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.
Regular/modest intake of L-Theanine through supplements or Green/Black tea on the long term (up to 78 weeks) is safe and no side effects were reported.
Most people can safely take up to 200 milligrams daily (usually split into two to three doses), although higher doses around 400 milligrams have also been used safely. L-theanine can interact with certain medications, including those taken to control high blood pressure (called antihypertensive drugs) and stimulants.
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.
The most common side effects of L-theanine dosage include headaches, nausea, and irritability. However, the nausea appears to be mostly linked with L-theanine being administered through green tea rather than dietary supplements.
L-theanine inhibits the expression inflammatory factors in the liver tissue. (A) Immunoblot showing expression levels of iNOS, IL-1β and IL-6 in the indicated groups.
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.
The amino acid L-theanine is an effective treatment of moderate and severe anxiety and does not cause drowsiness.
L-theanine Dosage and Use
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.
L-theanine may offer a natural way to treat ADHD. L-theanine can help improve attention and focus and has a calming effect on the mind. It is also relatively safe, with few side effects. If you are considering taking L-theanine for ADHD, it is important to talk to your doctor first.
L-theanine and ashwagandha are quite complimentary in terms of their benefits, but the mechanisms of action are quite different. Ashwagandha works more on a hormonal level, especially with cortisol. L-theanine works more on the neurotransmitters.
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.
Moreover, L-theanine is also a bioactive compound with plenty of health benefits, including antioxidant, anti-inflammatory, neuroprotective, anticancer, metabolic regulatory, cardiovascular protective, liver and kidney protective, immune regulatory, and anti-obesity effects.
→ 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.
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.
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.
When it comes to L-theanine and GABA, L-theanine wins the battle to cross the blood brain barrier. Once consumed, it can easily cross the blood brain barrier and its effects on the brain are noted within 30 minutes [7]. L-theanine helps to promote relaxation without making you drowsy.
Unlike prescription benzodiazepine medications, l-theanine is not habit-forming as it does not lead to tolerance and dependence when used over long periods of time.
To the best of our knowledge, tea is the only main dietary source of L-theanine.
L-theanine and brain fog
Since L-theanine may help support healthy stress levels, it can be beneficial in curbing this common culprit of brain fog. One study found L-theanine may positively influence attention and reaction time response and L-theanine may promote neurogenic health.
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.
L-theanine also increases GABA, serotonin, and dopamine levels, which all help to promote relaxation. Magnesium, on the other hand, is a nutrient regulates muscles and nerves, blood sugar levels, and blood pressure, according to the National Institutes of Health Office of Dietary Supplements.
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.