L-Theanine (r-glutamylethylamide) is a non-dietary amino acid found in green tea (camellia sinensis), and the mushroom Xerocomus badius. Structurally, L-Theanine is similar to the neurotransmitters l-glutamate and l-glutamine.
L-Theanine easily crosses the blood-brain barrier. And taken as a supplement or by drinking green tea, reaches your brain within 30-45 minutes.
L-Theanine can lower blood pressure, rejuvenate and relax you, boost your ability to think, improve focus and change your mood. L-Theanine balances brain chemistry and improves cognitive health.
L-Theanine helps:
- Brain Waves. L-Theanine boosts alpha brain waves (8-12Hz) promoting alert relaxation.[i] And theta brain waves associated with creativity and relief from trauma.
- Neurotransmitters. L-Theanine increases GABA, serotonin and dopamine levels in your brain. Producing an energizing and calming effect. And improving cognition and memory.
- Neuroprotection. L-Theanine is an antagonist of NMDA receptors and can inhibit synaptic release of glutamate. Protecting your brain from over-stimulation caused by glutamate, and possible glutamate toxicity.
Table of Contents
Overview
L-Theanine (r-glutamylethylamide) is a non-dietary amino acid found in tea. And especially high levels in green tea (camellia sinensis). L-Theanine was first isolated from green tea in Japan by Sakato in 1949.
As an analogue of glutamate and glutamine, it’s hydrolyzed in your intestine and liver into l-glutamate and ethylamine. And easily crosses your blood-brain barrier.
L-Theanine is one of the very few nootropics known to modulate brain waves. It affects alpha brain waves which are associated with relaxation. Providing an alert calmness, L-Theanine helps in promoting super-learning, flow states and joy.
L-Theanine boosts the neurotransmitters serotonin, dopamine and GABA in your brain. As well as increasing Brain-Derived Neurotrophic Factor (BDNF) and Nerve Growth Factor (NGF).[ii]
L-Theanine is known for helping to relieve stress, improve cognition, boost mood and cognitive function.
How does L-Theanine work in the Brain?
L-Theanine boosts brain health and function in several ways. But two in particular stand out.
- L-Theanine reduces physical and mental stress. L- Theanine helps increase alpha brain waves which are associated with mental relaxation and concentration.
One study in South Korea worked with 20 healthy male volunteers aged 18 – 30 years. One group was given L-Theanine tablets, and the other group a placebo daily for 7 days.
Brain waves were measured 40 minutes after administration of the tablets. The researchers analyzed alpha wave power values. And concluded that L-Theanine tablets promoted the release of alpha brain waves related to mental relaxation and concentration.[iii]
In May 2016, researchers at Simon Fraser University in Canada developed a technology to clinically measure brain wave patterns. With this technology, we’re now able to detect cognitive dysfunction before it happens. Imagine the implications of this new technology when applied to the nootropics world.[iv]
- L-Theanine increases neurotransmitters. Research shows that L-Theanine increases dopamine, serotonin, and GABA in your brain.[v] And it reduces the excitatory neurotransmitter glutamate which is associated with stress, tension and agitation.[vi]
A study done in Japan worked with 12 people who underwent 4 separate trials. One in which they took L-Theanine at the start of the experiment. One in which they took it half-way through. And two control trials in which they took either a placebo or nothing.
The results showed that L-Theanine resulted in a reduction in heart rate and s-IgA associated with acute stress. The researchers concluded that L-Theanine could cause anti-stress effects via the inhibition of cortical neuron excitation.[vii]
How things go bad:
As we get older, our brain chemistry and energy metabolism changes.
↓ Neurotransmitter levels decline
↑ Glutamate levels increase
↑ Stress levels increase
↓ Long-term memory and mood decline
↓ Quality of sleep declines
All of these changes can happen at any age once we reach adulthood. And are contributing factors to the neurodegenerative diseases of aging, and quality of life.
L-Theanine benefits
L-Theanine energizes without draining, calms without putting you to sleep, and motivates without causing a jagged edge.
Tea (as a source of L-Theanine) can have as much caffeine as some coffees. And yet doesn’t exert the same “speedy” effect. And the reason is the ingredient L-Theanine.
