L Theanine Benefits Cognition and Sleep
L Theanine is an amino acid found naturally in the tea plant, also known as camellia sinensis. People commonly use the tea plant to make both green and black tea. The amino acid gives tea a brothy taste quality, called “umami.”
The content of tea varies quite a bit. But, on average, green tea contains 13 mg of Theanine per 2 g of tea. And it has a ratio of about 3.5 mg of Theanine to 1 mg of Caffeine.
The human body absorbs Theanine pills about as well as tea. But it would take a lot of tea to get the amount shown to be beneficial in research. And there are no other common dietary sources.
In clinical studies, Theanine dosage is usually between 200 and 400 mg per day. 200 mg is the equivalent of about 8 cups of black tea or about 25 cups of green tea. And, of course, 400 mg is twice that amount.
The aging brain tends to accumulate damage and become less proficient. Research suggests that L Theanine may be able to help the brain age better. Theanine’s mechanism of action has at least two parts.
First, it protects neurons from too much stimulation. Because it’s similar in structure to glutamate, it can bind to glutamate receptors and block glutamate. This protects neuron cells from the damaging effects of excess glutamate stimulation. Some scientists suspect that too much stimulation may contribute to brain diseases like Alzheimer’s and Parkinson’s.
Second, Theanine appears to increase levels of gamma aminobutyric acid (GABA), dopamine, and serotonin in some parts of the brain. It reaches a peak blood level about 50 minutes after ingestion. And it has been shown to cross the blood brain barrier about 30 minutes to 5 hours after ingestion.
Theanine for Sleep
Sleep is one of the most important lifestyle factors that influence brain health. And quantity is not all that matters. Quality matters too.
L Theanine has been shown to improve sleep quality. It is not a sedative. But it can improve the quality of sleep by reducing anxiety and promoting relaxation as needed to initiate high quality sleep.
One study found that 200 mg before bed improved sleep quality and daytime use did not cause drowsiness. Another study found that Theanine twice daily (200 mg in the morning and evening) improved sleep efficiency.
Nootropics are substances that support healthy function of the brain and enhance its cognitive abilities. They include various drugs and supplements.
L Theanine nootropics, in particular, have been shown to have a dependable influence on mental function. As mentioned previously, when supplementing with Theanine, GABA and other neurotransmitters increase in various parts of the brain. These neurotransmitters affect mood and memory.
You may further increase its cognitive benefits by pairing it with other nootropics. For example, people sometimes use it with herbs such as Bacopa Monnieri, Rhodiola Rosea, Panax Ginseng, and Ginkgo Biloba. It also goes well with Acetyl L Carnitine, Alpha GPC, and R Alpha Lipoic Acid. And it is particularly effective in combination with Caffeine.
Theanine with Caffeine
L Theanine and Caffeine are both present in the tea plant. And scientists have researched supplements that combine both. In their studies, the dose of Theanine is usually greater than the dose of Caffeine. The ratio is usually 2 to 1.
Research shows that Caffeine L Theanine capsules can have synergistic effects. The two substances stimulate different pathways in the brain. Together, they are able to decrease reaction time and reduce mind wandering better than either substance alone. The combination may also help focus attention, improve alertness, and improve working memory.
Even at doses below 100 mg, Theanine interacts with Caffeine by reducing the jitteriness and elevated blood pressure associated with Caffeine. The combination works together to improve mental performance and reduce unwanted side effects.
Summary of Theanine Benefits
L Theanine is a versatile nootropic with rare adverse effects at normal doses. Although Theanine reviews typically focus on one or the other, the substance has benefits both on its own and with Caffeine.
Alone, Theanine effects may include reduced stress response and improved quality of sleep. You might consider using it in combination with other sleep aids, such as Melatonin or Magnesium Glycinate.
When taken with Caffeine, Theanine may decrease some of the common side effects of Caffeine. And the two may work together to enhance cognitive performance. If you drink coffee, you might consider adding some of this amino acid for a whole new experience.
Thrivous provides clinical doses of L Theanine in Serenity Nightly Nootropic and Surge Acute Nootropic. Serenity pairs Theanine with Melatonin and Magnesium Glycinate to enhance relaxation, sleep, and next-day focus. Surge pairs Theanine with Caffeine and Ginseng to enhance productivity, energy, and focus.
Both Serenity and Surge include 200 mg of Theanine per serving. And Surge includes 100 mg of Caffeine per serving. These doses reflect the quantities and ratios that scientists have used in clinical studies. This maximizes the potential for cognitive benefits.
Thrivous formulated Serenity for nightly use over extended periods of time. Long term studies of its ingredients have not observed any decrease in efficacy, or any promotion of dependency. In Melatonin studies, for example, dosages have ranged up to 15 mg daily for up to 5 years while remaining safe and effective.
Surge, on the other hand, is for occasional use when you need extra energy and focus. Studies show that Caffeine may become less effective within only a week or two of daily supplementation. So we recommend that you take regular breaks from it.
Thrivous bases all of its nootropic supplements on the best available science. Each nutrient and each dose is backed by multiple human studies. And we publish a summary of relevant clinical studies on each product webpage.
Each Thrivous supplement also passes through rigorous quality control. We test each nutrient multiple times to verify its identity, potency, and safety from microbes and heavy metals. And we publish all of the test results on each product webpage.
On top of advanced science and rigorous quality, Thrivous sets our supplement prices to provide exceptional value. As measured by a ratio of evidence and dose over price, they’re the best on the market. And they come with a generous 100-day money back guarantee. Order Serenity and Surge today!
I've been reading about the history of genetic research in The Gene by Siddhartha Mukherjee. It introduced me to the idea ... Read the article →
What if you could cure cancer by re-engineering patients’ cells to better target and destroy their own tumors? “With the ... Read the article →