L-theanine is a fast-acting amino acid. You should feel the effects within 30 minutes to 1 hour after taking it. The effects of L-theanine can last up to 8 hours.
A calming effect is usually noted within 30 to 40 minutes after L-theanine is taken at a dose of 50 to 200mg, and typically lasts 8 to 10 hours. Moderate anxiety symptoms often improve with a regimen of 200mg once or twice daily.
L Theanine absorbs quickly via the small intestine and is fast acting. It takes less than 50 minutes for blood levels of L Theanine to reach their peak after ingestion. It is able to cross the blood brain barrier and affect the inside of the brain directly.
So, should you take L-theanine in the morning or at night? If you're looking to get a good night's sleep, take L-theanine at night. For example, if you need help getting to sleep, you won't want to drink caffeinated tea at night, so you should opt for caffeine-free or herbal tea before bed.
L-theanine is one of my most common treatments for anxiousness and may help any of the three sub-types. It's usually taken in doses from 50-100 mg once or twice daily. In more severe cases, it may be taken 3 or 4 times per day. It is not habit forming like many anti-anxiety medications.
L-theanine, on the other hand, promotes relaxation and stress reduction without sedating. L-theanine can help foster a state of calm, attentive wakefulness. L-theanine has positive effects on both the mental and physical symptoms of stress, including lowering heart rate and blood pressure.
When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.
We recommend using l-theanine primarily for sleep., This is because it has powerful properties that can help you have a restful night including: Improved relaxation within 30-60 minutes.
“A combination of magnesium with L-Theanine (an amino acid) will ease the tension in the physical body and settle anxiety as L-Theanine supports the production of calming neurotransmitters. Take this combination now twice daily rather than waiting until you feel tense or anxious.”
L-theanine, caffeine and their combination seem to improve sustained attention and overall cognitive performance in children with ADHD, possibly via decreasing mind wandering during exertion of attention.
Researchers in one study found that doses of 250 mg and 400 mg of L-theanine greatly improved sleep in animals and humans (16). Also, 200 mg of L-theanine was shown to help reduce resting heart rate, pointing to its ability to promote relaxation (16).
Recommended L-Theanine Doses
50 to 200 mg/ day for cardiovascular benefits. 250 to 400mg/ day for general psychopathology and sleep disorders.
Most people find that L-theanine works best when taken in doses of 200-400 mg per day. (3) Larger doses may be more effective but can also cause side effects. It's important to consult with a healthcare professional before starting L-theanine, especially if you take medication or have a pre-existing medical condition.
L-theanine has been historically reported as a relaxing agent, prompting scientific research on its pharmacology. Animal neurochemistry studies suggest that L-theanine increases brain serotonin, dopamine, GABA levels and has micromolar affinities for AMPA, Kainate and NMDA receptors.
If you're someone who wants a natural remedy to help cope with everyday stress, L-theanine might be a good place to start. Similarly, if you want to increase your concentration, or ability to think, or you want to increase your energy while also increasing relaxation, give it a shot.
Another common reason why L-theanine might increase anxiety in certain people is if they consume it alongside excessive caffeine, especially if you are sensitive to caffeine. Lastly, L-theanine may interact with certain medications—especially stimulant drugs or those for high blood pressure.
l-theanine (γ-glutamylethylamide), an amino acid in green tea, has been shown to affect brain functions by relieving stress disorders, improving mood, and maintaining normal sleep.
Substances that cause the release of high levels dopamine can be addictive, resulting in a compulsion to seek the perceived feeling of “reward.” However, L-theanine produces low enough levels of dopamine that has not been shown to produce “seeking” or addicted behavior in lab tests on rats or in the (more limited) ...
L-theanine may reduce brain fog symptoms such as memory problems and delayed reaction time when taken as a supplement. It may also help reduce stress and improve sleep, which may relieve brain fog symptoms.
The most common side effects of L-theanine dosage include headaches, nausea, and irritability. However, the nausea appears to be mostly linked with L-theanine being administered through green tea rather than dietary supplements.
Published data suggests that L-theanine administered at daily doses ranging from 200 to 400 mg for up to 8 weeks are safe and induce anxiolytic and anti-stress effects in acute and chronic conditions.
If you're using L-Theanine to help you wind down at night, it's best to take the supplement between 30 minutes and an hour before your bedtime. This gives the compound time to calm and ease your mind before you start trying to fall asleep.
Abstract. L-theanine, originally found in green tea, elicits various physiological effects, such as promoting relaxation, improving concentration and learning ability, and providing antianxiety-like and antidepressant-like properties.
The Best Time of Day to Take L-Theanine
If you're using l-theanine to boost cognitive function during the day, it's best to take l-theanine about 30 minutes (in capsule or pill form) before your morning coffee. You can also add it as a powder to your cup of coffee.