You can actually see L-Theanine’s effect in your brain using an EEG. Brain waves are smoothed out rather than flattened out.[viii] So your body is relaxed, your mind is calmed, but you don’t get sleepy. And L-Theanine, once it crosses the blood-brain barrier, raises levels of serotonin and dopamine.[ix]
L-Theanine even improves your quality of sleep. Researchers in Japan gave volunteers 200 mg of L-Theanine daily and recorded their sleep patterns. Sleep quality, recovery from exhaustion, and feeling refreshed were all enhanced by L-Theanine.[x]
And L-Theanine puts you in a better mood. Once it crosses your blood-brain barrier, L-Theanine changes levels of amino acids affecting serotonin, dopamine, and GABA. Having a modulating effect on mood.[xi]
How does L-Theanine feel?
Your unique neurochemistry including neurotransmitters, brain waves, brain structure and even regional brain activity will influence your response to L-Theanine.
Most neurohackers report a calming effect within 30 – 45 minutes of taking L-Theanine. Cognition gets a boost, and energy levels rise without the jitteriness caused by stimulants like caffeine.
Some report L-Theanine has stopped their anxiety and panic attacks. Just don’t combine it with anti-anxiety meds like Xanax.
Most report an overall improvement in the sense of well-being and quality of life. And nearly all remark on better quality sleep.
L-Theanine Clinical Research
Green Tea reduces incidence of stroke
Research has found that if L-Theanine is present in the body at the time stroke occurs, brain damage will be significantly reduced.
In this monster study done in China, researchers selected 14,212 subjects from 12 provinces. Ages ranged from 35 – 60 years old. The study looked at tea drinking status, dose and type of teas.
This study concluded there was a 40% decreased risk of stroke in those who drank green, black or jasmine teas.[xii]
L-Theanine improves memory
In this double-blind, placebo-controlled study, the effect of L-Theanine on memory and attention was investigated.
91 subjects with mild cognitive impairment were enrolled in this study. One group received 1,680 mg of L-Theanine daily for 16 weeks. And the control group received a placebo.
The study concluded that L-Theanine increased brain Theta waves associated with cognitive alertness and creativity. And there were improvements in memory. The results of this study suggested that L-Theanine has potential as an intervention for cognitive improvement.[xiii]
And that is an understatement by any stretch. People spend years meditating. With the goal of reaching consistent access to brain wave states like Theta. In this trial, they did it with a dose of L-Theanine. The same type of dose you could get with a few cups of quality green tea.
L-Theanine reduces stress
Considerable research has been dedicated to L-Theanine and its benefits to stress reduction in both animal and human studies. And we have ample documentation that corticosterone and stress exert negative effects on memory.[xiv]
Corticosteroids which are secreted after stress, have a profound impact on long-term potentiation and memory formation.[xv]
In this animal study, rats were fed water containing L-Theanine for 3 weeks and put through some stress inducing exercise. The researchers found that corticosterone levels were lower in the rats who used L-Theanine compared to those who had none.
In fact, stress had no effect on the animals who were fed L-Theanine. Memory was not affected. The researchers concluded that L-Theanine modified corticosterone secretion. And L-Theanine is a strong preventive measure in preventing memory loss otherwise induced by stress.[xvi]
L-Theanine Recommended Dosage
Recommended dosage of L-Theanine is 100 – 400 mg once or twice per day. With a maximum of 1,200 mg per day according to the Cleveland Clinic.[xvii]
L-Theanine is water soluble so you can take it with water.
Labels on quality green tea often only display the amount of green tea leaf available in each bag in milligrams (mg). But not its L-Theanine content. Green tea that’s steeped correctly will offer 1-2% L-Theanine per cup. So 1,500 mg of green tea leaf would be about 30 mg. of L-Theanine (at 2%).
We often say that YMMV, and this is especially applicable to L-Theanine. Find out what works best for you. Start at a lower dose like 100 mg. And work your way up until you achieve the effects you’re looking for.
L-Theanine Side Effects
L-Theanine is a naturally occurring amino acid found in plants like tea or one species of mushroom. So it’s considered non-toxic and very safe.
Theanine seems to decrease blood pressure. So if you’re on meds for high blood pressure, use L-Theanine with caution. Your blood pressure could go too low.
Type of L-Theanine to Buy
L-Theanine is available in green, black and white teas. Green tea contains the most L-Theanine.
A great side benefit for neurohackers is green tea also contains caffeine. A cup of good quality green tea has less caffeine than a cup of coffee. About 10 mg less.
