L-Theanine
An amino acid called L-theanine can be found in green tea leaves. It is additionally offered as a dietary supplement.L-theanine can reduce anxiety and has a calming effect. It has also been demonstrated to enhance sleep quality. According to some studies, L-theanine may improve cognitive performance. L-theanine is generally well-tolerated and secure. Distress in the digestive system is the most frequent side effect.
How does L-theanine work?
To exert its effects, L-theanine penetrates the blood-brain barrier and raises levels of some neurotransmitters, such as dopamine and serotonin. These neurotransmitters are linked to relaxation and serenity.
What are the benefits of L-theanine?
L-theanine can reduce anxiety and has a calming effect. It has also been demonstrated to enhance sleep quality. According to some studies, L-theanine may improve cognitive performance.
What are the side effects of L-theanine?
L-theanine is generally well-tolerated and secure. Distress in the digestive system is the most frequent side effect.
Is L-theanine safe?
L-theanine is regarded as safe for the majority of people, yes. But for some people, it might result in gastrointestinal distress. Consult your doctor before taking L-theanine if you have any questions.
Research on L-theanine
The effects of L-theanine on anxiety, sleep, and cognitive performance have been researched.
Anxiety
According to some studies, L-theanine may lessen anxiety. According to one study, L-theanine is just as effective at easing anxiety symptoms as the drug Xanax, alprazolam. L-theanine may help lower stress during periods of high stress, according to a different study.
Sleep
Additionally demonstrated to enhance sleep quality is L-theanine. According to one study, L-theanine helps people with insomnia have better quality sleep. According to a different study, L-theanine lengthens the time spent in deep sleep.
Cognitive process
According to some studies, L-theanine may improve cognitive performance.According to one study, L-theanine helped healthy adults perform tasks more accurately and successfully while switching their attention between tasks.According to a different study, L-theanine helps young adults' working memory and reaction times.
Pharmacokinetics
The digestive tract quickly absorbs L-theanine, which has a 3–8 hour half-life.
Overdosages
The digestive tract quickly absorbs L-theanine, which has a 3–8 hour half-life.
Pregnancy and breastfeeding
The safety of L-theanine during pregnancy or breast-feeding is unknown. Before taking L-theanine, discuss with your doctor whether you are pregnant or nursing.
Interactions
The following medicines may interact with l-theanine:
L-theanine might mitigate the effects of stimulants. If you combine L-theanine with stimulants, be sure to keep an eye on your blood pressure and heart rate.
L-theanine may lower blood pressure when taken with blood pressure medications. Keep a close eye on your blood pressure if you combine L-theanine with blood pressure medications.
L-theanine has the potential to enhance the effects of antidepressants. If you combine L-theanine with an antidepressant, be sure to keep a close eye on your anxiety and mood.
Alternatives to L-theanine
There are many other options available if L-theanine is not what you are looking for. Additional supplements that have been demonstrated to reduce anxiety include:
magnesium
fatty acids omega-3
probiotics
B6 vitamin
passionflower
rosemary root
chamomile
Before taking any supplements, consult your doctor because they might interact with the drugs you already take.
Are probiotics more effective L-theanine?
Probiotics and L-theanine do not directly compare, but both have been shown to lessen anxiety. While L-theanine has been shown to enhance mental performance, probiotics may also help to improve gut health. Consult your doctor about the best supplement for you.
Mechanism of action
It is thought that L-theanine works by inhibiting the release of excitatory neurotransmitters in the brain. Excitatory neurotransmitters are associated with arousal and stress. Inhibition of these neurotransmitters may lead to a state of relaxation and well-being.