50-theanine is a compound that occurs naturally in green tea and blackness tea, and it is as well bachelor in supplement form.

Research suggests that L-theanine might provide a range of health benefits, which may include improved mental focus and better sleep quality.

This article provides an overview of Fifty-theanine, including its potential benefits and risks and its dosage.

black tea being poured which contains L-theanine
Fifty-theanine occurs naturally in black tea.

L-theanine is an amino acid. The homo body does not produce this compound, and it is not essential for humans. Green tea, blackness tea, and certain types of mushroom naturally incorporate L-theanine.

L-theanine may affect the levels of certain chemicals in the brain. These include serotonin and dopamine, which influence mood, slumber, and emotion, and cortisol, which helps the torso deal with stress.

A change in the balance of these chemicals tin change a person's mood or stress levels.

Small studies and tests on animals accept shown that L-theanine may offer a range of benefits. Experts consider it to be generally condom, but there is currently a lack of high-quality research in humans to confirm its benefits.

The following sections discuss the existing evidence for the possible benefits of L-theanine.

i. Better mental focus

Many people beverage black or green tea while at piece of work, believing that information technology boosts their mental focus. A 2012 report supports this idea.

The researchers found that people who took 100 milligrams (mg) of L-theanine made fewer errors in an attending task than those in the placebo group. Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people's focus.

More research is necessary to determine how L-theanine might affect a person's attention and focus.

2. Improved sleep

woman in a deep sleep
L-theanine may aid people slumber more easily.

Several studies take suggested that L-theanine could assistance people relax before bedtime, get to slumber more easily, and sleep more securely.

These benefits may effect from the specific furnishings that the amino acrid has on brain chemicals that play a function in sleep.

A 2018 written report found that people reported having greater slumber satisfaction afterward taking 450–900 mg of L-theanine daily for 8 weeks. The report participants had generalized anxiety disorder and were taking antidepressants.

The authors noted that there were no reported improvements in feet or insomnia severity.

iii. Relaxation

People often drink a cup of tea or another hot beverage to help them relax. Research suggests that the L-theanine in green or blackness tea may contribute to this feeling of relaxation by reducing a person's resting centre rate.

4. Increased cognitive performance

In 2016, researchers reviewed the existing enquiry on the benefits of Fifty-theanine and ended that this compound could benefit a person'southward mental and physical health. They noted that it seems to accept neuroprotective effects, which amend brain role.

On its own, L-theanine may amend a person'south attention and reaction times. In combination with caffeine, it may lead to improvements in their number skills and alertness. Caffeine is a stimulant, so information technology tin help people stay alert and focused.

Yet, not all research has found that L-theanine tin improve people's cerebral abilities. In that location is a need for more high-quality inquiry to clarify the furnishings of this compound on people's mental functions.

5. Weight loss

As part of a calorie-controlled nutrition, replacing a snack with green tea or another low-calorie hot drink could aid weight loss.

The L-theanine in green tea tin create a savory taste, also known as umami flavor. Research suggests that umami flavors may reduce ambition, which oft helps with weight loss.

6. Boosting the immune system

L-theanine may support the trunk in fighting off affliction. Several studies have suggested that taking L-theanine could boost a person'due south immune system, making them less probable to become common colds or the flu.

Its potential anti-inflammatory effects could as well help fight illness.

vii. Reducing claret pressure

Inquiry has linked high blood pressure level with a higher risk of several health problems, including middle attack and stroke.

L-theanine may assistance reduce stress, and a reduction in stress and increased relaxation can lower the centre charge per unit. In turn, this may assist lower blood pressure.

eight. Supporting sure cancer drugs

Some inquiry on animals suggests that Fifty-theanine may increment the effectiveness of a chemotherapy drug called doxorubicin. It is possible that it makes doxorubicin more effective by increasing the amount of the drug in cancer cells.

However, scientists need to do more research to empathise the specific interactions betwixt these chemicals.

While there is some show that L-theanine could benefit people'due south mental and physical wellness, more than studies are necessary before doctors can be sure of the bodily effects of this chemical compound. Scientists accept non yet conducted loftier-quality research in humans.

Many studies to date have had a modest sample size, meaning that very few people took part in the research. Data from just a small number of people are less probable to exist conclusive than those from larger groups.

Other studies have used animals, such equally rats or mice. Still, humans are likely to react differently to animals, so these results may not be applicable.

Afterwards taking advice from experts, the FDA classified L-theanine every bit "generally recognized as safe." This classification means that they believe this condiment to be condom when people utilise it as the packaging suggests.

Still, women who are pregnant or breastfeeding should not employ Fifty-theanine.

woman looking at supplements in a shop
A person should speak to their doctor earlier taking supplements.

Almost people are unlikely to feel side effects when they have L-theanine, but the supplement may interact with some medications.

It is essential to speak to a doctor about whatsoever current medications before taking L-theanine supplements.

L-theanine may interact with the following drugs and supplements:

  • drugs for the treatment of high claret pressure
  • other supplements that lower blood pressure
  • stimulants, such equally those that doctors use to treat attention deficit hyperactivity disorder (ADHD)
  • supplements that comprise caffeine

Fifty-theanine is not a medication, and then there are no official guidelines regarding how much a person should have. Nonetheless, the supplement is unlikely to cause an overdose.

L-theanine is normally available in the form of 200-mg tablets. A person can consult a medico earlier taking these supplements to get their advice on dosage.

Experts consider L-theanine to be by and large safe for people to have as a supplement, but more research is necessary to confirm its possible wellness benefits. Small studies and research on animals suggest that Fifty-theanine could assistance with relaxation, improved sleep quality, and neuroprotection.

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