L-Theanine helps with stress and anxiety

L-theanine is found in green tea leaves, although in small amounts — about 8-30 mg per cup. In clinical trials, much higher doses are usually used — from 200 to 400 mg, in the form of dietary supplements.

After ingestion, L-theanine penetrates the brain fairly quickly and acts on nerve cells there, gently regulating the level of arousal. It affects important substances such as glutamate, dopamine, and serotonin, which are responsible for mood, anxiety levels, and overall emotional stability.

In animals, L-theanine consistently reduced anxious behavior and helped to cope with stress. It also protected nerve cells from overload, restored memory function, and even affected stress hormone levels.

Even a single dose of 200 mg of L-theanine reduces the level of cortisol (the stress hormone), calms the heart rate and reduces psychological stress. In terms of its relaxing effect, it is comparable to mild anxiolytics, but it acts milder and without pronounced drowsiness.

With regular use for several weeks, there is a decrease in anxiety and anxiety, improved sleep (especially when it is difficult to fall asleep), increased cognitive functions (for example, speech becomes more coherent and clear), and improved mood.

L-theanine has shown itself especially well in people with high levels of anxiety and those who experience stress in everyday life.

Scientific evidence confirms that L-theanine is well tolerated. Even when taking up to 900 mg per day, no serious side effects were detected. In rare cases, mild headaches or stomach upset are possible, but their frequency does not exceed that when taking a placebo.

Canada and the USA have recognized L-theanine as a safe supplement: recommended doses are up to 250 mg/day in Canada and up to 1200 mg/day in the USA. And toxic doses, according to animal data, exceed 5,000 mg per kilogram of body weight, which is prohibitively high.

L-Theanine is a mild, natural, and safe remedy that can help manage stress, anxiety, and sleep problems. It is especially effective as an adjunct to other methods such as therapy, meditation, and physical activity. But, as with any supplement, it’s best to consult your doctor, especially if you’re taking medications or undergoing treatment.

There is still a lot of research ahead, but L-theanine is already one of the most studied and promising natural sedatives.