Everyone is curious about what the future has in store for them. The difference is what we choose to do with that curiosity.
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People attempt to find those answers from many sources, like spiritual leaders and palm reading. Sometimes, they even go looking at the bottom of a cup of tea'tasseography is the ancient practice of reading and interpreting the formations of tea leaves at the bottom of the cup.
But you may not need to get to the bottom of your cup to get to the bottom of what's to come from drinking it. So, what's in that tea? L-theanine, an umami-rich amino acid found in green tea and black tea leaves.
We'll leave tasseography to the pros and tell you what the future holds in terms of L-theanine's benefits, dosing variations, and possible side effects.
To discuss the future, we have to start with the past. L-theanine's past is rich, owing to its tea drinker origins. While the first credible documentation of drinking tea is as recent as 300 AD, the first teatime probably occurred in the Yunnan province of China during the Shang Dynasty thousands of years ago. If you believe one popular legend, tea wasn't discovered on purpose. King Shennong had simply boiled water to make it safe to drink when a gust of wind landed tea leaves from the nearby trees into his drink.Heiss He loved the taste.
King Shennong was also renowned for his willingness to experiment with various herbs and plants to see what effects they would have on him. Lore says his body was translucent so that he could see what was happening on the inside.Heiss For those of us who aren't lucky enough (or unlucky enough) to see exactly what's happening, there's plenty of research surrounding the effects of tea on our bodies.
L-theanine was first isolated from the gyokuro leaf in a laboratory in Kyoto, Japan in . Gyokuro is a type of green tea with a high L-theanine content, though the amino acid can be found in other green, black, and white teas from Camellia sinensis.Scheid
L-theanine is a non-protein and non-dietary amino acid with a chemical structure and blood-brain barrier crossing similar to major neurotransmitters like glutamic acid and gamma-aminobutyric acid (GABA).Yamada Like these neurotransmitters, L-theanine is heavily associated with the effects it can have on our moods.
From a research standpoint, L-theanine's future appears bright. This amino acid has a laundry list of health benefits for both the body and brain.
If 'busy' is a common response you give when someone asks how you're doing, you may want to add L-theanine to your future for its most acknowledged advantage: the anxiolytic effect. Translation? It may be able to reduce your stress and anxiety symptoms.
In human studies, L-theanine has been linked to anti-anxiety effects possibly through inhibition of cortical neuron excitation.Kimura Unfortunately, excitation of your neurons doesn't always result in feeling particularly excited. It's more like a stimulant, so you may feel physiological and psychological stresses instead.
Our brains are always balancing this activity through the regulation of different types of neurotransmitters (e.g. dopamine, GABA, serotonin), generally categorized by their excitatory and inhibitory effects. But the system isn't always perfect. The scales can tip in either direction, which can throw things off balance.
When you have an excess of the excitatory neurotransmitters, you may experience stress and/or anxiety.
You may also accidentally activate your sympathetic nervous system, more commonly referred to as the fight-or-flight response.
While the fight or flight response could save your life in a quick-thinking situation, such as a bear attack, it can be a problem when you activate it without really needing it. At best, it may be a sweaty-palmed nuisance for its acute effects. At worst, you may suffer from chronic stress and its accompanying physiological responses, like an increased heart rate and spike in blood pressure, or an impaired immune system.Glaser
The trigger for physiological stress responses is a release of the stress hormone, cortisol, from your adrenal glands. When L-theanine inhibits excitatory responses in the brain, the body's regular responses will also be inhibited. Heart rate,Osendarp blood pressure, and even salivary stress markers may all decrease with the help of L-theanine.Kimura
If sleeping is one of the ways you prepare yourself for the future, you may think you need a stronger supplement to help you wind down completely. L-theanine may be the perfect one to tuck you in.
