L-theanine is an amino acid found primarily in green and black tea and some mushrooms. It’s also available in pill or tablet form.
It’s said to help ease anxiety, stress, and reduce insomnia.
Before trying it out yourself, learn more about the potential health benefits, as well as any possible risks or complications.
Most known for helping people relax, L-theanine has other potential health benefits, including:
Anxiety and stress relief
Sipping on a hot cup of tea can help you feel at ease, and research suggests that it not only relaxes the mind, but it also does so without causing drowsiness (1).
In a review of five randomized controlled trials that included 104 participants, four trials linked L-theanine with reduced stress and anxiety in people experiencing stressful situations (2).
Another study published in the Journal of Clinical Psychiatry focused on people living with schizophrenia or schizoaffective disorder. Researchers found that L-theanine decreased anxiety and improved symptoms (3).
Increased focus
Paired with caffeine, L-theanine may help increase focus and attention.
A small study found that a combination of L-theanine (97 milligrams, or mg) and caffeine (40 mg) helped a group of young adults focus better during demanding tasks. A typical cup of coffee contains 95 mg of caffeine (4, 5).
The study’s participants also felt more alert and less tired in general.
Better immunity
Some research suggests that L-theanine may improve the function of the body’s immune system. One study published in the journal Beverages found that L-theanine could help decrease upper respiratory tract infections (6).
Another one found that green tea catechins— antioxidants— and theanine could be effective at preventing the flu (7, 8).
Another study found that L-theanine could help improve inflammation in the intestinal tract. However, more research is needed to confirm and expand on these findings (6, 9).
Tumor and cancer treatment
L-theanine has also been associated with amplifying the anti-tumor effects of certain chemotherapy drugs. Because of these promising findings, researchers expect that L-theanine could also help improve chemotherapy’s ability to fight cancer (10).
Although there’s no definitive evidence to show that tea prevents cancer, a number of studies suggest that people who regularly drink tea have lower rates of cancer (10, 11, 12).
Researchers of one study in China found that women diagnosed with ovarian cancer who drank at least one cup of green tea a day lived longer than those who didn’t (13).
Another study that looked at tea drinkers compared to nondrinkers found that women who drank green tea were 32 percent less likely to develop pancreatic cancer (14).
Blood pressure management
L-theanine may be beneficial for those who experience increased blood pressure in stressful situations.
One study found that people who usually experienced higher blood pressure after specific mental tasks found that L-theanine helped reduce an increase in blood pressure.
In the same study, the researchers noted that caffeine had a similar but less beneficial effect (15).
Some research indicates that L-theanine could be beneficial for a good night’s sleep, which could be because it helps to promote relaxation.
Researchers in one study found that doses of 250 mg and 400 mg of L-theanine greatly improved sleep in animals and humans (16).
Also, 200 mg of L-theanine was shown to help reduce resting heart rate, pointing to its ability to promote relaxation (16).
L-theanine may also help boys diagnosed with attention deficit hyperactivity disorder (ADHD) sleep better.
A double-blind study looked at the effects of L-theanine on 98 boys ages 8 to 12 years old. A randomized group was given two 100 mg chewable tablets of L-theanine twice daily. The other group received placebo pills.
After 6 weeks, the group taking L-theanine had longer, more restful sleep. While the results are promising, more research is needed before it can be proven safe and effective, especially for children (17).
Other research suggests that L-theanine improved sleep quality for those diagnosed with schizophrenia (18).
Shop for L-theanine online.
There are no confirmed or direct side effects of consuming L-theanine. Generally speaking, it’s safe to drink teas and take supplements that contain L-theanine.
But it’s important to note that the Food and Drug Administration (FDA) doesn’t regulate supplement. Manufacturers of those products bear the weight of the responsibility to make sure their products are safe (19).
However, though some research shows promising results for L-theanine’s anti-tumor properties, teas that contain amino acids can have other ingredients that could be harmful to people being treated for cancer.
According to Memorial Sloan Kettering Cancer Center, the polyphenol EGCG found in green tea can reduce some chemotherapy drugs’ efficacy, such as bortezomib (20, 21).
For that reason, it’s crucial for those taking chemotherapy drugs to talk with their healthcare provider before drinking green tea as part of their treatment plan.
While there haven’t been reported side effects from taking L-theanine, because of the caffeine content, consuming large amounts of green tea can lead to:
- nausea
- upset stomach
- irritability
Women who are pregnant or breastfeeding should also limit how much tea they drink to avoid over-caffeinating.
It’s best to ask your healthcare provider about what’s safe for you. The same advice applies to children as well.
Because there’s been no conclusive research, a safe L-theanine dosage recommendation isn’t known. But following general caffeine consumption guidelines can be helpful if you’re drinking tea.
