Laura Lewis, MS
L-Theanine, an amino acid from green tea, offers a range of benefits to support mood, brain health, sleep quality, and overall mental well-being.* In this article, we will delve into the science-backed advantages of L-Theanine and how it can support your health journey.* And if you just call it theanine, we know what you’re talking about.
Mood*
One of the most notable benefits of L-Theanine is its ability to promote relaxation without causing drowsiness.* [1] This unique amino acid can cross the blood-brain barrier and influence brain function.* [1] It does this, in part, by supporting the production of GABA, serotonin, and dopamine.* [1] These neurotransmitters are implicated in mood regulation, and their balanced levels can lead to feelings of happiness and contentment.*
L-Theanine has also been shown to reduce feelings of stress by modulating alpha brain waves.* [2] Alpha brain waves are associated with a state of relaxed alertness. [2] This makes it an excellent supplement for those looking to manage stress levels and maintain focus for day-to-day routines.*
Brain Health and Cognitive Function*
L-Theanine’s benefits extend beyond mood to support overall brain health and cognitive function.* By increasing the levels of certain brain chemicals such as GABA, serotonin, and dopamine, L-Theanine can support cognitive functions including focus, working memory, and learning.* [3]
Research suggests that L-Theanine may improve focus and reaction times.* [4] This makes it a valuable supplement for individuals seeking support for productivity and mental clarity.* [3-4]
Sleep Quality*
Sleep is a cornerstone of good health, and L-Theanine can play a significant role in sleep quality.* [5] Unlike many sleep aids that can leave you feeling groggy, L-Theanine promotes relaxation and helps you fall asleep more easily while maintaining a state of calm alertness.* [5] That is thanks to its effects on alpha brain wave activity.*
Support for Mental Wellness*
Mental and emotional health are integral parts of overall wellness, and L-Theanine offers several benefits in this area*. Its calming effects can help soothe occasional anxiety and support mood for mental health and emotional resilience.* [1] L-Theanine is well tolerated with minimal interactions.* [6]
Final Thoughts
L-Theanine is a powerful mental and emotional health supplement that offers a range of benefits for mood, brain health, sleep quality, and mental well-being.* The recommended dose ranges from 50 mg to 400 mg daily.*
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
Laura Lewis is a clinical researcher and science communicator with a Master of Science degree and a background in nutrition science and integrative health. She brings a decade of experience translating complex clinical data into accessible insights for healthcare practitioners and patients alike.
Laura has contributed to educational programming and strategic content development across the integrative and functional medicine space. Her strengths lie in evidence synthesis, practitioner engagement, and crafting communications that bridge the gap between scientific rigor and real-world application. At ARG, Laura supports clinical content development and educational initiatives that elevate practitioner confidence and product credibility.
1. Wang L, et al. Food Sci Human Well. 2022;11(3):467-475.
2. Srimanothip A, Sittiprapaporn P. Asian J Med Sci. 2020;11(1):33-36.
3. Wang Q, et al. J Food Bioactives. Published online March 1, 2021:32-39.
4. Dassanayake TL, et al. Nutr Neurosci. 2022;26(11):1138-1146.
5. Rao TP, et al. J Amer Coll Nutr. 2015;34(5):436-447.
6. Shamabadi A, et al. J Affect Dis. 2023;333:38-43.