Research shows L-theanine has the ability to generate alpha brain waves, which are typically generated during relaxing activities such as meditation.Juneja When the brain generates alpha waves in the parietal and occipital regions of the brain, you can experience a prolonged calming effect.Kobayashi
Maybe, in your calm and drowsy state, you accidentally poured yourself a late afternoon cup of coffee from the regular pot rather than the decaf. Don't worry'L-theanine can help ameliorate the effects of the late-night stimulus.Jang Caffeine isn't just a barrier for your initial drift-off; it's also a barrier to an adequate amount of slow-wave sleep (SWS), the deepest form of non-REM sleep. In animal studies, L-theanine significantly reversed caffeine's reductions of slow-wave sleep.Jang
Human studies have yielded promising results as well. A study on L-theanine's sleep benefits, those with schizophrenia found significant improvements in sleep quality. The results suggest that L-theanine's therapeutic effect is owed to its stabilization of the glutamatergic concentrations in the brain.Ota Glutamate is a fellow amino acid. But it's also one of the major excitatory neurotransmitters playing a significant role in schizophrenia.Marsman
In a clinical trial, L-theanine also helped young individuals with attention deficit hyperactivity disorder (ADHD) with their sleep.Lyon Sleep problems are common among individuals with ADHD, and sleep disturbances are equally common in the treatment of the disorder. L-theanine was tested for its safety and efficacy as a sleep aid. The amino acid passed: participants not only fell asleep faster but also experienced higher quality deep sleep after supplementing with L-theanine.Lyon
Maybe sleep isn't your focus area for improvement; maybe focus is your focus area. If so, surrendering your attention to L-theanine may help it.
Human studies have shown L-theanine can increase focus, reaction times,Haskell and even visual processing, particularly in conjunction with caffeine.Dodd
When supplementing with L-theanine, participants improved attention task performances for well-rounded cognitive function. But the participants didn't just perform better; they felt better.
"Better" meaning reductions in self-assessed mental fatigue and increases in alertness.Haskell
Let's not forget what L-theanine can do for your memory. Consuming L-theanine over time gives it a chance to help protect the neurons in your brain from injury and death.Tadeka For those with Alzheimer's disease, this benefit is huge. In a mouse model studying a pathological mechanism of Alzheimer's, L-theanine was found to attenuate its cognitive dysfunction through a reduction of associated oxidative damage.Kim
We utilize antioxidants to remove an excess of cell-damaging free radicals from our bodies. When our cells and tissues are damaged, it contributes to a host of larger issues and accelerates the arrival of diseases such as heart disease, cancer, and diabetes.
L-theanine's ability to protect brain cells against oxidative damage contributes to its lengthening certification as an antioxidant. In addition to boosting the production of an infection-fighting antibody,Takagayi L-theanine has been shown to provide direct neuroprotection against neurotoxicants.Cho
If you've taken sleeping pills before, you know they can get you to bed easily. But getting out of it the next morning? Nearly impossible. The negative side effects of these and other medications may have you making pros and cons lists.
While L-theanine isn't completely without consequences, your 'cons' list won't be longer than the aforementioned benefits.
In essence, taking L-theanine is generally considered safe. It hasn't been linked with any severe adverse effects. But let's examine the word 'adverse' more closely to understand what this description means.
Adverse means 'causing harm.' If a medication or supplement 'causes harm,' it will be noted. One step further, a 'severe adverse' reaction is defined as anything that could be life-threatening, resulting in death, or resulting in a persistent or significant disability.Weiss Think liver failure, serious allergic reactions, and abnormal heart rhythms.
L-theanine has also been tested for its toxicity at extremely high levels.Rao
The results? L-theanine was still tolerated well after two weeks of supplementing with doses nearly sixty times the usual amount used in animal and human studies.'
You won't know the effects of L-theanine until you take it yourself. But numerous clinical trials and research findings have given us a sense of what you should be prepared to experience. The most common side effects of L-theanine dosage include headaches, nausea, and irritability.Giesbrecht However, the nausea appears to be mostly linked with L-theanine being administered through green tea rather than dietary supplements. Similarly, the irritability side effect accompanies the dual administration of caffeine and L-theanine.
