10 Things to Consider When Buying L-Theanine Powder
L-Theanine: Everything You Need To Know
L-theanine is an amino acid found in tea leaves and the Bay bolete mushroom. Since the amount you might get in a cup of tea depends on variables like the type of tea plant and how long you brew the leaves, some people use L-theanine supplements to help them relax, destress, and sleep better.
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L-theanine also shows promise for cognitive and mental health issues, potentially boosting attention and working memory, relieving depression, and improving symptoms caused by attention-deficit/hyperactivity disorder (ADHD). However, more research is needed to confirm these benefits.
What Are L-Theanine's Benefits?
Researchers have studied L-theanine's effects for several conditions.
However, it's important to note that better-designed clinical trials are still needed.
ADHD Symptoms
Researchers have investigated L-theanine for attention deficit hyperactivity disorder (ADHD) symptoms.
Attention issues can have the following causes and/or associations:
- Anxiety
- Lead exposure
- Brain injury
- Family stress
- Thyroid conditions
- Inflammatory bowel conditions
- Nutrition issues, including zinc or iron deficiency
Addressing any underlying issues is worth considering. If you have questions about your child's symptoms, it's best to contact their pediatrician.
A study was conducted in male children (8 to 15 years) with ADHD. L-theanine improved total cognition compared to a placebo (an inactive substance). Both L-theanine alone and an L-theanine-caffeine combination also reduced mind wandering.
Some children with ADHD may also have significant issues with sleep. Sleep disturbances can impact both a child's and family's well-being.
A clinical study suggested L-theanine helped sleep quality in male children 8 to 12 years with ADHD.
Further, higher-quality studies are needed to confirm these results.
Anxiety
Anxiety affects around 12.5% of adults and 9.4% of children in the United States. Unresolved anxiety can cause further health issues.
Scientists found L-theanine has anxiolytic (anti-anxiety) effects. A systematic review (a collection of research on a single topic) suggested L-theanine reduced anxiety in people under stress.
Researchers conducted a study in children between 4 and 17 years with Tourette's syndrome (a nervous system condition causing sudden twitches, movements, and sounds). L-theanine with vitamin B6 reduced tics with anxiety. It's challenging to fully understand L-theanine's effects in this study alone as it was used in combination.
While there's promising evidence, conflicting evidence of theanine's effectiveness for anxiety also exists.
Speak with your healthcare provider if you're experiencing anxiety.
Cognition
Scientists have suggested caffeine may bolster L-theanine's impact on cognition (processing and understanding information) and working memory.
In a study of young adults, L-theanine with caffeine helped with attention.
However, in other studies of healthy adults, L-theanine alone (no caffeine added) had the following effects:
- Decreased errors
- Increased attention
- Enhanced working memory
- Promoted verbal fluency (retrieving information from memory)
- Improved executive function
- Increased selective attention (the ability to select and process information while tuning out distractions)
Cancer
Theanine has been investigated for its anticancer effects in in vitro (in cells in a laboratory) and in vivo (animal) studies.
However, clinical trials (research in humans) are needed before recommendations can be made.
Depression
In one study, researchers added L-theanine to current medication in people with major depressive disorder. The following symptoms improved:
- Depressive symptoms
- Anxiety
- Sleep disturbance
- Cognitive impairments
Further, high-quality studies are needed.
Immune Effects
L-theanine impacts the immune system. In a study of professional athletes, L-theanine affected different immune system markers. It was associated with decreased interleukin-10 (IL-10).
Further study is needed.
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Schizophrenia
In people with schizophrenia or schizoaffective disorder, L-theanine was added to regular treatment with beneficial effects.
L-theanine supplementation was associated with the following improvements:
- Sleep quality
- Positive and Negative Syndrome Scale (PANSS) scores (assesses how well treatment is working)
Consult with your healthcare provider before adding supplements to your medication regimen.
Sleep
Chronic sleep disorders can seriously affect your quality of life. Sleep disorders are linked with or can worsen the following conditions:
- Anxiety
- Cardiovascular disease
- Depression
- Diabetes
In healthy adults, L-theanine reduced sleep latency (the time it takes to fall asleep), sleep disturbance, and the use of sleep medication.
Some children with ADHD have associated sleep problems, affecting both the child's and family's well-being. In a clinical study of male children 8 to 12 years with ADHD, L-theanine improved sleep.
