Thinkamine
Also known as: L-Theanine, Theanine, L-γ-Glutamylethylamide, N⁵-Ethyl-L-glutamine
Overview
L-Theanine is a non-protein amino acid primarily found in green tea leaves and certain mushroom species. It's recognized for its potential cognitive and mood-enhancing effects. Commonly used as a dietary supplement, L-Theanine aims to improve focus, reduce stress and anxiety, and promote better sleep quality. This amino acid can cross the blood-brain barrier, influencing neurotransmitter levels such as GABA, serotonin, and dopamine. Research on L-Theanine is moderately to highly mature, with numerous studies examining its impact on cognitive function and mood. The available evidence is generally high-quality, including several systematic reviews and meta-analyses. It is available in forms such as capsules, tablets, and powders.
Benefits
L-Theanine, often in combination with caffeine, has shown moderate effect sizes in improving alertness and attentional switching accuracy. A meta-analysis reported a standardized mean difference (SMD) of 0.46 for alertness and 0.44 for attentional switching accuracy when combining caffeine and L-theanine. It may also have anxiolytic effects, indicated by reduced state anxiety scores in some studies, though this evidence is less consistent. Benefits appear more pronounced in healthy individuals. The cognitive and mood benefits are typically observed within the first few hours after ingestion, especially when combined with caffeine. These effects indicate a clinically significant improvement in certain cognitive tasks.
How it works
L-Theanine influences the brain's neurotransmitter systems, including GABA, serotonin, and dopamine, which are crucial for mood regulation and cognitive function. It may also affect the brain's alpha wave activity, associated with relaxation and reduced cortical activity. L-Theanine crosses the blood-brain barrier, directly influencing brain function. It can interact with other supplements, like caffeine, to enhance alertness and attention. L-Theanine binds to GABA receptors and affects the brain's electrical activity, particularly in the alpha frequency band. It is well absorbed orally, with high bioavailability, allowing it to exert its effects rapidly.
Side effects
L-Theanine is generally considered safe with minimal reported side effects in clinical studies and is well-tolerated even at higher doses, although the optimal dose for cognitive benefits is typically in the range of 200-400 mg. There are no commonly reported side effects associated with L-theanine supplementation. Some individuals may experience mild drowsiness or dizziness, but these effects are rare and typically transient. No significant rare side effects have been reported in the literature. L-Theanine may interact with certain medications, such as blood thinners and stimulants, but the evidence is limited. It is generally recommended to consult a healthcare provider before combining L-theanine with other medications. Pregnant or breastfeeding women should consult a healthcare provider before using L-theanine supplements due to limited research in these populations.
Dosage
The minimum effective dose for cognitive benefits is typically around 200 mg, although some studies have used doses as low as 100 mg. The optimal dose range is generally considered to be between 200-400 mg per day. When combined with caffeine, the typical dose is around 200 mg of L-theanine with 100-200 mg of caffeine. There is no established maximum safe dose, but doses above 400 mg are less commonly studied and may not provide additional benefits. L-Theanine can be taken at any time, but its effects are most pronounced when taken in the morning or early afternoon to avoid potential interference with sleep. L-Theanine absorption is not significantly affected by food intake, but taking it on an empty stomach may enhance its rapid absorption.
FAQs
Is L-Theanine safe?
L-Theanine is generally safe and well-tolerated. However, consult a healthcare provider if you have underlying medical conditions or are taking medications.
When should I take L-Theanine?
It can be taken at any time of the day, but avoid taking it close to bedtime to prevent any potential interference with sleep.
What results can I expect from taking L-Theanine?
Users can expect improved alertness, attention, and possibly reduced anxiety within the first few hours after ingestion.
Is L-Theanine a stimulant?
L-Theanine is not a stimulant and does not have the same side effects as caffeine, although it can enhance the effects of caffeine when taken together.
Research Sources
- https://academic.oup.com/nutritionreviews/article-abstract/72/8/507/1919604?redirectedFrom=fulltext – This systematic review and meta-analysis examined the acute effects of L-theanine, often combined with caffeine, on cognitive function. The study found moderate effect sizes favoring improved alertness and attentional switching accuracy within the first two hours post-dose. The combination of caffeine and L-theanine showed significant improvements in cognitive performance.
- https://jamanetwork.com/journals/jama/fullarticle/2766163 – This article discusses the importance of systematic reviews and meta-analyses in evidence-based medicine. It highlights the rigorous methodology used in these types of studies to synthesize evidence from multiple sources, providing a comprehensive overview of the effects of interventions or treatments. The article emphasizes the value of systematic reviews in informing clinical practice and healthcare decision-making.
- https://libguides.usc.edu/healthsciences/systematicreviews/databases – This resource provides a guide to databases for conducting systematic reviews in health sciences. It lists various databases and resources that can be used to identify relevant studies for inclusion in a systematic review. The guide is helpful for researchers and practitioners who are conducting systematic reviews to inform evidence-based practice.
- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814503 – This research article likely presents findings from a study related to health or medicine. Without specific details, it's difficult to provide a precise summary, but articles in JAMA Network Open typically undergo peer review and contribute to the existing body of medical knowledge. Readers should consult the full article for detailed information on the study's methodology, results, and conclusions.
- https://pubmed.ncbi.nlm.nih.gov/32718360/ – This PubMed entry likely links to a study investigating the effects of L-theanine on cognitive function or mood. PubMed is a database of biomedical literature, and entries typically include an abstract summarizing the study's purpose, methods, results, and conclusions. Readers can access the full text of the article through the provided link to gain a comprehensive understanding of the research findings.
Supplements Containing Thinkamine

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