Even though L-theanine can increase focus and attention, you may be shy to use it because you're worried its bedtime benefits will kick in during the day.
Luckily, L-theanine is not associated with sedative side effects, despite the stress reduction. L-theanine can generate alpha brain waves associated with relaxation, but these waves will not induce drowsiness.Juneja
Because L-theanine doesn't induce daytime drowsiness in its relaxing effects, you won't have to worry about it slowing you down. But it may slow your body down without you realizing it.
Remember that L-theanine supplements are able to reduce cortisol levels to inhibit your physiological stress responses. Even if they're not the target of your L-theanine dose, you should always bear these effects in mind, especially if you're taking L-theanine in tandem with other medications and supplements.
The dynamic duo: heart rate and blood pressure. L-theanine reduces both, particularly if an individual has high blood pressure.Yoto However, if you're already on blood pressure medications, be aware that the effects could be either ameliorated or intensified through the introduction of the amino acid.
You should always discuss possible medication and supplement pairings with your healthcare provider before you try them.
If you are ready to talk to your doctor about adding L-theanine to your daily (or nightly) routine, you'll want to talk about the appropriate dose.
Remember that L-theanine is generally considered safe, even in high doses. The extremely high levels were around mg - mg each day. But just because L-theanine didn't induce toxicity at extremely high levels doesn't mean you should take exorbitant amounts of this amino acid to achieve the ultimate calm or increase your cognitive performance.
There is no current recommended dosage of L-theanine set by the Food and Drug Administration (FDA). However, clinical trials tend to administer the supplements between 100mg - 250mg.Borzelleca That's about ten times higher than what you'll find in a single cup of green tea.Borzelleca Save yourself the future stomach ache of ingesting that much tea and dose accordingly.
If you're looking to get an extra boost from your L-theanine without upping the milligrams, you may want to try pairing it with classic caffeine.
When taken together, the combination of L-theanine and caffeine can have a synergistic effect: increased reaction times,Haskell improvements in acute attention,Kahathudawa and task switching.Eionother Further, because L-theanine is linked to better cerebral blood flow, it can reduce caffeine intake headaches.
The key to their success is proper dosing. If the balance is off, the effects may not be as noticeable. If you're looking for the improved alertness without the jittery headaches, you should supplement every 150mg caffeine with about 250mg of L-theanine.Haskell
Even if you weren't blessed with the ability to translate the tea leaf traces swirling around your cup, you may be able to exert better control over your own future by supplementing with one of the leaves' core components.
Your future with the appropriate daily dose of L-theanine could mean less anxiety and stress, better quality sleep, a protective effect on your cells, and an attention boost in the mornings to get you going. And we predict you're going to love it.
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Key Takeaways
L-theanine is a natural ingredient found in tea. Tea is the second-most widely consumed beverage in the world after water. L-theanine is also sold as a dietary supplement in liquid, pill, and ointment forms. Although research into the health benefits of L-theanine is ongoing, studies suggest that L-theanine may reduce anxiety and promote the level of relaxation in the brain needed for high quality, restful sleep.
L-theanine is an amino acid that occurs naturally in tea leaves and dissolves readily in water. It also supplies green and black teas with their savory, umami flavor and balances the bitter taste of caffeine in teas.
Amino acids form proteins in the body that serve a variety of vital functions. Unlike other amino acids though, L-theanine does not build proteins. Instead, L-theanine affects neurotransmitters, which are the body's chemical messengers.
Scientific evidence about L-theanine is still emerging, but researchers believe its role in the body may be to have a soothing effect on the central nervous system, reducing stress Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and promoting relaxation.
L-theanine is found in tea brewed from the leaves of the Camellia sinensis plant, more commonly known as green, black, white, or oolong teas. Although L-theanine has also been identified in some mushrooms, tea is the primary naturally occurring source of L-theanine.
One serving of tea contains about 25 to 60 milligrams of L-theanine. The level of L-theanine in an individual cup depends in part on the amount of tea leaves used and the length of time the tea is steeped. The level of L-theanine is highly variable Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source across different tea brands and preparations, but on average green teas contain slightly more L-theanine than black teas.
