Posted by M H
Ever notice how green tea gives you a clean, calm lift while coffee can leave you wired? A big part of the reason is L-theanine, an amino acid found almost only in tea leaves.
What is L-theanine?
L-theanine is a non-protein amino acid that is absorbed well and reaches the brain within about an hour. It is linked to an increase in alpha brain waves, the pattern associated with relaxed but alert attention: the "calm focus" state.
What the research shows
Stress
In a controlled study, people who took 200 mg of L-theanine before a stressful task had lower heart rate and lower levels of a salivary stress marker than when they took a placebo.1
Focus with caffeine
L-theanine is best known as a partner for caffeine. Studies combining the two found better accuracy on demanding attention tasks and less distraction than either one alone, with fewer of the jittery side effects people associate with caffeine.2
Sleep quality
Because it promotes relaxation without sedation, L-theanine has also been studied for sleep quality. People in these studies report feeling more rested, though it isn't a sleeping pill.
How much do you need?
Most studies use 100 to 200 mg per dose. A cup of green tea has roughly 10 to 30 mg, so a supplement is the practical way to reach studied amounts.
Where you'll find L-theanine at VNDL
- MULTI-V Daily Multivitamin: 100 mg per serving, alongside Sensoril® ashwagandha and choline to help you handle daily stress and stay sharp.
The bottom line
L-theanine is a gentle, well-tolerated way to take the edge off stress and smooth out your caffeine. If your coffee makes you anxious rather than focused, it's worth a look.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
References
- Kimura K, et al. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007;74(1):39-45.
- Owen GN, et al. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008;11(4):193-198.
