L-theanine: Relaxation, Alertness, and More
Can both relaxation and mental alertness be achieved with a natural compound? L-theanine may be the answer.
What is L-theanine?
L-theanine is an amino acid that is naturally found in green tea leaves. Its effectiveness has been studied in many conditions including anxiety, ADHD, schizophrenia, and more. L-theanine works by crossing the blood-brain barrier and affects the brain’s neurotransmitters (chemical signalers). Here is what you need to know about this unique compound.
Benefits of L-theanine:
Promote relaxation
The brain produces alpha waves during calm and relaxed states. These brain waves are responsible for enhancing wakeful rest. For example, this is the feeling experienced during meditation. L-theanine appears to trigger the release of alpha waves, which promotes relaxed alertness without sedation. L-theanine is an appealing choice for individuals who are looking to increase their state of relaxation without feeling fatigued.
Boost mental alertness
L-theanine improves mental alertness, attention, and focus. Studies have shown that L-theanine improves attention span and reaction time among subjects with high anxiety. Taken with caffeine, L-theanine further improves cognitive performance.
Improve sleep quality
Since L-theanine increases mental alertness it may surprise you that it can also improve sleep. L-theanine increases the brain’s inhibitory neurotransmitter GABA. GABA calms down the nervous system as it promotes sleep and relaxation. Instead of causing sedation, L-theanine improves sleep quality through its ability to increase relaxation.
Reduce anxiety
High levels of excitatory neurotransmitters can contribute to anxiety and stress. L-theanine reduces anxiety by decreasing the brain’s excitatory neurotransmitters. L-theanine also has positive effects on the physical symptoms associated with anxiety, such as reducing heart rate and blood pressure.
Sources of L-theanine:
Green tea is a good source of L-theanine. Both regular green tea and matcha (finely ground green tea leaves) contain L-theanine. Green tea contains some caffeine, so keep that in mind if you are sensitive to caffeine.
L-theanine is also available as a supplement and is typically well-tolerated at daily doses of 100-400mg. Always consult your health care practitioner before starting any new supplement protocols and to determine the appropriate dosage for you.
