Anxiety is a common problem among people of all ages and can cause physical, mental, and emotional distress.
Fortunately, there are natural remedies that can help reduce anxiety-related symptoms.
One such remedy is L-theanine, an amino acid found in tea leaves that has a calming effect on the mind and body.
It is available in supplement form, and it's important to understand how much L-theanine should be taken for optimal results.
Changes In Certain Genes Can Increase Your Risk For Anxiety.
What Is L-theanine?
Theanine is a non-protein amino acid or non-essential amino acid.
It exists in two forms: L-theanine and D-theanine. The most common form is L-theanine.
L-theanine is a non-dietary amino acid, as our body cannot produce it.
It is present in tea leaves and mushrooms. It is also available as a dietary supplement.
L-theanine has a therapeutic benefit and is effective in treating anxiety.
It reaches the brain quickly after oral consumption and relieves anxiety.
Theanine is related to glutamate (essential amino acid), which aids in nerve impulse transmission in the brain.
It can sometimes mimic glutamate's effects in the body and works on numerous neurotransmitters simultaneously.
Benefits and Uses Of L-theanine
L-theanine has potential health benefits. They are as follows:
Relieves Stress And Anxiety
L-theanine helps manage mental health conditions like anxiety, stress, etc.
It increases brain levels of serotonin, dopamine, and gamma-amino-butyric acid (GABA).
GABA, an important inhibitory neurotransmitter, controls the anxious state in our mind.
Serotonin and dopamine are neuromodulators that help with neuroprotective effects.
L-theanine is relaxing and not sedating, which aids in quality sleep, relieving insomnia.
According to research, L-theanine decreases anxiety and improves symptoms of schizophrenia disorder.
Manages Blood Pressure
L-theanine reduces blood pressure in people who experience stressful situations.
It promotes relaxation and reduces resting heart rate.
It improves sleep quality in people with attention deficit hyperactivity disorder (ADHD).
Helps In Cancer Treatment
L-theanine's anti-tumor effect augments chemotherapy drugs to fight cancer better.
People who regularly consume tea are observed to have reduced risks of colon, breast, ovary, prostate, and lung cancers.
A study reported that women with ovarian cancer had green tea every day and were reported to live longer than those who didn't.
Improves Concentration
L-theanine helps increase memory and concentration when combined with caffeine.
A study reported that L-theanine and caffeine improved cognitive performance and increased subjective alertness.
The study participants reported better concentration during work after having L-theanine (97 mg) and caffeine (40 mg).
Enhances Immunity
L-theanine plays a vital role in promoting the immune system of our body.
It reduces upper respiratory tract infection (UTI), which weakens your immune system.
Antioxidants in green tea (catechins and theanine) effectively prevent the flu.
Is L-Theanine Good For Anxiety?
L-theanine reduces anxiety symptoms, which include a fast heart rate and excessive IgA secretion in saliva.
The anxiolytic property of L-theanine blocks the anxious response from the brain in stressful situations.
It works through the blood-brain barrier (BBB), which selectively excludes blood-borne substances from entering the brain.
Studies show that small or large-molecule neuro therapies cannot pass through the BBB, causing the common treatments for anxiety to fail.
L-theanine easily crosses the BBB and enters the brain directly since it is an analog of glutamate (hydrolyzed in the intestine and passes the BBB).
After crossing the BBB, L-theanine works in various neurophysiological activities:
- Increasing inhibitory neurotransmitters (reduces anxiety)
- Regulating serotonin, dopamine, and GABA (controls stress responses)
- Quelling excitatory brain chemicals (increases overall mood)
- Protecting cells against stress (neuroprotection)
- Enhancing alpha brain waves (helps to relax)
The anxiety-reducing effects of L-theanine increasing alpha brain waves are captured by EEG (electroencephalogram).
The effect is dose-dependent; the higher the dose, the greater the alpha brain waves.
L-Theanine Dose For Anxiety
The standard dosage of L-theanine for adults is 200-400 mg, taken once or twice daily.
The following list provides some broad recommendations for various daily dosages:
- Typical Dosage of L-theanine: 200–460 mg
- 300-900 mg of L-theanine per day for anxiety
- 300-900 mg of L-theanine for panic attacks
- 600–1,200 mg of L-theanine daily for severe anxiety
- 400–1,000 mg L-theanine per night for insomnia
- 300-900 mg of L-theanine per day for ADD/ADHD
- 300-900 mg of L-theanine for depression
- 300-900 mg of L-theanine for depression caffeine and L-theanine dosage: 2:1 (200mg L-Theanine and 100mg caffeine per dose)
- 100–300 mg of L-theanine daily for children
- 50–200 mg of L-theanine daily for cats
- Dogs can take 50–1,000 mg of L-theanine daily, depending on their size.
L-theanine can be taken with or without food.
After intake, the effects occur between 30 and 60 minutes and last up to 4 hours.
IMPORTANT NOTE: Dosage requirements for each individual can vary depending on various factors. The recommendations provided above are based on literature and may not be suitable for everyone. Please consult a qualified medical practitioner for advice.
What Are The Risks and Side Effects of L-theanine?
L-Theanine is generally well tolerated, and side effects are minimal.
Some of them include
- Nausea
- Stomach upset
- Irritability
Pregnant women and breastfeeding mothers are not advised to take L-theanine.
The polyphenol EGCG in green tea can reduce the efficacy of chemotherapy drugs.
What Is The Best Way To Take L-theanine?
L-theanine is best as an oral supplement available in capsule, tablet, or liquid forms.
Supplementing L-Theanine With Other Nutrients
L-theanine alone is not exactly the best method to reduce anxiety.
Other vitamins, nutrients, and supplements support the L-theanine anxiety treatment.
L-theanine, coupled with other nutrients like magnesium, L-glutamine, and omega-3 fatty acids, provides a holistic treatment for anxiety.
GABA and L-theanine
GABA is a neurotransmitter that aids in mood regulation and anxiety reduction. L-theanine can help elevate GABA levels in the brain, further lowering anxiety.
NAC (N-acetylcysteine) and L-theanine
L-theanine and NAC (N-acetylcysteine) work together to treat anxiety and depression.
L-theanine can enhance the functions of NAC in the brain and alleviate anxiety.
Magnesium and L-theanine
Low magnesium levels lead to insomnia and poor sleep.
Magnesium is a mineral used to treat anxiety and depression.
L-theanine and magnesium promote relaxation and reduce anxiety.
Tyrosine and L-theanine
L-tyrosine is an amino acid that helps improve focus and attention.
L-theanine, when combined with L-tyrosine, the effect is amplified.
Omega-3 fatty acids and L-theanine
Vital nutrients like omega-3 fatty acids may be deficient in people experiencing anxiety.
When omega-3 is combined with L-theanine, it works to enhance mental health by reducing anxiety.
Summary: L-theanine Dose For Anxiety
L-theanine is an amino acid present in tea leaves used for anxiety treatment.
It is helpful in cancer treatment, reducing stress, managing blood pressure, enhancing immunity, and improving concentration.
L-theanine works by increasing inhibitory neurotransmitters and regulating brain chemicals that reduce anxiety.
L-theanine is best as an oral supplement available in capsule, tablet, or liquid forms.
The standard dosage of L-theanine for adults is 200-400 mg, taken once or twice daily.
L-theanine is supplemented with other nutrients like omega-3 fatty acids, L-tyrosine, magnesium, NAC, GABA, etc.
