L-Theanine promotes relaxation and reduces anxiety without drowsiness, found mainly in tea leaves.
L-Theanine is a naturally occurring amino acid found in tea leaves, prized for its calming and cognitive-enhancing properties. It promotes relaxation and reduces anxiety without sedation, improves sleep quality, and enhances cognitive function, particularly when combined with caffeine. While generally safe, mild side effects such as headache, dizziness, or gastrointestinal issues may occur in some individuals.
Key Information
Inside Body Harmful Score
Common Dosage
100-400mg daily
Source Type
natural
Production Process
L-Theanine is extracted from tea leaves (Camellia sinensis). It can also be produced synthetically via chemical synthesis or fermentation.
Use Type
Inside BodyPotential Benefits
Improves sleep quality by optimizing duration, latency, efficiency, and reducing awakenings. This results in enhanced daytime functioning, mood, and cognitive performance.
Muscle relaxation reduces tension and stiffness, promoting comfort, improved range of motion, and reduced pain. It can be achieved through various methods like massage, stretching, specific nutrients, and relaxation techniques.
Relaxation reduces mental and physical tension, leading to feelings of calm, reduced stress, improved mood and enhanced cognitive function. It can be achieved through various techniques and substances.
Caffeine enhances focus and attention by blocking adenosine receptors, reducing fatigue and promoting wakefulness. Individual sensitivity impacts the degree of improvement.
Improved sleep quality leads to restorative sleep, reducing insomnia and fragmented sleep. This results in improved daytime alertness, cognitive function, and overall well-being through regulation of neurotransmitters and stress hormones.
Enhanced cognitive function improves mental processes like memory, focus, and processing speed by protecting brain cells and balancing neurotransmitters. This leads to improvements in recall, concentration, mental clarity, and problem-solving abilities.
Cognitive enhancement improves mental performance by boosting memory, attention, and processing speed. It works by promoting neuronal health and protecting against cognitive decline.
Possible Side Effects
Dizziness is a sensation of lightheadedness, unsteadiness, or vertigo that can arise from multiple causes. It can lead to falls or loss of consciousness in some cases.
Headache is pain in the head ranging from mild to severe, potentially with nausea, light/sound sensitivity, or dizziness. It can be caused by tension, dehydration, stress, or medication side effects, and persistent headaches require medical evaluation.
Low blood pressure (hypotension) occurs when blood pressure is too low, leading to insufficient blood flow to vital organs. Symptoms include dizziness, lightheadedness, and potentially fainting; it can be caused by dehydration, medications, or underlying health conditions.
Gastrointestinal discomfort includes nausea, bloating, and diarrhea, typically mild and transient. Symptoms are often dose-dependent and vary in severity.
Scientific Evidence
Juneja, L. R., et al. (1999). L-Theanine—a unique amino acid of green tea and its health effects. Trends in Food Science & Technology, 10(6-7), 199-204. Hidese, S., et al. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10), 2362.
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