L-theanine is also available in the U.S. as a dietary supplement. Green tea extracts containing L-theanine and other ingredients are available in liquid, pill, and ointment form.
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Research suggests that L-theanine may affect sleep by influencing several neurotransmitters and promoting relaxing brain activity. L-theanine crosses the blood-brain barrier, allowing it to rapidly affect neurotransmitters within the central nervous system. It has a similar structure to glutamate, a neurotransmitter that may play a role in promoting wakefulness.
Animal studies have found that L-theanine blocks glutamate from binding to cells in the brain. L-theanine also affects other neurotransmitters, increasing gamma-aminobutyric acid (GABA), dopamine, and serotonin levels while decreasing levels of norepinephrine. These combined chemical changes may slow brain activity Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source , promote positive feelings Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , and reduce both alertness Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and anxiety.
L-theanine may also facilitate sleep through its effects on brain waves. Several studies of the effects of L-theanine on brain activity have found that L-theanine at doses ranging from 50 to 200 milligrams increases alpha brain waves compared to a placebo. Alpha brain waves are the most prevalent brain waves in people who are relaxed or drowsy.
L-theanine and GABA have all been reported to play roles in sleep. While GABA are both made in the human body, L-theanine only comes from outside sources such as tea or dietary supplements.
L-theanine increases the concentration of GABA in the brain. A study found that mice and rats given a mixture of L-theanine and GABA fell asleep faster and slept longer Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source compared with those that were given either L-theanine or GABA alone. However, no published human studies are currently available on the safety or effectiveness of taking L-theanine and GABA supplements together. People considering taking both supplements should speak with their doctors before starting them.
The side effects of L-theanine are not well understood, and there is limited data available on L-theanine taken on its own. However, the U.S. Food and Drug Administration (FDA) classifies L-theanine as a food ingredient that is generally recognized as safe Trusted Source U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices; and by ensuring the safety of our nation's food supply, cosmetics, and products that emit radiation. View Source up to 250 milligrams per serving.
Tea drinkers and people taking L-theanine as green tea extract should be aware that tea can cause gastrointestinal upset, especially in high doses Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source . Additionally, rare cases of liver problems Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source have been reported in people taking green tea extract.
It is important to keep in mind that both green and black teas contain caffeine. Caffeine is a powerful stimulant that can cause anxiety, irritability, and insomnia. Therefore, caffeinated teas may counteract the sleep-promoting and stress-reducing effects of L-theanine. People drinking green tea for sleep or relaxation may consider decaffeinated or low-caffeine options.
Health experts have not yet established the safety of L-theanine for people who are pregnant or breastfeeding. However, people who consume more than 300 milligrams of caffeine per day during pregnancy have a higher risk of poor pregnancy outcomes Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . People who are pregnant or breastfeeding should talk to their doctors before taking L-theanine or green tea extract, or increasing their tea consumption.
Interactions between L-theanine and other medications, supplements, or stimulants are not yet known. However, caffeinated teas should not be taken with other stimulant medications, as the combined effects may cause serious side effects including heart problems.
Tea may also cause interactions with:
Blood pressure medicine
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People who take any of these medications should talk to their doctors about the safety of L-theanine or tea with their medications.
Experts do not yet know the best dosage of L-theanine as a natural sleep aid. However, published studies suggest that taking 200 milligrams of L-theanine before bed may promote restful sleep. People considering taking L-theanine supplements should discuss the dosage with a doctor.
Tea drinkers should follow dietary guidelines for tea and caffeine consumption. Caffeine content varies across different tea preparations, so tea drinkers should check nutrition labels. The FDA states that most adults can safely consume up to 400 milligrams of caffeine a day Trusted Source U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices; and by ensuring the safety of our nation's food supply, cosmetics, and products that emit radiation. View Source .
Parents and caregivers should talk to their doctors about acceptable dosage of L-theanine or consumption of tea for their children or teens.
Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.
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