L-theanine is a non-protein amino acid that provides several health benefits, such as reducing anxiety, improving concentration, and strengthening the immune system.
It may also help with weight loss, improve sleep quality, support diabetes control, and assist in cancer treatment.
L-theanine is not naturally produced by the body. It is mainly found in green tea, but also occurs in some mushrooms and black tea. It can also be taken as a dietary supplement, which should always be used under the guidance of a doctor or nutritionist.
Health benefits
The main indications and benefits of l-theanine are:
1. Improves concentration
L-theanine may help improve concentration, boost alertness, and reduce mental fatigue due to its neuroprotective effects. When combined with caffeine, it can also help improve attention and focus in people with attention deficit hyperactivity disorder (ADHD).
2. Protects the brain
L-theanine has neuroprotective properties that help protect the brain by reducing inflammation and oxidative stress in nerve cells. Studies in animals suggest it may support recovery of motor function after spinal cord injury.
3. Reduces anxiety and stress
L-theanine increases levels of neurotransmitters such as GABA, dopamine, and serotonin in the brain, which promotes relaxation. This can help reduce stress and anxiety, while increasing overall well-being and calmness.
Also recommended: 7 Incredible Herbs for Anxiety, Insomnia & Stress tuasaude.com/en/herbs-for-anxiety4. Helps with sleep
By increasing GABA levels in the brain, which has calming and relaxing effects, l-theanine may help improve sleep quality and reduce insomnia.
5. Relieves PMS symptoms
Due to its calming, relaxing, and neuroprotective properties, l-theanine may help ease some symptoms of premenstrual syndrome (PMS), such as irritability, anxiety, fatigue, and difficulty concentrating.
6. Supports diabetes control
L-theanine appears to help regulate glucose metabolism, which may assist in controlling blood sugar levels. However, most studies so far have been conducted in cells or animals, and more research in humans is still needed.
7. Promotes weight loss
Because l-theanine can reduce anxiety and stress, it may help decrease episodes of emotional eating, which can support calorie reduction and weight loss. It also seems to boost fat metabolism, which may benefit people with obesity.
Also recommended: Can I Drink Green Tea for Weight Loss? tuasaude.com/en/green-tea-for-weight-loss8. Lowers blood pressure
L-theanine may help reduce blood pressure in people who experience stress-related spikes. Its calming effects and ability to regulate circadian rhythm contribute to relaxation and better sleep, which can lower high blood pressure episodes.
9. Strengthens the immune system
With antioxidant and immune-modulating properties, l-theanine helps reduce inflammation and protect immune cells against free radical damage, which supports a stronger immune system.
10. May assist in cancer treatment
L-theanine may make cancer cells more sensitive to chemotherapy and radiation therapy. However, further studies in humans are still needed to confirm this potential benefit.
How to take
L-theanine supplements are taken by mouth. The usual adult dose ranges from 200 mg to 400 mg per day, depending on the condition being addressed. Treatment is generally recommended for 4 to 8 weeks, as directed by a doctor or nutritionist.
The recommended dosage for adults is typically 1 capsule of 200 mg, twice a day, taken every 12 hours. Supplement use should always be guided by a healthcare professional.
Possible side effects
Possible side effects of l-theanine include headache, nausea, diarrhea, dizziness, irritability, or tremors. These are more likely when taken at higher-than-recommended doses. To reduce risks, l-theanine should only be used under medical supervision, with dosage adjusted to individual needs.
Who should not use it
L-theanine supplements should be avoided by pregnant or breastfeeding women, children, and older adults, as there is not enough scientific evidence to confirm safety for these groups. People taking medications for high blood pressure, ADHD, or anxiety, or those who use caffeine supplements, should consult a healthcare provider before taking l-theanine.