It’s best for those taking an L-theanine supplement to consult a medical provider for guidance on dosage.
FAQs
L-theanine supplements may also help promote restful sleep and improve certain aspects of cognitive function, like attention and memory. Supplements of L-theanine are considered safe and aren't associated with any side effects.
Are there any downsides to L-theanine? ›
When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.
Who shouldn't take L-theanine? ›
Again, supplements affect everyone differently, but, “common side effects may include headache, nausea and drowsiness” for some people, says Tewksbury. You shouldn't take L-theanine supplements if: You are pregnant or breastfeeding. You're allergic to green tea.
Is it OK to take L-theanine daily? ›
For most people, taking L-theanine daily is considered safe, as it is a naturally occurring compound found in tea leaves and some mushrooms.
What are the benefits of taking L-theanine? ›
L-theanine is a compound that may support thinking, sleep, and relaxation and help with weight loss, blood pressure, and more. Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality.
Is L-theanine hard on your liver? ›
Thus, L-theanine attenuates the inflammatory response caused by ethanol metabolism and reduces the ensuing liver damage. There are several preliminary studies on liver inflammation protection of theanine.
Is L-theanine safe for kidneys? ›
Moreover, L-theanine is also a bioactive compound with plenty of health benefits, including antioxidant, anti-inflammatory, neuroprotective, anticancer, metabolic regulatory, cardiovascular protective, liver and kidney protective, immune regulatory, and anti-obesity effects.
What not to mix with L-theanine? ›
Medications for high blood pressure (Antihypertensive drugs)Interaction Rating: Moderate Be cautious with this combination. Talk with your health provider. Theanine might decrease blood pressure. Taking theanine along with medications for high blood pressure might cause your blood pressure to go too low.
What does L-theanine do to the brain? ›
l-theanine (γ-glutamylethylamide), an amino acid in green tea, has been shown to affect brain functions by relieving stress disorders, improving mood, and maintaining normal sleep. However, the cognitive functions for which theanine is effective are unclear.
Should I take L-theanine at night or morning? ›
L-theanine can be taken at any time of day, including in the morning to help support healthy stress response and at night before bed to promote restful sleep.
For most people, it should be safe to combine L-theanine and magnesium, as both are safe at reasonable doses. The pair aren't well studied together, but research does not indicate that taking them together would be a problem.
Does L-theanine reduce cortisol? ›
The primary outcome measure, subjective stress response to a multitasking cognitive stressor, was significantly reduced one hour after administration of the l-theanine drink when compared to placebo. The salivary cortisol response to the stressor was reduced three hours post-dose following active treatment.
Does L-theanine affect the thyroid? ›
L-theanine
High levels of stress hormones can harm the thyroid. The amino acid L-theanine helps to reduce stress response activity in the body, balancing stress hormones and helping to protect thyroid function.
What are the negative side effects of L-theanine? ›
High doses on daily basis will lead to:
- Lowering blood pressure (which may be beneficial to some people).
- Appetite loss.
- Diarrhea.>
- Difficulty in concentration.
- Headache.
- Nausea.
- Extreme high doses (29mg/kg/day) can cause liver toxicity.
While GABA and L-theanine have both been shown to promote relaxation, there are some differences between the two supplements. Efficacy: Taking L-theanine for anxiety might be beneficial over GABA because L-theanine can promote relaxation without causing the drowsiness that GABA supplements tend to.
Is L-theanine safe long term? ›
Conclusion: Our study suggests that chronic (8-week) l-theanine administration is safe and has multiple beneficial effects on depressive symptoms, anxiety, sleep disturbance and cognitive impairments in patients with MDD.
Does L-theanine affect anxiety? ›
A calming effect is usually noted within 30 to 40 minutes after L-theanine is taken at a dose of 50 to 200mg, and typically lasts 8 to 10 hours. Moderate anxiety symptoms often improve with a regimen of 200mg once or twice daily.
Does L-theanine affect the brain? ›
Evidence from human electroencephalograph (EEG) studies show that it has a direct effect on the brain (Juneja et al. Trends in Food Science & Tech 1999;10;199-204). L-theanine significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness.
Which is better, L-theanine or ashwagandha? ›
While L-theanine helps you relax when you need to give yourself a time out, ashwagandha helps you keep from getting all worked up in the first place! Indeed, ashwagandha is practically the poster child of adaptogens (substances that help support healthy stress response and cortisol levels).
Is L-theanine good for ADHD? ›
A group of small and inconclusive studies suggests L-theanine may improve attention and alleviate some symptoms of ADHD. Many users anecdotally report improvements in concentration, performance, or attention span, and some small studies support these claims.
