L-theanine in tea and dietary supplements could have advantages for nervousness, mind well being, and sleep. Be taught extra about l-theanine advantages on this professional evaluation.

When you’re just like the thousands and thousands of people who find themselves in search of pure reduction for points like nervousness, stress, insomnia, and mind well being, you might need heard a few complement or compound present in tea referred to as l-theanine. What’s l-theanine? L-theanine is a water-soluble, nonprotein amino acid that’s naturally present in inexperienced and black tea leaves, in addition to sure sorts of mushrooms. The leaves of the Camellia sinensis plant are used to make inexperienced, black, and oolong tea, and include reasonable quantities of l-theanine. The quantity of l-theanine current in tea depends upon a number of variables, together with the number of tea, the geographic area it was grown in, and when and the way it was harvested. Nonetheless, a cup of inexperienced tea usually comprises 8-30 mg of l-theanine, whereas complement kinds of the amino acid are normally bought in 200 mg or 400 mg doses.  L-theanine is just not made by the human physique, neither is it an important nutrient that should be obtained from the eating regimen, however that’s to not say it shouldn’t be included within the eating regimen. Regardless of l-theanine not being labeled as an important nutrient, researchers are learning how its supplemental use could present a variety of well being advantages, particularly for serving to nervousness, stress, insomnia, and cognition.

Additional analysis is required to completely perceive the total vary of results that l-theanine dietary supplements have on human well being. Nonetheless, it’s believed to be related to a rise in neurotransmitters, alpha mind wave exercise, and cell safety from harm by free radicals. Examine topics have been reported to have elevated ranges of serotonin, dopamine, and gamma-aminobutyric (GABA) within the mind after taking l-theanine, which means that l-theanine could improve neurotransmitters. Individuals have additionally reported feeling extra relaxed, calm, and targeted after taking l-theanine dietary supplements, which researchers consider could possibly be attributed to a rise in alpha mind wave exercise. Moreover, l-theanine is understood to include antioxidant properties, which can assist shield cells from harm in opposition to free radicals within the physique. Though analysis is ongoing, research have proven that this complement can present a variety of advantages, together with improved cognitive perform, an improved immune system, lowered blood strain, lowered stress, enhanced temper, and higher sleep.

4 L-Theanine Advantages

Analysis has discovered the next potential well being advantages for l-theanine consumption. 

1. Improves Cognitive Operate

A examine during which folks got a 100 mg complement of l-theanine or a placebo confirmed that the individuals who got the l-theanine made fewer errors of their consideration activity than the management group. Associations have additionally been made between taking l-theanine with caffeine and an excellent better improve in focus and focus.

2. Lowers Stress and Blood Strain

Researchers have discovered that reasonable doses of l-theanine can decrease the resting coronary heart fee and assist decrease spikes in blood strain in response to demanding conditions the place folks’s blood strain beforehand spiked. In a single examine, a 200 mg dose of l-theanine lowered the resting coronary heart fee of members, which may also help scale back stress and promote leisure.

3. Improves Rest and Sleep

Many individuals drink inexperienced or black tea within the evenings to chill out and put together themselves for evening’s relaxation. One of many causes for tea’s stress-free properties is probably going l-theanine.  Consuming l-theanine has been proven to gradual the resting coronary heart fee, support in leisure, and promote extra deep and restful sleep. Researchers from one examine noticed that doses of 250-400 mg of l-theanine improved sleep in animals and people.

4. Improves the Immune System

A number of research have demonstrated how l-theanine can profit the immune system.  Though extra analysis is required, research have linked the supplementation of l-theanine to a lower in higher respiratory infections, improved intestinal tract irritation, and, when coupled with the antioxidant properties of inexperienced tea, to profitable flu prevention.

Who Ought to Take L-theanine?

What’s the l-theanine dose for nervousness and different advantages? The advisable dose usually ranges from 200-400 mg per day, however this varies relying on the product and the person, and extra analysis is required to find out correct doses. These dietary supplements can be found in capsule, pill, smooth gel, and powder kind; you should purchase dietary supplements from well being meals shops, pharmacies, and on-line retailers. As with every complement, selecting a reputable model and following the directions is crucial. I all the time advocate third-party examined dietary supplements. The commonest seals to search for are NSF-certified, BSCG-certified, and USP-verified. Though L-theanine is usually secure, it might react with sure medicines and isn’t match for everybody. Due to this fact, it’s also essential to speak to your physician earlier than taking l-theanine dietary supplements, particularly if you’re pregnant, receiving chemotherapy remedies, or taking blood strain medicines. One secure technique to benefit from the anti-anxiety advantages of l-theanine is thru curling as much as a cup of inexperienced or black tea extra usually, as is the custom in lots of healthful eating regimen patterns, such because the Japanese eating regimen. 

For extra blogs on well being and wellness, try a few of my newest: 

Written by Anna Tobin, dietetic intern with Sharon Palmer, MSFS, RDN

References

Carter, A., & Sissons, C. (2023, March 24). L-theanine: Advantages, dangers, sources, and dosage. Medical Information Right now. Retrieved August 24, 2023, from https://www.medicalnewstoday.com/articles/324120#overview

Fontaine, D., & Mehta, F. (2021, January 20). L-Theanine: Dosage, Advantages, and Aspect Results. Healthline. Retrieved August 24, 2023, from https://www.healthline.com/well being/l-theanine

Keenan, E. Ok., Finnie, M. D.A., Jones, P. S., Rogers, P. J., & Priestley, C. M. (2011, March 15). How a lot theanine in a cup of tea? Results of tea kind and technique of preparation. Meals Chemistry, 125(2), 588-594. https://www.sciencedirect.com/science/article/abs/pii/S0308814610011416

Saeed M, Khan MS, Kamboh AA, Alagawany M, Khafaga AF, Noreldin AE, Qumar M, Safdar M, Hussain M, Abd El-Hack ME, Chao S. L-theanine: an astounding sui generis amino acid in poultry vitamin. Poult Sci. 2020 Nov;99(11):5625-5636. doi: 10.1016/j.psj.2020.07.016. Epub 2020 Aug 6. PMID: 33142480; PMCID: PMC7647716.