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L-theanine & anxiety explored in study: keep calm under pressure
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Managing stress and anxiety naturally is more important today than ever since people are exposed to stressors daily. People are looking for something that can help them feel calmer while still alert and sharp to be able to work or study. Theanine, discovered in tea leaves in 1949, has gained attention for its ability to promote relaxation without making you drowsy. As research uncovers more of its benefits, it's becoming a popular choice for supporting people during stressful situations that still require brain power. This article takes a closer look at how does l-theanine work, its benefits, and the science behind its calming effects.
What does l-theanine do to your brain?
L-theanine, a nutrient found primarily in tea leaves, has remarkable effects on feelings of calm. What does theanine do? When consumed, theanine crosses the blood-brain barrier, allowing it to directly influence brain chemicals and activity[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . Theanine appears to mimic the structure of your relaxation chemical GABA[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] ,[2 Trusted Source 2019 - Pharmaceutical biology Human study GABA and l-theanine mixture decreases sleep latency and improves NREM sleep ] which makes its primary role- interaction with GABA - expected, allowing you to feel the calming effects. Beyond GABA, theanine affects the release of other brain chemicals. Perhaps most intriguing is theanine's impact on brain wave activity. Research has shown that theanine decreases the “active” beta waves and increases the “relaxing” alpha waves[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . Alpha waves are associated with a state of "wakeful relaxation"[3 Trusted Source 2021 - Neurology and Therapy Human study A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® L-Theanine on Stress in a Healthy Adult Population ] – the mental state experienced during meditation or when deeply focused on creative tasks, making theanine suitable for tasks that require mental clarity[3 Trusted Source 2021 - Neurology and Therapy Human study A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® L-Theanine on Stress in a Healthy Adult Population ] ,[4 Trusted Source 2009 - Brain Topography Human study The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task ] .
Does l-theanine help stress & anxiety?
Theanine has been suggested to efficiently reduce psychological and physiological stress responses in previous studies[5 Trusted Source 2007 - Biological Psychology Human study L-Theanine reduces psychological and physiological stress responses ] ,[6 Trusted Source 2016 - Nutrients Human study Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial ] . Study findings have suggested that theanine intake reduces the increased heart rate response typically seen during acute stress tasks[5 Trusted Source 2007 - Biological Psychology Human study L-Theanine reduces psychological and physiological stress responses ] . Researchers suggest that this reduction is likely attributable to the calming of the activation of the flight or fight response, suggesting that oral intake of theanine could have destressing effects[5 Trusted Source 2007 - Biological Psychology Human study L-Theanine reduces psychological and physiological stress responses ] . An extensive study also hypothesised that subjective stress response was significantly reduced one hour after administration of theanine, with salivary cortisol response to a stressor reduced three hours post-dose[6 Trusted Source 2016 - Nutrients Human study Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial ] . Read more about how does theanine help you relax.
Previously, a four-week study's findings also suggested that theanine administration (200 mg/day) could decrease scores of depression and anxiety[7 Trusted Source 2019 - Nutrients Human study Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial ] . Building on these findings, a researcher from Korea set out to answer the question “can l-theanine help with anxiety” by studying an activity that requires both calmness and clarity—archery. Published in the Journal of Physical Activity and Nutrition, the study hypothesized that l-theanine could reduce anxiety before a competitive event[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] .
The study involved 18 female college athletes participating in a 50-meter individual archery competition[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . 9 participants were randomly assigned to a theanine treatment, while 9 were ingesting a placebo[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . The athletes took a single 200 mg theanine capsule daily following their evening meal for four weeks prior to the competition[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] .
They examined participants’ cognitive anxiety, salivary levels of the stress hormone cortisol, and the body’s fight or flight response which can be estimated from levels of a specific measurement called salivary AA[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . To assess l-theanine for stress and anxiety, researchers used a scale ranging from 1 "not at all" to 10 "extremely anxious"[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . Saliva samples were collected at multiple time points: 30, 20, and 10 minutes before the competition and 20 minutes after[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] .
As the competition approached, anxiety levels increased in both groups, however, the theanine group showed significantly lower cognitive anxiety levels 10 minutes before the competition compared to the placebo group[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . Similarly, salivary AA levels were significantly reduced in the theanine group at both 20 and 10 minutes pre-competition[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . Does theanine lower cortisol levels? The study also showed that salivary cortisol levels were significantly lower in the treatment group 10 minutes before the competition[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] .
While the archery study's findings on theanine and anxiety show potential, more studies are required to fully understand the connection. It's important to approach the results from the archery study with a balanced perspective. The study's conclusion that "theanine reduces anxiety" should be considered preliminary, as it relied on a simple scale rather than a comprehensive, validated psychological assessment tool like Beck's Anxiety Inventory[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . Currently, there are no approved health claims for theanine specifically related to anxiety.
