How Much L-theanine to Take for Anxiety? Although it can vary from person to person, most research supports using 200mg as a safe and effective L-theanine dosage for anxiety. However, some may experience the benefits at doses as low as 50mg.
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.
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.
Recommended L-Theanine Doses
50 to 200 mg/ day for cardiovascular benefits. 250 to 400mg/ day for general psychopathology and sleep disorders.
L-theanine is an amino acid found primarily in green and black tea and some mushrooms. It's also available in pill or tablet form. It's said to help ease anxiety, stress, and reduce insomnia.
Although there are no reported side effects from taking L-theanine, consuming large amounts of green tea can cause nausea, irritability, and GI upset because of the caffeine content.
You can take L-Theanine multiple times daily, including in the morning before work and at night before bed. Taking a daytime dose of L-Theanine may help you focus and maintain mental clarity as you go about your daily tasks. A nighttime dose, on the other hand, can help you wind down before getting ready for bed.
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.
While L-theanine is often used to alleviate anxiety, it can increase feelings of anxiety in some people. This is extremely rare but is most likely caused by the changes the L-theanine has on how the brain deals with serotonin and GABA.
Promotes a calming & mood-enhancing effect
Life Extension's L-Theanine supplement contains an amino acid derived from tea. L-Theanine has been shown in several studies to support a healthy stress response and promote a calm, relaxed state of mind.
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.
There have been no reported adverse effects linked to L-theanine. Indeed, adults generally tolerate L-theanine well. If you're considering adding L-theanine to your daily wellness practice, a dose of 100-400 mg is recommended, beginning with the smallest dose and gradually increasing until you feel the effects.
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 not a medication, so there are no official guidelines regarding how much a person should take. However, the supplement is unlikely to cause an overdose.
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.
L-theanine acts within 30-60 minutes, while Ashwagandha takes time (up to a week) to feel the benefits. This creates a bridge effect where daily doses of L-theanine bridge the longer-term benefits of Ashwagandha.
Earlier reports showed the dose dependent features of l-theanine on the brain activity can be prolonged and could typically last 8–10 h. However, the original claims relating to the calming effect of l-theanine show it is usually noted within 40–60 min after l-theanine ingestion at a dose of 50–200 mg.
Context: γ-Aminobutyric acid (GABA) is the main inhibitory neurotransmitter and it is well established that activation of GABAA receptors favours sleep. l-Theanine, a naturally occurring amino acid first discovered in green tea, is a well-known anti-anxiety supplement with proven relaxation benefits.
Pregnancy and breast-feeding:There is not enough reliable information about the safety of using theanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use. Children: Theanine is POSSIBLY SAFE for children. Doses of 200 mg of theanine have been safely used twice daily for up to 6 weeks.
In fact, explains Kramer, just one 200 to 400mg capsule can ease stress, lower your cortisol levels, and get you to a state of zen in 20 minutes. And, if you want, you can safely consume L-theanine every day.
The answer is yes! Because of its natural calming effects, L-Theanine can have a significant impact on your ability to fall asleep quickly and sleep deeply*. The amino acid can be especially helpful when combined with GABA and other natural calming supplements.
“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.”
Sleep disorders: Adjunctive use of L-theanine 250 mg/day or 450 mg/day (225 mg twice daily) for 8 weeks (ie, in addition to current antipsychotic medication) has been studied for improvement of some sleep measures in patients with major depressive disorder, schizophrenia, or GAD.
L-theanine is a naturally occurring, non-protein amino acid found in tea that promotes relaxation by reducing stress and anxiety levels. Although L-theanine is not a sedative and does not cause drowsiness, it may help improve sleep quality by promoting a more relaxed state.
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.