L-theanine in tea and dietary supplements might have advantages for anxiousness, mind well being, and sleep. Be taught extra about l-theanine advantages on this knowledgeable evaluate.

In case you’re just like the tens of millions of people who find themselves searching for pure aid for points like anxiousness, stress, insomnia, and mind well being, you may 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 forms 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 is determined by 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 accommodates 8-30 mg of l-theanine, whereas complement varieties of the amino acid are normally bought in 200 mg or 400 mg doses.  L-theanine shouldn’t be made by the human physique, neither is it a necessary nutrient that have to be obtained from the food plan, however that’s to not say it shouldn’t be included within the food plan. Regardless of l-theanine not being labeled as a necessary nutrient, researchers are learning how its supplemental use might present a variety of well being advantages, particularly for serving to anxiousness, stress, insomnia, and cognition.

Additional analysis is required to completely perceive the complete 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 might improve neurotransmitters. Folks have additionally reported feeling extra relaxed, calm, and targeted after taking l-theanine dietary supplements, which researchers consider may very well 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 towards 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 stress, 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 Perform

A research through which individuals 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 higher 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 charge and assist decrease spikes in blood stress in response to disturbing conditions the place individuals’s blood stress beforehand spiked. In a single research, a 200 mg dose of l-theanine lowered the resting coronary heart charge of members, which can assist scale back stress and promote leisure.

3. Improves Leisure and Sleep

Many individuals drink inexperienced or black tea within the evenings to loosen up and put together themselves for an excellent 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 charge, support in leisure, and promote extra deep and restful sleep. Researchers from one research 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 anxiousness 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, tender gel, and powder type; you should buy 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 important. 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 protected, it may react with sure drugs and isn’t match for everybody. Subsequently, additionally it is essential to speak to your physician earlier than taking l-theanine dietary supplements, particularly in case you are pregnant, receiving chemotherapy remedies, or taking blood stress drugs. One protected 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 typically, as is the custom in lots of healthful food plan patterns, such because the Japanese food plan. 

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 Immediately. 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. Okay., 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 sort and methodology 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.