Anxiety, Insomnia, Excessive Stress: Are any of these a part of your life? The truth is, many of us experience these symptoms on a continual basis – some of us on a daily basis.
L-theanine is an amino acid found in both green and black teas and in some mushrooms. It has been proven to support the nervous system and to decrease stress, anxiety and insomnia in many individuals. [1,2,3] One of the ways L-theanine accomplishes this is by lowering excess cortisol* levels in the body. In recent years, it has become increasingly popular as a nutritional supplement due to its many health benefits.
Research suggests that L-theanine health benefits include:
● Helps decrease anxiety
● Helps calm the body without inducing daytime drowsiness
● Helps decrease acute stress
● Assists in a more restful night’s sleep
● Helps reduce mental fatigue
● May assist in lowering blood pressure [4]
L-theanine has most often been used by adults in doses of 200-400 mg per day, however, larger doses are sometimes indicated. No maximum dosage has been established in the literature.
I generally recommend taking one 200mg capsule 2 times per day: mornings and evenings.
You can also take an additional capsule around noon time if you experience increased stress and anxiety in the middle of the day. If you are using l-theanine to aid you in winding down at night, I recommend you take a capsule between 30 minutes and an hour before your bedtime.
The supplement brand of L-theanine I like best is Pure Encapsulations.
*Cortisol is a steroid hormone secreted by your adrenal glands. Cortisol is considered to be the primary stress hormone.
By Dr. Anthony Salzarulo, DC, PT
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1. Shinsuke H, et al (2019) Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.Nutrients11(10):2362
2. Kenta K, et al (2007) L-Theanine reduces psychological and physiological stress responses. Biological Psychology 74(1):39-45
3. Williams J, et al (2020) The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: A Systematic Review. Plant Foods Human Nutrition 75(1):12-23.
4. Yoto A, et al (2012) Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. Physio Anthropol 29;31(1):28.