Overall, research suggests that L-theanine promotes relaxation, which might help people fall asleep faster and sleep better.
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.
Magnesium is one of the most effective (and natural) supplements you can take for sleep. You can read our full guide to magnesium and sleep here, but it promotes deep sleep and full body recovery. When you combine l-theanine and magnesium - you get the best of both worlds.
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.
When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.
Speaking of nausea, nausea and vomiting may also be present when first starting on L-Theanine. This can be normal, and will go away once your body adjusts. This may go hand in hand with some of the reported metabolism and weight loss side effects of the supplement.
Pregnancy and breast-feeding:There is not enough reliable information about the safety of using theanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use. Children: Theanine is POSSIBLY SAFE for children. Doses of 200 mg of theanine have been safely used twice daily for up to 6 weeks.
→ 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.
Luckily, l-theanine has been shown to have basically zero levels of toxicity, dependency, or tolerance, meaning you could theoretically take large doses every day without negative side effects. Personally, I enjoy l-theanine as a sleeping aid in higher doses (500 mg and higher).
The primary outcome measure, subjective stress response to a multitasking cognitive stressor, was significantly reduced one hour after administration of the l-theanine drink when compared to placebo. The salivary cortisol response to the stressor was reduced three hours post-dose following active treatment.
2. Stays in system approx. 8 hours with maximum concentration within 1 hour. Increased heart rate, constricts blood to brain, diuretic, tremors, headache, anxiety.
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 combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness.
The amino acid L-theanine is an effective treatment of moderate and severe anxiety and does not cause drowsiness.
After being absorbed into the body, L-theanine can penetrate the blood-brain barrier and regulate the secretion of neurotransmitters of central nervous system cells [13] and levels of hormones such as corticosterone (CORT) and adrenaline (EPI) in the serum.
Take deep breaths. Several studies reveal the benefits of deep-breathing exercises for at least five minutes, three to five times a day. Research shows that it helps to lower cortisol levels, ease anxiety and depression, and improve memory. To get started, try using a deep-breathing app like Insight Timer or Calm.
Nathan et al. (2006) also reported that l-theanine intake increases serotonin, dopamine and GABA levels in the brain.
I personally like to take weekends off with L-theanine, gaba and Lions Mane. Many nootropic masters recommend 3-4 weeks on then one week off ratio or even 4 months on and 1 month off ratio. It is all very individual. It is no different to exercise - you need to build in a complete recovery phase.
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.
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.
It reduces stress and anxiety that can impair your immune system. This amino acid also affects the release of natural brain chemicals like dopamine and serotonin, which enhance mood and improve cognitive functions. L-theanine is safe. There are no known adverse reactions or drug interactions reported with L-theanine.