{"id":26386,"date":"2021-10-04T21:25:17","date_gmt":"2021-10-04T21:25:17","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=26386"},"modified":"2023-03-24T20:17:53","modified_gmt":"2023-03-24T20:17:53","slug":"l-theanine-benefits","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/l-theanine-benefits\/","title":{"rendered":"Meet the Amino Acid That Can Help You Feel Calm And Relaxed"},"content":{"rendered":"

Gaby Vaca-Flores, RDN, CLE<\/a>,\u00a0outlines the benefits of L-theanine, how it helps reduce symptoms of stress, and why it deserves to be part of your routine to support mental health.<\/em><\/p>\n\n\n

If you regularly feel stressed out, you might have tried all the stress-reduction techniques<\/a> in the book. Ready for one you likely haven’t tried? Taking L-theanine. This amino acid is one of nutrition science\u2019s best-kept secrets\u2014but fortunately, it’s gaining more popularity for its ability to help people feel calm and relaxed.\u00a0<\/p>\n\n\n

Here\u2019s an introduction to the benefits of L-theanine and how it positively influences the brain. Plus: need-to-know info on safety and dosage.<\/p>\n\n\n

What is L-theanine?\u00a0\u00a0<\/h2>\n\n\n

L-theanine (or theanine for short) is an amino acid with impressive benefits for mood and cognition. It’s found in green and black tea leaves, as well as some types of mushrooms. But chances are you’re probably not getting much of the amino acid in your diet naturally, which is why it’s also found in supplements<\/a> in more concentrated forms. L-theanine is a star ingredient in supplements for stress<\/a> since it promotes calmness and relaxation.\u00a0<\/p>\n\n\n

How does L-theanine work?\u00a0<\/strong><\/h2>\n\n\n

Numerous studies have investigated how L-theanine influences brain activity.\u00a0<\/p>\n\n\n

During stressful events, mood-regulating brain transmitters like GABA can become depleted. L-theanine works to boost their levels back to a healthy range. In addition, theanine can increase other \u201cfeel-good\u201d transmitters like\u00a0dopamine and serotonin<\/a>.\u00a0<\/p>\n\n\n

On the other hand, L-theanine lowers levels of\u00a0excitatory transmitters<\/a>\u00a0that can amplify feelings of stress. For example, L-theanine can prevent excess build-up of\u00a0glutamate<\/a>, a brain chemical linked to age-related cognitive disorders that can disrupt the body\u2019s stress response.\u00a0<\/p>\n\n\n

Theanine also enhances\u00a0alpha brain waves<\/a>. Increasing alpha activity in the brain can result in improved focus and relaxation.\u00a0<\/p>\n\n\n\n

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L-theanine Benefits<\/h2>\n\n\n

Theanine tends to draw attention for its mood-boosting effects. However, the benefits of L-theanine extend beyond feeling calm.\u00a0<\/p>\n\n\n

1. L-theanine improves sleep<\/h3>\n\n\n

Researchers believe that theanine exerts an anxiolytic (aka stress-inhibiting) effect to induce sleep<\/a>. To support high-quality sleep, the body must calm down. Unlike traditional sleep aids that also have anxiolytic effects, L-theanine promotes better quality sleep without acting as a sedative.\u00a0<\/p>\n\n\n

In fact, a\u00a0study\u00a0published in the Journal of the American College of Nutrition<\/em> found that 200 milligrams of L-theanine resulted in improved sleep quality<\/a>.\u00a0<\/p>\n\n\n

A different\u00a0study<\/a>\u00a0evaluated the effects of theanine on mental health. Since poor sleep can be a secondary consequence of stress, the same researchers simultaneously looked at L-theanine\u2019s effect on sleep quality. Participants saw a reduction in sleep quality problems such as latency and disturbances after four weeks of supplementation.\u00a0<\/p>\n\n\n\n

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2. L-theanine ENHANCES COGNITIVE skills<\/h3>\n\n\n

We don’t often associate the words “alert” and “relaxed” too closely. However, L-theanine makes it possible to feel both calm and<\/em> focused in demanding situations\u2014quite an impressive benefit in and of itself.<\/p>\n\n\n

One\u00a0study\u00a0found that participants who took 200 milligrams of theanine daily experienced significant improvements in attention, performance, and reaction time<\/a>.\u00a0<\/p>\n\n\n

Another\u00a0study\u00a0took a closer look at the effects of L-theanine when paired with caffeine. Interestingly, researchers discovered that 97 milligrams of theanine paired with 40 milligrams of caffeine helped participants focus better during a stressful cognitive task<\/a> and improved accuracy. Study participants also self-reported an improvement in alertness and a reduction in tiredness.\u00a0<\/p>\n\n\n

3. L-theanine helps reduce symptoms of stress<\/h3>\n\n\n

The majority of research on L-theanine has investigated its role as a therapeutic agent against stress. More importantly, research has consistently showcased the positive effects of theanine for individuals under stress.\u00a0<\/p>\n\n\n

In fact, a\u00a0systematic review<\/a>\u00a0of the literature reveals that 200 to 400 milligram doses of L-theanine resulted in significant stress reduction. A more recent\u00a0systematic review<\/a>\u00a0confirms that theanine effectively reduces stress levels in people facing stressful situations.\u00a0<\/p>\n\n\n

We also can\u2019t forget that theanine can help promote a good night\u2019s sleep, which of course can influence stress levels.\u00a0Moreover, unlike many anti-stress solutions, L-theanine has the ability to enhance relaxation without\u00a0drowsiness<\/a>.\u00a0<\/p>\n\n\n\n

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Who should try l-theanine?<\/h2>\n\n\n

L-theanine may be beneficial for people who frequently experience feelings of overwhelm and\/or have trouble managing stress. In addition, theanine can be helpful if you have difficulty:<\/p>\n\n\n\n