- Category
- Products
- Conditions
Lifestyle articles
alertness
cognition
sleep
wellbeing
Science articles
New proof for l-theanine effects in 2024: helping you relax and focus
filter
L-theanine, a remarkable compound found primarily in tea leaves, has captured significant attention in 2024 for its unique ability to simultaneously promote relaxation and mental clarity. This fascinating nutrient offers a natural approach to enhancing relaxation and still maintaining an alert state, making it the more popular choice amongst many other supplements claiming to support a calm state. Let’s do a deep dive into theanine benefits discovered in 2024.
How does L-theanine make you feel?
Theanine is a natural compound first found in the tea plant in 1949 that helps you relax while still keeping you alert[1 Trusted Source 2020 - Plant Foods for Human Nutrition Systematic and meta-analysis The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: A Systematic Review ] ,[2 Trusted Source 2011 - Journal of the Science of Food and Agriculture Research evaluation L-Theanine: Properties, synthesis and isolation from tea ] . Theanine is found in small amounts in certain mushrooms and in higher concentrations in green tea, constituting 1-2% of the dry weight[3 Trusted Source 2006 - American Journal of Health-System Pharmacy Research evaluation Pharmacology and therapeutic uses of theanine ] . What are the benefits of taking L-theanine? L-theanine increases your relaxation chemical GABA as well as brain waves linked to focus known as alpha waves[4 Trusted Source 2011 - Journal of Functional Foods Human study Effects of l-theanine on attention and reaction time response ] ,[5 Trusted Source 2017 - Canadian Journal of Physiology and Pharmacology Human study Caffeine and theanine exert opposite effects on attention under emotional arousal ] ,[6 Trusted Source 2022 - Cleveland Clinic 3rd-party source Gamma-Aminobutyric Acid (GABA) ] ,[7 Trusted Source 2019 - Psychology Today 3rd-party source 3 Amazing Benefits of GABA ] ,[8 Trusted Source 2008 - Asia Pacific Journal of Clinical Nutrition Research evaluation L-theanine, a natural constituent in tea, and its effect on mental state ] . Is l-theanine well-researched? Around 20 studies published before 2024 showed l-theanine benefits and there have been 3 new studies in 2024 in which researchers have been looking into how exactly theanine works. Let’s take a look at the top 3 findings.
1. Stress, sleep and attention: can theanine help?
Exciting new research showed that taking l-theanine can make a real difference in just 28 days. Researchers from Canada and the US conducted a trial on l-theanine in adults who experience moderate stress[9 Trusted Source 2024 - Neurology and therapy Human study Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial ] . The study found that taking 400 mg of l-theanine daily led to significant decreases in perceived stress, improved sleep quality, and enhanced attention[9 Trusted Source 2024 - Neurology and therapy Human study Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial ] . Participants experienced less light sleep compared to participants who were receiving a drug without any therapeutic effects called a placebo[9 Trusted Source 2024 - Neurology and therapy Human study Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial ] . Additionally, their reaction time improved by 21%[9 Trusted Source 2024 - Neurology and therapy Human study Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial ] . To further support findings on alertness, an additional study researched it and published the results only a couple of months later. Here’s what they found.
2. Theanine supports alertness and keeps mistakes at bay
Scientists from the University of Peradeniya in Sri Lanka explored how l-theanine affects attention in sleep-deprived young adults[10 Trusted Source 2024 - Nutritional neuroscience Human study Effect of L-theanine on selective attention in a traffic-related reaction task in sleep-deprived young adults: a double-blind placebo-controlled, crossover study ] . They found that 200 mg of l-theanine improved participants' ability to focus on important visual information while ignoring distractions in a simulated driving task[10 Trusted Source 2024 - Nutritional neuroscience Human study Effect of L-theanine on selective attention in a traffic-related reaction task in sleep-deprived young adults: a double-blind placebo-controlled, crossover study ] . This exciting discovery suggests that l-theanine could potentially help people stay alert and make fewer mistakes when tired which could have real-world applications for improving the safety and effectiveness in people’s everyday lives. Since theanine is so effective as a relaxation and alertness aid, questions about its impact on well-being remain. An extensive review of existing research crunched the numbers and made some interesting conclusions. Let’s break them down.
