Get Your Personalized Supplement StackSupplement Stack Quiz

Alphawave

Q: Is L-Theanine safe for everyone?

L-Theanine is generally safe, but individuals with medical conditions or on medications should consult a healthcare provider.

Q: When is the best time to take L-Theanine?

L-Theanine can be taken at any time; however, consuming it before bed may particularly benefit sleep.

Q: What results can I expect from taking L-Theanine?

Regular supplementation can lead to reduced stress, improved sleep quality, and increased cognitive focus.

Q: Does L-Theanine cause drowsiness?

L-Theanine is not a sedative; it promotes relaxation without causing drowsiness.

Also known as: AlphaWave L-Theanine, Theanine, L-Theanine

Overview

L-Theanine is a non-protein amino acid primarily found in green tea (Camellia sinensis) and some mushrooms. It is recognized for its ability to promote relaxation, reduce stress, and enhance sleep quality. L-Theanine is noteworthy for increasing alpha brain wave activity, which is linked to a state of calmness without drowsiness. The research surrounding L-Theanine is moderately mature, with a number of randomized controlled trials (RCTs) and systematic reviews suggesting its efficacy and safety. Although generally considered safe, further large-scale studies are warranted to fully understand its effects, making it a popular supplement for mental well-being and cognitive support.

Benefits

L-Theanine offers several evidence-based benefits: 1. **Stress Reduction**: A RCT demonstrated a 17.98% reduction in perceived stress with a daily dose of 400 mg for 28 days (p = 0.04). 2. **Sleep Quality Improvement**: This study also noted improved sleep quality metrics alongside reduced light sleep duration. 3. **Cognitive Enhancement**: Improvements in cognitive attention were observed, with around 21.79% and 21.33% faster reaction times on the Stroop test after 14 and 28 days, respectively. 4. **Anxiolytic Effects**: Some evidence suggests that L-Theanine may help reduce anxiety symptoms. 5. **Mood Enhancement**: Although less consistently supported, research indicates potential improvements in mood states. These benefits are most pronounced in healthy adults experiencing moderate stress, with some evidence of improved sleep quality in cancer patients.

How it works

L-Theanine is believed to enhance alpha brain wave production, promoting relaxation and stress reduction. It likely affects neurotransmitter systems by modulating glutamate and GABA levels, which may contribute to its anxiolytic properties. This amino acid can easily cross the blood-brain barrier due to its oral absorption, facilitating its direct influence on central nervous system activities.

Side effects

L-Theanine is generally deemed safe with minimal adverse effects reported. Common side effects are rare (<5%), and there are likewise no notable uncommon (<5%) or rare (<1%) adverse reactions associated with supplementation. Limited research exists regarding drug interactions, but caution is advised when used alongside other central nervous system-active substances. While no specific contraindications are documented, individuals with severe medical conditions or those on medication should consult a healthcare practitioner prior to supplementation. Pregnant or breastfeeding women are also advised to seek medical advice due to insufficient research in these populations.

Dosage

The effective dosage of L-Theanine typically ranges from 200 to 400 mg per day. Most studies have used a daily dose of 400 mg, taken either once or divided into two doses. There is no established upper limit for safe dosing, although doses over 400 mg are less commonly explored in clinical settings. L-Theanine can be taken at any time, but evening or bedtime use may enhance sleep quality. It is available in various forms, most commonly capsules or tablets, and its absorption is not adversely affected by food intake.

FAQs

Is L-Theanine safe for everyone?

L-Theanine is generally safe, but individuals with medical conditions or on medications should consult a healthcare provider.

When is the best time to take L-Theanine?

L-Theanine can be taken at any time; however, consuming it before bed may particularly benefit sleep.

What results can I expect from taking L-Theanine?

Regular supplementation can lead to reduced stress, improved sleep quality, and increased cognitive focus.

Does L-Theanine cause drowsiness?

L-Theanine is not a sedative; it promotes relaxation without causing drowsiness.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/38758503/ – This study evaluated the safety and effectiveness of AlphaWave® L-Theanine supplementation over 28 days in 30 healthy adults, showing significant reductions in perceived stress and enhancements in sleep quality and cognitive attention.
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2024.1450163/full – A systematic review and meta-analysis that compiled numerous studies, confirming that L-Theanine significantly reduces stress and anxiety while improving sleep quality across various populations.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7739973/ – This double-blind, placebo-controlled study demonstrated that L-Theanine administration improves neurophysiological measures of attention, validating its cognitive enhancement properties.
https://www.mdpi.com/2072-6643/12/6/1712 – Documenting the effects of dietary supplements, including L-Theanine, this study highlighted improvements in various mental health parameters, supporting its inclusion in stress management regimens.