By itself, l-theanine is an effective nootropic. But when combined with caffeine, there's a pronounced synergistic effect. This means you experience heightened focus, awareness, and energy, as well as reduced stress and improved mental endurance to even higher levels.
Adding L-theanine to your coffee doesn't have to be difficult and it can be quite beneficial as well. Studies have shown that this amino acid is quite good at reducing anxiety and improving focus, especially when mixed with coffee.
To boost mental focus or energy, try taking L-theanine first thing in the morning, ideally about 30 minutes before breakfast. Conversely, to help support better sleep, a 50-200mg dose of L-theanine 30-60 minutes before bed would be best.
Consumed together, caffeine and theanine exert similar cognitive effects to that of caffeine alone, but exert opposite effects on arousal, in that caffeine accentuates and theanine mitigates physiological and felt stress responses.
The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutr Neurosci.
Mix with cold or hot water for a soothing drink before bed. Amounts of L-theanine of 900 mg daily have been used safely, although most adults consume smaller doses of 200-400 mg daily. Thorne's Theanine provides 200 mg per capsule.
Many holistic health care professionals suggest starting with a daily dose of 100 milligrams of l-theanine, increasing to a maximum of 400mg per day, for the treatment of stress or anxiety. Effects are usually noticeable within 30 minutes, and can last as long as eight to ten hours.
→ In conclusion, combining magnesium l-threonate and l-theanine is an effective way to reap the benefits of both supplements. Magnesium l-threonate helps with better brain function, while l-theanine helps reduce stress and anxiety. Together, they can help improve overall well-being.
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.
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.
We found that Mg-T compounds are more prominent in terms of increasing the level of GABA receptors, thereby promoting sleep, compared to L-theanine.
There is a light at the end of the tunnel: early studies show Vitamin D3 boosts brain chemicals needed for positive mood. * Combined with L-theanine, and you have the perfect cocktail of ingredients your mind needs to be healthy and happier.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
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. Research suggests that L-theanine can help reduce anxiety in people with schizophrenia and schizoaffective disorder.
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.
To the best of our knowledge, tea is the only main dietary source of L-theanine.
With that in mind, L-theanine seems to be particularly beneficial for combatting stress-related sleep issues. Melatonin, on the other hand, just flat out encourages sleep. This is what makes melatonin a generally more effective sleep supporter than L-theanine, or any other natural sleep aid.
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.
Possible Drawbacks of L-Theanine for Anxiety
Can Decrease Serotonin Levels While L-theanine also has the potential to increase serotonin levels in the brain, it has occasionally been shown to decrease them as well.
Is L-theanine safe for long-term use? Yes. L-theanine is a safe and natural amino acid that can be taken long-term without any adverse effects.
Yes, L-theanine can be taken either with meals or on an empty stomach. If you haven't recently eaten when taking L-theanine, you may feel the effects a bit more quickly and intensely (similar to drinking caffeine with a meal versus on its own/on an empty stomach).
If you take capsules, it's a good idea to take your morning l-theanine about 30 minutes before you start sipping your coffee. You can take this combination of l-theanine on an empty stomach without any food to aid absorption.