L-Theanine
What is L-Theanine?
L-Theanine, or simply theanine, is an amino acid predominantly found in tea leaves, especially in green tea and loose-leaf tea (1) (2) (4) (5) (6). Some mushrooms also contain L-Theanine (5). It's acclaimed for its potential health benefits, such as diminishing anxiety, enhancing sleep quality, and improving mental functions (1) (2) (3) (4) (5) (6). L-Theanine is available in various forms, including tablets, capsules, chewables, liquids, and powders (5).
Uses of L-Theanine
The potential health benefits of L-Theanine include:
- Alleviating anxiety and stress (1) (2) (3) (4) (5) (6).
- Enhancing sleep quality (1) (2) (3) (5).
- Boosting mental abilities, including attention, focus, and memory (1) (2) (3) (4) (5) (6).
- Lessening symptoms of depression (3) (4).
- Lowering blood pressure (3) (4).
- Mitigating symptoms of schizophrenia (4).
Dosage
The recommended dosage of L-Theanine is contingent on the condition being treated and the individual's weight (1) (2) (3) (4) (5) (6). Typically, to reduce anxiety and stress, 200mg to 400mg per day is suggested (1) (2) (3) (4) (5) (6). For better sleep quality, the same range applies (1) (2) (3) (5). For mental function enhancement, 100mg to 200mg daily is recommended (1) (2) (3) (4) (5) (6). The duration of treatment often depends on the specific condition but is generally long-term (1) (2) (3) (4) (5) (6).
Side Effects
L-Theanine is mostly well-tolerated with rare side effects (1) (2) (3) (4) (5) (6). Potential side effects from oral use include stomach upset, headaches, and dizziness (1) (2) (3) (4) (5) (6).
Interactions
L-Theanine may interact with some medications. Thus, consulting a medical professional is recommended before integrating L-Theanine with other drugs or supplements (1) (2) (3) (4) (5) (6).
Summary:
L-Theanine is a naturally occurring amino acid primarily found in tea leaves, especially green tea. It's linked to health benefits like reducing anxiety, enhancing sleep, and improving mental functions. The dosage varies based on the condition and individual factors. Generally, L-Theanine is well-received with minimal side effects. However, it can interact with certain medications, so professional advice is advisable before combining it with other substances.
Citations:
(1) https://examine.com/supplements/theanine/
(2) https://health.clevelandclinic.org/l-theanine/
(3) https://www.medicalnewstoday.com/articles/324120
(4) https://en.wikipedia.org/wiki/Theanine
(5) https://www.mskcc.org/cancer-care/integrative-medicine/herbs/l-theanine
(6) https://www.webmd.com/vitamins/ai/ingredientmono-1053/theanine