L-Theanine is a non-protein amino acid naturally found in green tea and some mushrooms. It is known for relaxing the mind without causing drowsiness.
Some more facts about L-Theanine:
- L-Theanine was first discovered in 1949 from gyokuro leaf
- It induces the calmness of the mind.
- Due to its calming effect, it is widely used for reducing anxiety and depression.
- It gives a calmness and soothing effect without causing drowsiness.
- It provides a calming effect by increasing serotonin and dopamine in the body.
- It also reduces the cortisol levels in the body.
- It also induces a sleep pattern.
- It also helps in maintaining blood pressure.
- It also helps in maintaining body weight.
- It also increases immunity.
- There are no reported side effects.
L-Theanine Dosage
L-Theanine dosage for anxiety depends from person to person and also upon the severity of the symptoms.
L-Theanine Minimum Dosage: 200 mg per day
L-Theanine maximum Dosage: 400 mg
Frequency: 200 mg once a day
400 mg divided into two dosages of 200 mg in morning and night after the meal.
Now, let’s understand the benefits and its side effects.
Benefits
1. Anxiety and Depression
Studies show that l-theanine helps in increasing the calmness in the mind by regulating the growth of neurotransmitters called serotonin and dopamine in the brain.
Serotonin is well-known for giving calmness and soothing effects in the body. Serotonin is the key compound found in the medicines prescribed by doctors for treating anxiety.
It is the chemical in the body that fights with anxiety and depression symptoms. Serotonin is the killing agent for anxiety. The ample level in the body fights anxiety and depression and reduces them.
Moreover, a high level of serotonin decreases the cortisol levels.
Cortisol is a hormone in the body that is produced during fight-or-flight situations like anxiety. So a higher amount of serotonin lowers the cortisol and ultimately reduces anxiety.
Dopamine is also released in the process, which is a reward system in the body. That enhances the energy level and makes one feel happy and out of the world. So, it also helps in reducing anxiety.
2. Enhances the Sleep
L-Theanine has a relaxing effect on our nervous system that helps in a calm and relaxed sleep.
Studies also show taking a 200 mg dosage before bedtime may increase sleep quality.
Studies also say taking 200 mg dosage before bedtime for 7-14 days may improve the sleep cycle and promote relaxed sleep sessions.
Better sleep quality also helps in reducing anxiety and depression symptoms, which indirectly corrects the sleep disorder of an anxiety and depression patient.
3. Reduces Blood Pressure
High blood pressure is linked with some serious health problems.
L-theanine studies have proven to reduce blood pressure in humans. Some compounds found in it help in reducing blood pressure.
Its consumption also reduces anxiety and stress, which can indirectly help in reducing blood pressure.
4. Better Focus
The combined supplementation of L-theanine and coffee helps in improving focus and concentration.
Adding 50 grams of coffee with L-theanine will show better results for increasing focus rather than alone. Having this combination before any specific mental task could give better results.
But more research is required to find out how it helps in increasing focus and attention in an individual.
5. Better Immune Systems
The anti-inflammatory properties of L-theanine help in fighting diseases caused by inflammation.
Moreover, the research found, that it strengthens our immune system and helps in fighting better with colds, flu, and other diseases.
A better immune system helps us live a stress-free life and perform better at the workplace.
6. Weight Loss
In America alone, 41% of citizens are overweight. Men tend to be more overweight than women. And around 20 billion are spent on commercial weight management plans and dietary products.
It also aids in weight loss in individuals. So, if you are already on L-theanine supplementation for some reason, it also helps maintain your waistline and weight.
Moreover, one can start these supplements to improve their weight loss journey.
Studies show it helps in weight loss. It aids weight loss by increasing energy expenditure and fastens the metabolism.
7. Helpful in Cancer Treatments
It was found to increase the effect of some cancer treatment drugs. These drugs are used to improve the effectiveness of chemotherapy drugs.
It increases the anti-tumor properties of such drugs. Its positive role in cancer treatment drugs also inspires people to add green tea or other teas containing L-theanine to prevent the danger of cancer.
(However, people undergoing such treatments may require the suggestion of their doctor before taking them)
Some data shows that people who consume green tea regularly have a low chance of developing certain kinds of cancers.
Side Effects
There are no reported side effects of L-theanine to date.
It is considered to be safe up to 600 mg per day.
A higher dosage than this may cause over-sleepiness and headaches.
Pregnant and breastfeeding ladies must talk to their health experts before this supplementation.
Conclusion
Taking L-theanine is the best supplement for reducing anxiety symptoms. Its supplementation shows no reported side effects to date making it a healthy supporting method in treating anxiety and depression. It also provides some other benefits like maintaining a good immune