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5 Benefits of L Theanine

Writer's picture: Mindspark HealthMindspark Health

L theanine is an amino acid found in green and black tea, which has shown to positively influence brain function by relieving stress, improving mood, and maintaining normal sleep. It has been shown to cross the blood brain barrier (BBB) and have anti-inflammatory and even hepatoprotective effects. It can either be consumed in tea or taken in supplement form.


Mechanism:

L theanine seems to modulate monoamine neurotransmitters and both glutamate and glycine. It also influences the hippocampus and helps with memory formation and recognition tasks. L theanine also has anti-inflammatory effects and may modulate the NMDA receptor. (R)


Here's 5 benefits of taking L Theanine:


Attention:

This may be my favorite benefit with L theanine and I can really tell the difference. One article suggests improved attention though alpha wave activity (through EEG recording) without causing drowsiness. The subjects consumed black tea that was equal to 20mg of L theanine. (R)


Sleep:

Sleep deprivation is a major problem worldwide affecting both men and women. L theanine seems to improve sleep parameters not by sedation, but rather anxiolysis. (R) The authors concluded this can be a safe, natural sleep aid.


Stress Support:

L theanine may help with stress. One study has shown the benefits of L theanine to help those with acute stress. In the study, the amino acid lowered sympathetic activity and demonstrated an improvement in heart rate variability (HRV) and serum immunoglobulin A levels. (R)


Elevation of GABA:

L theanine seems to be a GABA agonist and support GABA metabolism. This leads to a relaxation effect as GABA is the main inhibitory neurotransmitter in the central nervous system. It stimulates the GABA(a) receptors and increases overall GABA levels, but also promoting deep sleep through delta wave activity in the brain (R)


Cognition:

In one study, L theanine has been shown to have an impact on overall cognition, working memory and concentration in a group of middle aged subjects. The trial lasted 12 weeks and testing was done after initial dose of L theanine and following the trial. (R)


Dosing:

In general, dosing should be around 200-400mg daily for optimal effect. This may be done at night for better sleep, but can also be done in the day for improved attention. L theanine at this dose has been shown to be safe and induce an anti-stress effect for both acute and chronic conditions. (R)


I hope this helps.

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