Supplement · Brain health technique
L-theanine
Evidence grade: Context Dependent
An amino acid naturally found in green tea that promotes relaxation without sedation. It increases alpha brain waves and modulates neurotransmitters such as GABA, serotonin, and dopamine.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Mood, Sleep & Stress Modulators
- Health domains
- hormonal
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice L-theanine
Typical dose: 100–200 mg once or twice daily, before bed if interested in sleep benefits. Combine with caffeine (in a 2:1 ratio, e.g., 200 mg theanine + 100 mg caffeine) for smoother focus, or take alone in the evening for relaxation. Safe for daily use. Effects are mild but noticeable with consistency.
The evidence behind L-theanine
L-theanine reduces stress-related brain activity and improves attention and sleep quality. Multiple RCTs show benefits for calm focus and reduced anxiety, especially when combined with caffeine. Mechanistically, it promotes relaxation by balancing excitatory and inhibitory signaling. Well tolerated and non-habit-forming.
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