L-theanine in tea and dietary supplements could have advantages for nervousness, mind well being, and sleep. Study extra about l-theanine advantages on this skilled evaluate.

In case you’re just like the tens of millions of people who find themselves on the lookout for pure reduction for points like nervousness, stress, insomnia, and mind well being, you may need heard a couple of 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 comprise reasonable quantities of l-theanine. The quantity of l-theanine current in tea is dependent upon 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 incorporates 8-30 mg of l-theanine, whereas complement types of the amino acid are often offered in 200 mg or 400 mg doses.  L-theanine will not be made by the human physique, neither is it a vital nutrient that should be obtained from the eating regimen, however that’s to not say it shouldn’t be included within the eating regimen. Regardless of l-theanine not being categorized as a vital nutrient, researchers are finding out how its supplemental use could present a spread of well being advantages, particularly for serving to nervousness, stress, insomnia, and cognition.

Additional analysis is required to totally 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 could improve neurotransmitters. Individuals have additionally reported feeling extra relaxed, calm, and targeted after taking l-theanine dietary supplements, which researchers consider might be attributed to a rise in alpha mind wave exercise. Moreover, l-theanine is understood to comprise 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 spread of advantages, together with improved cognitive perform, an improved immune system, lowered blood strain, 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 by which folks 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 process than the management group. Associations have additionally been made between taking l-theanine with caffeine and a good larger 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 price and assist decrease spikes in blood strain in response to anxious conditions the place folks’s blood strain beforehand spiked. In a single research, a 200 mg dose of l-theanine lowered the resting coronary heart price of individuals, which may help cut back stress and promote rest.

3. Improves Leisure and Sleep

Many individuals drink inexperienced or black tea within the evenings to calm down 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 price, help in rest, 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 nervousness and different advantages? The beneficial 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, smooth gel, and powder kind; you should buy dietary supplements from well being meals shops, pharmacies, and on-line retailers. As with all complement, selecting a reputable model and following the directions is important. I at all times suggest third-party examined dietary supplements. The most typical seals to search for are NSF-certified, BSCG-certified, and USP-verified. Though L-theanine is usually secure, it may react with sure drugs and isn’t match for everybody. Subsequently, it’s also essential to speak to your physician earlier than taking l-theanine dietary supplements, particularly if you’re pregnant, receiving chemotherapy remedies, or taking blood strain drugs. One secure 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 eating regimen patterns, such because the Japanese eating regimen. 

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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 As we speak. 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 kind and technique 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 diet. Poult Sci. 2020 Nov;99(11):5625-5636. doi: 10.1016/j.psj.2020.07.016. Epub 2020 Aug 6. PMID: 33142480; PMCID: PMC7647716.