Benefits, Side Effects and Dosage of L-theaninesubmitted on 4 May 2020
L-theanine, also called N6-ethyl-L-glutamine, is an amino acid found in particular plants like green tea, black tea and some fungal species like mushrooms. Discovered in 1949, it provides a unique flavor to tea infusions. When taken, it can affect the levels of some chemicals that are useful to the brain. Some of these chemicals include dopamine, cortisol and serotine. These chemicals influence mood, emotions, and sleep. They also help to deal with stress, making L-theanine of some substantial benefit to humans.
Although it is generally considered safe for use by the FDA in the United States and allowed to be sold as a dietary supplement while other countries like Japan approve its use in food, countries in the European Union feel otherwise. This article explains more about this.
What are its Uses and Benefits?
L-theanine can be used as a food supplement or taken directly orally. It is believed to have health benefits such as relieving anxiety and depression, encouraging sleep, increasing cognitive function, and also reducing psychological stress and menstrual discomfort. It may also be used to treat schizophrenia, improve mental performance and prevent Alzheimer’s disease.
Let’s try to expatiate on some of these.
Mental Alertness and Focus
Taking L-theanine has been found to increase mental focus and help to reduce errors in judgement and performance. Combining it will caffeine even brings better results and increases the ability to multitask when it is needed. Note that taking lower doses might not be effective with this.
Relief from Stress and Anxiety
Generally, taking a cup of tea will put a person at ease but one containing L-theanine will help to deal with high levels of stress and anxiety by reducing it. Research trials show that it enhances increased relaxation and normalize the resting heart rate.
Treatment of Cancers and Tumors
L-theanine contained in Bay Bolete mushrooms has been found to improve the effectiveness of some drugs used in chemotherapy. This has led to beliefs that it could help in improving the effectiveness of chemotherapy during cancer treatment.
Regular intake of tea and food containing it, though it does not prevent cancer as no evidence of that exists, can help to lower its rate of occurrence and improve treatment. Research has shown that people who have cancer and take it usually live longer.
Improved Quality of Sleep
As it helps in relaxing the body, L-theanine is beneficial in improving quality of sleep. A 200mg of the substance reduces resting heart rate and aids better sleep in people with attention deficit hyperactivity disorder (ADHD).
Better Cognitive Performance
Researchers have found out that L-theanine can be of benefit to both an individual’s mental and physical health as it has neuro-protective effects that help improve the functions of the brain.
For more on these benefits, you may check out this article here: https://www.medicalnewstoday.com/articles/324120#benefits.
Are there any Side Effects?
Generally, L-theanine is taken orally and products containing it have been found to be safe for consumption. A lot of people do not experience any side effects from taking it. It is however advised that pregnant women or those breastfeeding should avoid taking it or limit intake. This also applies to children.
If you are on any medication or treatment, it is advisable to talk to your personal physician before you take it to avoid any harmful interaction with the medications.
What is the Right Dosage to Use?
Because L-theanine is not a drug but rather used as a dietary supplement or most of the time taken as tea, there is no officially recognized dosage for it. Asides from its availability in tea and supplements, it is also available in the form of 200mg tablets which can be used as a single dose twice over a period of weeks.
Drinking tea is safe for a lot of people and there have been no reports of side effects or overdose from its usage so far. When taking caffeine containing tea though, following guidelines for consumption is helpful.
Conclusion
Although, there is some evidence of L-theanine having several health benefits, especially helping with mental and physical health, there is not enough researches and studies yet to reach a suitable conclusion.
Many studies available have been on very few people and data from a small subset of people is not enough to be conclusive. Some of these studies have used animals in their research and gotten results but humans may react differently so it may not be fully applicable. So far though, it is generally recognized as safe to use.
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