L-Theanine benefits for anxiety

Overview:

L-Theanine is an amino acid found in tea leaves that may influence brain signals to promote relaxation and reduce stress. This natural compound is known for easing anxiety and enhancing mental clarity.

Benefits for Anxiety and Stress

Studies show L-Theanine can reduce anxiety by interacting with neural pathways and neurotransmitters, increasing calming chemicals like serotonin and dopamine. It also enhances alpha brain wave activity, creating a state of relaxed alertness that supports mental clarity without sedation. Recommended dosages for anxiety range from 200 mg to 400 mg per day, with a maximum of 1000 mg per day.

Cortisol Regulation

Cortisol is a key stress hormone, but chronic high levels can cause health issues like weight gain, high blood pressure, and anxiety. L-Theanine helps regulate cortisol by supporting effective stress management and a balanced physiological response.

l-theanine supplements for anxiety

What is L-Theanine?

L-Theanine (γ-glutamylethylamide) is a unique amino acid that is found in tea leaves such as green tea. Amino acids are the building blocks of proteins; however, despite being an amino acid, L-Theanine is not incorporated into proteins and has been found to work on brain signals instead.

Can L-Theanine help to reduce anxiety?

Yes, studies¹ have shown a reduction in anxiety after supplementing with L-Theanine. L-Theanine applies its effects through its interaction with neural pathways and neurotransmitter systems², potentially helping to promote relaxation and reduce stress without causing drowsiness.

How does L-Theanine make you feel calmer and reduce stress?

L-Theanine works primarily by influencing brain chemistry, making it a powerful natural remedy for anxiety relief. It boosts the production of gamma-aminobutyric acid³ (GABA), a neurotransmitter that calms the brain, reduces neuronal excitability (neuronal responses), and promotes relaxation.

L-Theanine has also been found to increase serotonin and dopamine levels, also known as which are essential for mood regulation and can help alleviate anxiety, depression, and improve overall mood. Dopamine release gives temporary feelings of pleasure and satisfaction, while serotonin provides lasting happiness and well-being.

Additionally, it promotes alpha brain wave activity⁴, linked to a state of relaxed alertness. This combination of effects not only helps reduce anxiety but also enhances focus and mental clarity, allowing individuals to manage stress without feeling drowsy.

L-Theanine’s effects on lowering cortisol levels

Cortisol, popularly known as the ‘stress hormone’, is a steroid hormone produced by our adrenal glands. Cortisol contributes to a range of functions in the body including metabolism, immunity, and helps us respond to stress.

When we feel stressed, the body produces cortisol. It begins in the brain, where the hypothalamus detects stress and releases the hormone corticotropin-releasing hormone (CRH), that then sends a signal to the adrenal glands to release cortisol into the bloodstream.

Cortisol helps us manage stress in several ways. It increases blood sugar levels by promoting gluconeogenesis in the liver, ensuring adequate energy supply. It also aids in the metabolism of fats, proteins, and carbohydrates, helping the body utilise its resources efficiently. Additionally, cortisol has anti-inflammatory effects, reducing inflammation and supporting immune function. These combined actions help the body cope with and respond to stress effectively.

However, chronic high levels of cortisol can cause weight gain, especially around the abdomen, high blood pressure, and type 2 diabetes due to elevated blood sugar. It can also suppress the immune system, increasing the risk of infections. Excessive cortisol can cause muscle weakness, thinning skin, bone loss, and osteoporosis. Mentally, high cortisol is linked to mood swings, anxiety, depression, and cognitive impairments.

L-theanine may help to regulate and reduce excess cortisol producing calming neurotransmitters like serotonin and dopamine, reducing anxiety and enhancing alpha brain waves. This moderation of the stress response may help to maintain normal stress management and a balanced physiological response to stress^7.

Is it better to take GABA or L-Theanine supplements?

In the UK, GABA supplements are banned⁸because of concerns with their efficacy and safety for having a direct effect on the central nervous system.

As an alternative, L-theanine is often chose as a good option because it may naturally promote relaxation and reduces anxiety without these concerns, making it both effective and accessible for stress management.

Other supplements that have similar effects to l-theanine and GABA:

Rhodiola rosea: This adaptogenic herb helps the body adapt to stress, reducing anxiety and fatigue by balancing cortisol levels.
Ashwagandha: Known for its calming properties, Ashwagandha reduces anxiety by lowering cortisol and enhancing GABA activity⁵ in the brain.
Magnesium Glycinate: This form of magnesium supports relaxation by regulating neurotransmitters and promoting a calm mind.

Recommended L-Theanine dosage for Anxiety:

There are no stated guidelines on how much L-theanine you should take. However, studies have administrated between 200 mg to 400 mg of L-Theanine to notice a reduction in the severity of anxiety¹. We do not recommend exceeding a maximum dosage of 600mg per day, as the effects of high doses of L-Theanine need more research.

How long does it take for L-Theanine to work?

The duration is takes to feel the effects of L-Theanine once ingested in not clear. Although, L-Theanine works by crossing the blood-brain barrier can be detected in the brain within 30 minutes to 5 hours⁶after ingestion. L-Theanine can be combined with a range of other supplements like ashwagandha and magnesium glycinate to improve its effects on anxiety.

Side effects

L-Theanine is generally considered safe, but some people may experience side effects as with all supplements, including:

Headache
Dizziness
Gastrointestinal issues
Mild drowsiness

Potential interactions with medications

Although there are no guidelines on mixing medications with L-Theanine, avoid combining it with certain medications unless spoken to you doctor, such as blood pressure medications (Antihypertensive drugs). L-Theanine may lower blood pressure, which could enhance the effects of these medications, causing your blood pressure to go too low.

l-theanine dosage and safety guidelines infographic

Best L-Theanine supplements

Lamberts L-Theanine 200mg Capsules 60

This vegan supplement provides a potent 200mg of L-Theanine per capsule, with just one capsule needed per day. Users often experience a calming response within a few hours of use, making it an excellent choice for managing stress and promoting relaxation efficiently.

Terranova Theanine, Ashwagandha & Rhodiola Complex Capsules 50

If you are looking for an L-Theanine supplement that combines other adaptogens that may reduce anxiety, we recommend Terranova Theanine, Ashwagandha & Rhodiola Complex Capsules. Additionally, these capsules use fresh freeze-drying ⁹, a method proven to retain the plants' potency and biochemical complexity better than other drying methods. This process also enhances solubility, improving absorption and ensuring you receive the full benefits of these powerful natural ingredients.