L-theanine is an amino acid found in tea leaves and some types of mushrooms. It’s being studied as a potential natural remedy for anxiety and stress.
Many people are looking for alternatives to prescription anxiety medications.
This article explores the appropriate L-theanine dose for anxiety, including how it works, its potential benefits, and its safety profile. We’ll also discuss the right dosage, possible combinations with other nutrients, and important things to think about before you try it.
What is L-theanine, and how does it work?
L-theanine: An overview
L-theanine is an amino acid that’s not a protein. It’s found in tea leaves, and it has a chemical makeup that’s different from other amino acids.
How it works
L-theanine affects neurotransmitters in the brain, like GABA, serotonin, and dopamine. Studies show that it can help you relax without making you feel sleepy. It’s thought that L-theanine increases alpha waves in the brain. These brain waves are linked to feeling relaxed but still alert.
Some studies also show that L-theanine may lower your levels of cortisol, the stress hormone.
How much L-theanine should you take for anxiety?
Many sources suggest an L-theanine dose of 200-400 mg per day to get some relief from anxiety. However, the studies that look at the effects of L-theanine on anxiety typically use doses between 97 mg and 250 mg.
It’s always a good idea to start with a lower dose, maybe 200 mg, to see how you react. Everyone is different. How much you need depends on things like your weight, your metabolism, and how bad your anxiety symptoms are.
Because it’s so individual, you should really talk with a healthcare professional. They can help you figure out the right dose for you, based on your specific needs and medical history. They can also help you make sure that L-theanine won’t interact with any other medications you’re taking.
Can I boost the effects of L-theanine by taking it with other nutrients?
Sometimes, taking two helpful supplements together can be more effective than taking just one on its own. This is called synergy, and it means the two supplements work together to boost each other’s benefits.
Taking L-theanine all by itself may not be as effective as when you combine it with other nutrients.
Key nutrients that may work well with L-theanine
Here are some of the nutrients you might want to consider combining with L-theanine:
- Magnesium: Magnesium can help you manage anxiety and sleep better, which works well with L-theanine. The recommended daily intake of magnesium is 310-420 mg for adults.
- GABA: GABA is a neurotransmitter that promotes relaxation and lowers anxiety.
- Omega-3 fatty acids: Omega-3 fatty acids can improve your mood.
- L-glutamine, L-tyrosine, and NAC (N-acetylcysteine): There is some research that these amino acids are helpful for mood disorders.
Don’t forget the importance of a holistic approach
Supplements are helpful, but they’re just one part of managing anxiety. You also need to eat a healthy diet, get regular exercise, sleep well, and manage your stress.
Anxiety can be complex, and you may need to make lifestyle changes and undergo comprehensive therapy to feel better.
L-theanine supplement options
If you think L-theanine might be worth a try, here are some things to consider.
Supplement forms
L-theanine supplements come in capsules, tablets, and liquid form. Some people find that liquid supplements are absorbed more quickly, so they may have faster effects.
Quality and manufacturing
Supplements aren’t closely regulated in the United States, so it’s a good idea to look for supplements that have been independently tested to ensure they’re pure and potent. Supplements made in the USA may also be held to higher quality standards.
Reading labels and understanding ingredients
It’s always a good idea to read the supplement label carefully, since the other ingredients in a supplement could affect how well it works for you. If you have any allergies, sensitivities, or health conditions, reading the label can help you avoid unwanted side effects.
Can I just drink green tea?
Green tea naturally contains L-theanine. But the amount of L-theanine in green tea varies widely. One cup could have anywhere from 8 to 30 mg of L-theanine.
So, should you take a supplement, or should you just drink green tea?
Supplements give you a consistent, concentrated dose of L-theanine. Green tea, on the other hand, gives you other beneficial compounds, but it has less L-theanine. To get a therapeutic dose of L-theanine from green tea alone, you’d have to drink a lot of tea.
Is L-theanine safe?
L-theanine is generally considered safe for most people, but it’s still a good idea to talk to your doctor before adding it to your routine, especially if you have any health conditions or take prescription medications.
Side effects from L-theanine are typically mild. You might experience a headache, nausea, or an upset stomach.
Also, the Food and Drug Administration (FDA) doesn’t regulate supplements as strictly as prescription drugs, so it’s important to buy from a reputable brand.
Finally, even though L-theanine may help with anxiety symptoms, it’s not a long-term solution unless you also address the underlying causes of your anxiety.
Closing thoughts
L-theanine could be a natural way to ease anxiety symptoms by helping you relax and influencing neurotransmitters in your brain.
But finding the right dose for you and combining L-theanine with the right nutrients and lifestyle changes is key to seeing results.
It’s important to talk with a healthcare professional about L-theanine before you try it. They can help you determine if it’s right for you and what dose you should take.
Remember, L-theanine is meant to be a supplement to your healthcare plan, not a replacement for professional medical advice or treatment.