsychotic medication:

Researchers think BDNF may help the brain heal itself, which may explain some of theanine's positive benefits.

Dosage

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

L-theanine is available in the following forms:

• Capsule
• Gummy
• Liquid
• Powder
• Soft gel
• Tablet

Theanine is also found in tea. It's often combined with other ingredients. Vegetarian and vegan products are available.

The following are dosages used in clinical studies. They are not meant to substitute for a consultation with your or your child's healthcare provider:

• ADHD: In male children (8 to 12 years), 2.5 milligrams per kilogram (mg/kg) of body weight of L-theanine for six weeks was studied.

• Anxiety: In adults, 200 to 400 milligrams (mg) of L-theanine daily for up to eight weeks were studied.

• Cognition: In adults, 100 to 400 mg L-theanine for auditory processing was tested, with 400 mg producing the highest results.
  In young adults, 97 mg of L-theanine with 40 mg of caffeine helped attention.
  (The AACAP advises against caffeine for children under 12 years.)

• Depression: A dose of 250 mg of L-theanine taken daily along with a prescribed antidepressant for eight weeks was tested.

• Schizophrenia: From 250 to 400 mg of L-theanine taken daily with regularly prescribed medication for up to eight weeks was studied.

• Sleep: In adults, 200 mg per day of L-theanine for four weeks was studied.
  In children with ADHD-related sleep disturbances, 400 mg daily for six weeks split into two daily doses were tested.

• Stress: Theanine at doses as low as 50 mg increased relaxation.
  For adults, 200 to 400 mg daily L-theanine for up to eight weeks.
  For young adults, 200 mg of L-theanine were tested.

Similar Supplements

Supplements with anxiety-lowering and/or sleep-inducing effects include but aren't limited to the following:

Physical activity, including but not limited to aerobic exercise and yoga, lowers stress levels and can improve sleep.

Acupuncture has also been touted for its anxiety-lowering and sleep-inducing effects.

Summary

Since its discovery in the s, researchers have investigated L-theanine for ADHD, anxiety, cognition, stress, and more.

While results are promising, more research is needed.

Consider avoiding L-theanine in the following situations:

• Pregnancy
• Breastfeeding
• Chemotherapy

And please do your best to speak with your healthcare provider, registered dietitian nutritionist (RD or RDN), and/or pharmacist about your supplements, prescriptions, and over-the-counter medication.

This way, you can collaboratively come up with a plan that optimizes safety and helps successfully meet your health goals.

Frequently Asked Questions

• What is L-theanine?

  L-theanine is an amino acid found in tea and some mushroom species.

• What does L-theanine do?

  Clinical studies suggest L-theanine has antianxiety effects and promotes relaxation, sleep, and cognitive function.

• How much L-theanine is in green tea?

  One study suggested the L-theanine content of green tea was 6.56 milligrams per gram (mg/g) of tea leaves. Conversely, white tea had 6.26 mg/g, oolong 6.09 mg/g, and black 5.13 mg/g. Anywhere from 1 to 3 g of tea have been used per cup. This means a cup of green tea may have anywhere from around 6.5 to 19.5 mg of L-theanine.

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