Do you often feel stressed out? Do you find it difficult to focus and remember things? If so, then you may want to consider taking L-theanine. This compound has been shown to relieve stress and improve memory. In fact, studies have found that it is just as effective as caffeine in terms of boosting cognitive function. So if you’re looking for a way to improve your mental performance, consider taking L-theanine. It may just be what you need!
L-Theanine is an amino acid that we don’t obtain much of through our diets. It is however active in the brain following oral ingestion and exhibits many benefits – including those principally related to cognitive function – that makes its supplementation highly worthwhile.
With a structure similar to some important neurotransmitters, Theanine has been shown to improve attention span, reduce stress and anxiety and take the edge of stimulants (e.g. caffeine) turning them into positive nootropics themselves.
Even the health benefits linked to the consumption of green tea and black tea are mostly down to the Theanine content of the leaves over anything else.
Extracted from certain tea leaves, other herbs and a type of mushroom, Theanine is a natural and safe addition to any nootropic or health supplement with many benefits that are rarely found outside of a quality concentrated extract.
How Does L-Theanine Work?
Owing to its similar chemical structured to the neurotransmitters GABA and glutamate, the amino acid Theanine can reach the brain from oral ingestion and exert its benefits directly. It crosses the blood brain barrier via the neutral amino acid transport system within an hour of oral ingestion.
Alpha waves in the brain can be significantly increased via Theanine ingestion. This reduces stress and anxiety substantially and has been shown in human trials. Specifically alpha waves are synonymous with relaxation AND improved attention and alertness. While this appears paradoxical, evidence for many similar stress-reducing compounds shows that the mind can focus much more efficiently without the distraction of anxiety occupying a good portion of it.
A good description of this effect is: Relaxation without sedation. This benefit has been shown to occur as quickly as 30 minutes from ingestion.
Toxins which can impair memory formation are suppressed by Theanine and it has been shown to improve the memory of people with mild cognitive impairment.
Theanine is also very synergistic when used alongside stimulants such as caffeine. While it attenuates the edgy side effects which can result from stimulants, it actually improves the cognitive benefits of them.
Many nootropic supplements do not contain caffeine or other stimulants as they are not strictly regarded as nootropic in nature, however, the L-Theanine ingested in the supplement will bring out the best of a morning cup of coffee!
Can L-Theanine Improve Memory?
Can L-theanine improve memory? This is a question that has been studied in recent years as this amino acid has shown some promise in aiding cognitive function.
L-theanine is an amino acid found naturally in tea leaves and it is what provides tea its distinctive flavor. Research has shown that L-theanine can help to improve memory and cognitive function by increasing levels of serotonin and dopamine in the brain.
These neurotransmitters are known to be important for mood, memory, and learning. One study showed that L-theanine improved performance on a memory test in elderly participants.
Another study found that L-theanine improved memory recall in young adults. While more research is needed, the evidence so far suggests that L-theanine may indeed be able to improve memory. Given the lack of side effects and the potential cognitive benefits, L-theanine is certainly worth further investigation.
Can L-Theanine Reduce Stress?
L-theanine has been shown to reduce stress and promote relaxation. It achieves this by increasing levels of GABA, a neurotransmitter that has calming effects on the nervous system.
L-theanine also increases levels of dopamine and serotonin, which are associated with feelings of well-being. In addition, L-theanine appears to boost the immune system and protect against nerve cell damage.
While L-theanine may offer some relief from stress, it is not a miracle cure. It will not completely eliminate all stressors from your life. However, it can help you to better cope with stressful situations by reducing your overall level of stress. For optimal results, combine L-theanine with other stress-reducing strategies such as regular exercise and relaxation techniques.
Are There Other Benefits?
Additional benefits of L-Theanine are as follows:
- Enhanced Blood Flow and Cardio Vascular Health
- Potential Lifespan Extension (shown in laboratory studies)
- Increase of GABA neurotransmitter, implying improved Physical Performance
- Reduction of Attention Deficit Hyperactive Disorder symptoms
- Improved Sleep Quality (again, not through sedation)
- Anti-convulsive properties (prevents seizures)
Where Does L-Theanine Come From?
The majority of L-Theanine comes from camelia sinensis (Green Tea), though to ensure full potency it should be derived from dried extract. Merely drinking buckets of green tea is not the way to get your L-Theanine. Dried and concentrated extract added to a supplement formula is likely the most efficacious method.
Some Theanine is sourced from other plants and mushrooms.
It is a very safe compound and no side effects have been reported from its ingestion.
The optimal dosage of L-theanine depends on the individual’s goals and health status. For general wellness, a dose of 200-250 mg per day is typically recommended.
To improve cognitive function, a dose of 400-500 mg per day is generally recommended. To reduce stress levels, a dose of 600-800 mg per day is typically recommended. L-theanine supplements are generally safe and well tolerated.
The most common side effect is gastrointestinal upset, such as diarrhea or constipation. If you experience any adverse effects, discontinue use and consult your healthcare provider.
L-Theanine is one of the unsung heroes of the nootropic industry, in fact, the supplement industry as a whole. It is a safe and highly effective nootropic; both relaxing the user without sedation and improving attention and alertness.
Relaxation without sedation is an extremely positive feeling, and one that L-Theanine induces very effectively. As part of an overall nootropic blend, it is one of the steady workhorses that does more for you than you realize at first. Its synergistic effects with caffeine should also make coffee drinkers jump for joy – literally.
- Rhodiola Rosea is a nootropic herb that has been used for centuries to reduce stress and improve cognitive function.
- Phosphatidylserine (PS) is essential to support brain health and is synthesized by the body. Supplementation of it provides added benefits to the user. It is similar to a dietary fat, and the highest amounts it can be found naturally are in fish.
- Bacopa Monnieri is a nootropic that has been shown to boost memory and cognition, improve mood, and reduce stress