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.
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.
Is it better to take L-theanine in the morning or at night? Since L-theanine can help improve sleep quality, taking it at night is recommended. However, since tea can contain caffeine, it's recommended that you opt for a caffeine-free or herbal option before bed.
Dosing. L-theanine is naturally found in tea and some mushrooms. As medicine, L-theanine has most often been used by adults in doses of 200-400 mg by mouth daily for 4-8 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition.
L-theanine is not a medication, so there are no official guidelines regarding how much a person should take. However, the supplement is unlikely to cause an overdose.
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.
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.
Several small studies have shown that L-theanine decreases stress scores in subjects taking it versus those taking a placebo. Further large, well-designed studies need to be done to confirm the findings. L-theanine is generally considered safe to take and is classified as a dietary supplement in the U.S.
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.
The Best Time of Day to Take L-Theanine
However, 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.
Conclusion: Our study suggests that chronic (8-week) l-theanine administration is safe and has multiple beneficial effects on depressive symptoms, anxiety, sleep disturbance and cognitive impairments in patients with MDD.
We found that Mg-T compounds are more prominent in terms of increasing the level of GABA receptors, thereby promoting sleep, compared to L-theanine.
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.
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.
Adding L-theanine to your coffee doesn't have to be difficult and it can be quite beneficial as well. Studies have shown that this amino acid is quite good at reducing anxiety and improving focus, especially when mixed with coffee.
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.
Many holistic health care professionals suggest starting with a daily dose of 100 milligrams of l-theanine, increasing to a maximum of 400mg per day, for the treatment of stress or anxiety. Effects are usually noticeable within 30 minutes, and can last as long as eight to ten hours.
A calming effect is usually noted within 30 to 40 minutes after L-theanine is taken at a dose of 50 to 200mg, and typically lasts 8 to 10 hours. Moderate anxiety symptoms often improve with a regimen of 200mg once or twice daily.
L-theanine and magnesium are most likely safe when taken by month at the recommended dosages for 8 to 12 weeks. They are considered safe both together and individually.
Nature Made Softgels. It's actually somewhat difficult to find a supplement that only contains L-Theanine and Melatonin but Nature Made Softgels fits the bill. Containing 200 mg of L-Theanine and 3 mg of Melatonin, it's an excellent combination to test out as a sleep aid.
Vitamin D3
Studies show that D3, “the sunshine vitamin”, can improve mood. Combined with L-theanine, you have the perfect duo to be healthy & happier. These nutrients work together harmoniously to improve positivity, help you sleep better & reduce stress.
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.
So, should you take L-theanine in the morning or at night? If you're looking to get a good night's sleep, take L-theanine at night. For example, if you need help getting to sleep, you won't want to drink caffeinated tea at night, so you should opt for caffeine-free or herbal tea before bed.
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.