Your morning matcha tea could be doing much more than providing a caffeine boost; in fact, most teas contain the amino acid L-theanine, known for its beneficial brain-altering effects.

L-theanine is found mainly in tea and certain mushrooms and it can also be taken in tablet form.

Tea is widely considered to promote feelings of calming and soothing and this is attributed to the non-protein amino acid L-theanine.

In Chinese philosophy, tea drinking is often seen as a path to spiritual harmony. Even Buddhist monks have historically drunk tea as part of their meditation practice, believing that tea can help quiet the mind and improve mental clarity.

The following article will explore L-theanine’s benefits and other useful information regarding it’s make-up and consumption.

Table of Contents

Summary

L-Theanine is a unique amino acid found in tea leaves, bay leaves and some mushrooms.
It constitutes about 1–2% of the dry weight of green tea leaves.
It’s known ot help improve relaxation, focus and sleep.
Some evidence suggests that it can change taste perception.

Brain function

Amino acids help break down food, grow and repair body tissue, make hormones, and brain chemicals (neurotransmitters).

L-theanine has been shown to effectively cross the blood-brain barrier within 30 minutes to 5 hours post-consumption, influencing mental well-being and neurotransmitter regulation. This highlights the importance of L-theanine in promoting cognitive health.

L-theanine demonstrates beneficial effects on brain health by influencing neurotransmitters, such as decreasing glutamate release, boosting the inhibitory neurotransmitter GABA, and promoting the release of glycine and dopamine.

GABA is a excitatory neurotransmitter and glutamate an inhibitory. Abnormalities of glutamate and GABA are often found in the brain of individuals with mood disorders like anxiety and depression.

Increased focus

When combined with caffeine, L-theanine might enhance concentration and attention. A small study revealed that a mix of 97 milligrams of L-theanine and 40 milligrams of caffeine improved focus in a group of young adults facing challenging tasks. For reference, a standard cup of coffee has about 95 milligrams of caffeine.

Additionally, participants in the study reported feeling more awake and less fatigued overall.

Improved sleep

The soothing effects of L-theanine enhance sleep quality by alleviating anxiety and fostering a serene mindset.

Recommended daily allowance

L-theanine is generally considered safe, with a recommended daily dose of 200-500 mg for healthy adults.

A 250ml cup of green tea prepared under the usual brewing conditions provides approximately 8-30mg of L-theanine.

Pros and Cons

Pros:

Natural and Non-Addictive: a natural amino acid with a low risk of addiction or dependence.
Promotes Relaxation: May help promote relaxation and calmness, reducing stress and anxiety.
Improves Focus: May help improve focus, attention, and concentration.

Cons:

Variable Absorption: Absorption can vary depending on individual factors, such as stomach acid and other nutrients.
Potential Side Effects: High doses of L-Theanine may cause side effects such as headaches, dizziness, or stomach upset.
Interactions with Medications: May interact with certain medications, such as sedatives, antidepressants, or blood thinners.

Conclusion

L-Theanine is a unique amino acid with many potential benefits, from promoting relaxation and calmness to improving focus and cognitive function. Its ability to regulate GABA and dopamine levels, increase alpha brain wave activity, and provide a calming and relaxing effect makes L-Theanine a valuable supplement for individuals seeking to manage stress and promote overall well-being.

While L-Theanine is generally considered safe, it’s essential to consult with a healthcare professional before supplementing with L-Theanine, especially if you’re taking medications or have underlying health conditions. Incorporating L-Theanine into your daily routine, you may experience improved relaxation, focus, and overall well-being.