L-theanine, anxiety and the brain: A closer look
Drawing from the study’s findings and broader research, several potential mechanisms through which theanine may reduce anxiety have been suggested, from GABA activity to brain wave modulation. However, further studies are needed before any definitive conclusions can be drawn. What are the benefits of taking l-theanine? Theanine's interaction with GABA receptors likely plays a crucial role. By potentially enhancing GABA’s relaxing effects, theanine may help dampen the overactive brain cell firing associated with anxiety[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] ,[8 Trusted Source 2018 - Psychopharmacology Animal study Effects of L-theanine on anxiety-like behavior, cerebrospinal fluid amino acid profile, and hippocampal activity in Wistar Kyoto rats ] .
The increase in alpha brain wave activity induced by theanine is another important mechanism. Alpha waves are associated with a state of relaxed alertness, essentially the opposite of the hypervigilant state often experienced during anxiety[9 Trusted Source 2015 - Journal of the American College of Nutrition Research evaluation In Search of a Safe Natural Sleep Aid ] . By promoting this "wakeful relaxation" state, it is suggested that theanine creates a mental environment less conducive to anxious thoughts and feelings. Additionally, research has found that the scores of verbal fluency and executive functions like memory, planning and organisation, improved after theanine administration[7 Trusted Source 2019 - Nutrients Human study Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial ] , proving that theanine supports wakefulness. Theanine also appears to play a more general role in attentional processing and is responsible for sustaining attention during demanding tasks[4 Trusted Source 2009 - Brain Topography Human study The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task ] .
The physiological stress response also appears to be modulated by l-theanine. Cortisol levels, the stress hormone and the measurement for the activation of fight or flight response in saliva decreased after theanine supplementation[1 Trusted Source 2024 - Physical activity and nutrition Human study Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition ] . This modulation is hypothesised to reverse the anxiety cycle that occurs when you become aware of and alarmed by your stress symptoms.
When is it better to take theanine, in the morning or at night?
You should take theanine when you feel the need for it. Theanine was shown to have an effect as soon as 30-40 minutes after ingestion[10 Trusted Source 2008 - Asia Pacific Journal of Clinical Nutrition Research evaluation L-theanine, a natural constituent in tea, and its effect on mental state ] ,[11 Trusted Source 2023 - Molecules Research evaluation L-Theanine and Immunity: A Review ] . Therefore theanine supplementation can be taken whenever you want to support your feelings of relaxation and still stay alert. It can be a great companion before exams and presentations, and for calming you down before a flight. brain feed developed a natural fermented form of theanine that provides 250 mg of l-theanine in a single capsule.
While definitive claims about theanine's effects on clinical anxiety require further research, the existing evidence suggests that this natural compound offers promising support for wakeful relaxation. It can serve as a great companion in stressful social situations at work or in your private life. To learn more about theanine supplementation, read our guide to calm.
References
[1] Lim I. S. (2024). Effects of supplement L-theanine on cognitive anxiety, salivary alpha-amylase, and cortisol in archery competition. Physical activity and nutrition, 28(4), 70–74. https://www.e-pan.org/journal/view.php?doi=10.20463/pan.2024.0034
[2] Kim, S., Jo, K., Hong, K. B., Han, S. H., & Suh, H. J. (2019). GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Pharmaceutical biology, 57(1), 65–73. https://www.tandfonline.com/doi/full/10.1080/13880209.2018.1557698
[3] Evans, M., McDonald, A. C., Xiong, L., Crowley, D. C., & Guthrie, N. (2021). A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® L-Theanine on Stress in a Healthy Adult Population. Neurology and Therapy, 10(2), 1061–1078. https://link.springer.com/article/10.1007/s40120-021-00284-x
[4] Gomez-Ramirez, M., Kelly, S. P., Montesi, J. L., & Foxe, J. J. (2009). The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task. Brain Topography, 22(1), 44–51. https://link.springer.com/article/10.1007/s10548-008-0068-z
[5] Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39–45. https://www.sciencedirect.com/science/article/abs/pii/S0301051106001451
[6] White, D., De Klerk, S., Woods, W., Gondalia, S., Noonan, C., & Scholey, A. (2016). Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients, 8(1), 53. https://www.mdpi.com/2072-6643/8/1/53
[7] Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10), Article 10. https://www.mdpi.com/2072-6643/11/10/2362
[8] Ogawa, S., Ota, M., Ogura, J., Kato, K., & Kunugi, H. (2018). Effects of L-theanine on anxiety-like behavior, cerebrospinal fluid amino acid profile, and hippocampal activity in Wistar Kyoto rats. Psychopharmacology, 235(1), 37–45. https://link.springer.com/article/10.1007/s00213-017-4743-1
[9] Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In Search of a Safe Natural Sleep Aid. Journal of the American College of Nutrition, 34(5), 436–447. https://www.tandfonline.com/doi/full/10.1080/07315724.2014.926153
[10] Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(S1), 167–168. https://ora.ox.ac.uk/objects/uuid:063ca552-86b8-4ed1-ad15-5bebc67863d1
[11] Chen, S., Kang, J., Zhu, H., Wang, K., Han, Z., Wang, L., Liu, J., Wu, Y., He, P., Tu, Y., & Li, B. (2023). L-Theanine and Immunity: A Review. Molecules, 28(9), Article 9. https://www.mdpi.com/1420-3049/28/9/3846
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