Stress
Researchers studied theanine for its stress-reducing effects. In young adults, L-theanine reduced stress. It also lowered blood pressure in high-stress situations.
Further study is needed to confirm these results.
What Are L-Theanine's Downsides?
L-theanine has been mostly well-tolerated in clinical trials. However, adverse effects or interactions are still possible, including the following:
- Allergy: People allergic or hypersensitive to tea or any part of L-theanine products should avoid tea or L-theanine. Carefully read your product labels. If you're having a severe allergic reaction to L-theanine, symptoms may include breathing difficulties, itchiness, and rash. Call 911 and seek prompt medical attention if you have a severe allergic reaction or life-threatening symptoms.
- Anxiety medications: Theanine reduced anxiety in a clinical study. Theoretically, it may interact with medications or other supplements used for anxiety.
- Blood pressure medication: Theanine has lowered blood pressure in clinic study. Theoretically, it may interact with medications or other supplements that affect blood pressure.
- Cancer medication: Using L-theanine supplements while undergoing chemotherapy is best done in collaboration with your healthcare provider.
- Pregnancy or breastfeeding:Pregnant or breastfeeding people should likely avoid L-theanine supplements. Speak with your healthcare provider or pharmacist for further information.
How Does L-Theanine Work?
Researchers believe L-theanine improves sleep quality via anxiolysis (reducing anxiety), not sedation.
Scientists believe these effects may be due to theanine's ability to benefit levels of the following:
- Glutamate
- GABA (gamma-aminobutyric acid)
- Serotonin
- Dopamine
- Alpha-wave brain activity
L-theanine also impacted levels of the following when used with antipsychotic medication:
- Dehydroepiandrosterone (DHEA)
- DHEA's sulfate (DHEAS)
- Cortisol
- Brain-derived neurotrophic factor (BDNF)
Researchers think BDNF may help the brain heal itself, which may explain some of theanine's positive benefits.
Dosage
L-theanine is available in the following forms:
- Capsule
- Gummy
- Liquid
- Powder
- Soft gel
- Tablet
Theanine is also found in tea. It's often combined with other ingredients. Vegetarian and vegan products are available.
The following are dosages used in clinical studies. They are not meant to substitute for a consultation with your or your child's healthcare provider:
- ADHD: In male children (8 to 12 years), 2.5 milligrams per kilogram (mg/kg) of body weight of L-theanine for six weeks was studied.
- Anxiety: In adults, 200 to 400 milligrams (mg) of L-theanine daily for up to eight weeks were studied.
- Cognition: In adults, 100 to 400 mg L-theanine for auditory processing was tested, with 400 mg producing the highest results. In young adults, 97 mg of L-theanine with 40 mg of caffeine helped attention. (The AACAP advises against caffeine for children under 12 years.)
- Depression: A dose of 250 mg of L-theanine taken daily along with a prescribed antidepressant for eight weeks was tested.
- Schizophrenia: From 250 to 400 mg of L-theanine taken daily with regularly prescribed medication for up to eight weeks was studied.
- Sleep: In adults, 200 mg per day of L-theanine for four weeks was studied. In children with ADHD-related sleep disturbances, 400 mg daily for six weeks split into two daily doses were tested.
- Stress: Theanine at doses as low as 50 mg increased relaxation. For adults, 200 to 400 mg daily L-theanine for up to eight weeks. For young adults, 200 mg of L-theanine were tested.
Similar Supplements
Supplements with anxiety-lowering and/or sleep-inducing effects include but aren't limited to the following:
- Ashwagandha
- Cannabidiol (CBD)
- German chamomile
- Kava
- Lemon balm
- Magnesium
- Melatonin
- Passionflower
- Valerian
Physical activity, including but not limited to aerobic exercise and yoga, lowers stress levels and can improve sleep.
Acupuncture has also been touted for its anxiety-lowering and sleep-inducing effects.
Summary
Since its discovery in the s, researchers have investigated L-theanine for ADHD, anxiety, cognition, stress, and more.
While results are promising, more research is needed.
Consider avoiding L-theanine in the following situations:
- Pregnancy
- Breastfeeding
- Chemotherapy
And please do your best to speak with your healthcare provider, registered dietitian nutritionist (RD or RDN), and/or pharmacist about your supplements, prescriptions, and over-the-counter medication.
This way, you can collaboratively come up with a plan that optimizes safety and helps successfully meet your health goals.
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L-Theanine: Dosage, Benefits, and Side Effects
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