3. Mental health conditions & theanine: review of the evidence throughout time
A team of researchers from universities in Iran and Australia reviewed 11 studies on l-theanine effects on various mental health conditions[11 Trusted Source 2024 - BMC psychiatry Human study The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review ] . They found promising evidence that l-theanine supplements may help reduce symptoms in people with some mental health conditions[11 Trusted Source 2024 - BMC psychiatry Human study The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review ] . Does L-theanine work for anxiety? The review highlighted that theanine was previously shown to impact the symptoms of anxiety disorders positively[11 Trusted Source 2024 - BMC psychiatry Human study The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review ] . Does L-theanine help with ADHD? Similarly to anxiety symptoms and theanine, ADHD symptoms also decreased[11 Trusted Source 2024 - BMC psychiatry Human study The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review ] . However, the link between theanine, and anxiety and ADHD relief was found only when theanine was administered alongside other standard treatments[11 Trusted Source 2024 - BMC psychiatry Human study The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review ] . The natural, tea-derived compound appeared to be well-tolerated and safe in all studies, opening the potentially complementary approach to traditional medications for improving mental well-being.
Theanine can be a great companion whenever you feel the need to experience a state of calm and present mind. Here’s how to get it.
Can a cup of green tea a day relax you?
It can help, however, you’d need to drink a lot more for theanine to do its magic. Whilst theanine is found in small amounts in green tea, you would need to drink up to 38 cups of it to feel the therapeutic effects[12 Trusted Source 2016 - Pharmacognosy Magazine 3rd-party source Theanine and Caffeine Content of Infusions Prepared from Commercial Tea Samples ] . An easy way to still get the theanine benefits and skip the side effects of too much tea is to opt for a supplemental form of l-theanine. Theanine studies show that a dose of 200-400 mg has a beneficial effect[1 Trusted Source 2020 - Plant Foods for Human Nutrition Systematic and meta-analysis The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: A Systematic Review ] . brain feed’s l-theanine is naturally extracted from green tea and provides 250 mg of l-theanine in a single capsule.
You can now experience a science-based state of relaxation without compromising your alertness. Learn more about theanine benefits through a comprehensive theanine guide that gives you all the insights.
References
[1] Williams, J. L., Everett, J. M., D’Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2020). The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: A Systematic Review. Plant Foods for Human Nutrition, 75(1), 12–23. https://link.springer.com/article/10.1007/s11130-019-00771-5
[2] Vuong, Q. V., Bowyer, M. C., & Roach, P. D. (2011). L-Theanine: Properties, synthesis and isolation from tea. Journal of the Science of Food and Agriculture, 91(11), 1931–1939. https://scijournals.onlinelibrary.wiley.com/doi/10.1002/jsfa.4373
[3] Eschenauer, G., & Sweet, B. V. (2006). Pharmacology and therapeutic uses of theanine. American Journal of Health-System Pharmacy, 63(1), 26–30. https://academic.oup.com/ajhp/article-abstract/63/1/26/5134445?redirectedFrom=fulltext
[4] Higashiyama, A., Htay, H. H., Ozeki, M., Juneja, L. R., & Kapoor, M. P. (2011). Effects of l-theanine on attention and reaction time response. Journal of Functional Foods, 3(3), 171–178. https://www.sciencedirect.com/science/article/pii/S1756464611000351?via%3Dihub
[5] Giles, G. E., Mahoney, C. R., Brunyé, T. T., Taylor, H. A., & Kanarek, R. B. (2017). Caffeine and theanine exert opposite effects on attention under emotional arousal. Canadian Journal of Physiology and Pharmacology, 95(1), 93–100. https://cdnsciencepub.com/doi/10.1139/cjpp-2016-0498
[6] Gamma-Aminobutyric Acid (GABA) (2022). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba#:~:text=It%20slows%20down%20your%20brain,with%20anxiety%2C%20stress%20and%20fear
[7] Breus, M. J. (2019). 3 Amazing Benefits of GABA. Psychology Today. https://www.psychologytoday.com/gb/blog/sleep-newzzz/201901/3-amazing-benefits-gaba
[8] 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://www.airitilibrary.com/Article/Detail/09647058-200801-201306140008-201306140008-167-168
[9] Moulin, M., Crowley, D. C., Xiong, L., Guthrie, N., & Lewis, E. D. (2024). Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial. Neurology and therapy, 13(4), 1135–1153. https://link.springer.com/article/10.1007/s40120-024-00624-7
[10] Karunaratne, U. W., & Dassanayake, T. L. (2024). Effect of L-theanine on selective attention in a traffic-related reaction task in sleep-deprived young adults: a double-blind placebo-controlled, crossover study. Nutritional neuroscience, 1–10. https://www.tandfonline.com/doi/full/10.1080/1028415X.2024.2383080
[11] Moshfeghinia, R., Sanaei, E., Mostafavi, S., Assadian, K., Sanaei, A., & Ayano, G. (2024). The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review. BMC psychiatry, 24(1), 886. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-024-06285-y
[12] Boros, K., Jedlinszki, N., & Csupor, D. (2016). Theanine and Caffeine Content of Infusions Prepared from Commercial Tea Samples. Pharmacognosy Magazine, 12(45), 75–79. https://phcog.com/article/view/2016/12/45/75-79
Leave a comment
Open tab