L-Theanine + Caffeine stack
One study done at Unilever in the UK looked at the combined effects of L-Theanine and caffeine on cognitive performance and mood. They compared 50 mg of caffeine with and without 100 mg of L-Theanine.
The research team had 27 volunteers participate. And based measurements on word recognition, rapid visual information processing, critical flicker fusion threshold, attentions switching and mood.
Performance was measured at the beginning, and again 60 minutes and 90 minutes after consumption. Separated by a 7-day washout period.
Caffeine improved alertness at 60 mins. And accuracy on attention-switching at 90 mins. The L-Theanine and caffeine combination improved both speed and accuracy, and reduced susceptibility to distracting information on the memory task.
The research team concluded that, “L-Theanine and caffeine in combination are beneficial for improving performance on cognitively demanding tasks”.[xviii]
And for an added bonus, L-Theanine takes the jittery-edge off of caffeine consumption.
The best pre-formulated caffeine + L-Theanine stack I’ve tried, and use is the new Performance Lab® Stim. It contains Natural Caffeine (from Coffea Robusta seeds) 50 mg, L-Theanine (Suntheanine®) 100 mg, Ajipure® L-Tyrosine 250 mg, with a balanced NutriGenesis® B-Complex. For alert clean energy without the jitters.
L-Theanine from green tea
Extracting the optimal amount of L-Theanine from green tea is both art and science.
Researchers at the University of Newcastle in Australia set out to determine optimal conditions for water extraction of L-Theanine from green tea. They examined 4 different extraction methods. And learned that temperature, extraction time, ratio of water-to-tea and tea particle size had significant impacts on extraction yield of L-Theanine from green tea.
They concluded, “The optimal conditions for extracting theanine from green tea using water were found to be extraction at 80 °C for 30 min with a water-to-tea ratio of 20:1 mL/g and a tea particle size of 0.5-1 mm.” [xix]
So to get the most nootropic value when using green tea as your L-Theanine source – follow the directions. Just sayin’…
L-Theanine Supplements
L-Theanine is available in capsule or tablet form from several supplement manufacturers. Japanese company Taiyo is the oldest and most established company in the green tea supplement industry. Taiyo developed and patented a method for L-Theanine extraction from green tea called ‘Suntheanine®’.
Suntheanine can be found in some of higher quality pre-formulated nootropic stacks. For example, Mind Lab Pro® contains 11 brain enhancing nootropic compounds including Suntheanine.
Research has shown that some supplement makers using their own extraction method for L-Theanine, contain more than just the “L” form of Theanine. Turns out if it’s not done exactly right, you end up with a “D” form of Theanine.
D-Theanine may have a very different action in your body than L-Theanine. We’re not saying it’s dangerous. You just may not get all the benefit of pure L-Theanine.
So read the labels and reviews by people who have tried the product.
I recommend Mind Lab Pro because it uses Suntheanine. And addresses all aspects of anxiety resistance, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance.
This premium nootropic stack is designed to affect neurotransmitters, cognitive energy, brain waves, neuroprotection, and regeneration. See my Mind Lab Pro review for a detailed report.
You will also find Suntheanine® in the new Performance Lab® Stim. It contains Natural Caffeine (from Coffea Robusta seeds) 50 mg, L-Theanine (Suntheanine®) 100 mg, Ajipure® L-Tyrosine 250 mg, with a balanced NutriGenesis® B-Complex.
Nootropics Expert Recommendation
L-Theanine 100 – 500 mg per day
I recommend using L-Theanine as a nootropic supplement.
Your body cannot make L-Theanine on its own. It’s a non-dietary amino acid only available from tea (and one little-known mushroom).
L-Theanine affects Alpha and Theta brain waves. This alone will help calm your mind, reduce stress, and help you stay alert. You’ll get even more cognitive benefit by stacking L-Theanine with caffeine.
L-Theanine helps boosts the neurotransmitters dopamine, serotonin, and GABA. Improving alertness and attention. And boosting cognition and memory.
And it reduces the excitatory neurotransmitter glutamate which is associated with stress, tension and agitation.
L-Theanine helps to prevent strokes, and even reduces the damaging effects if you’ve had a stroke.
And L-Theanine has been shown to improve sleep quality.
I suggest starting with a dose of 100 – 250 mg of L-Theanine daily for nootropic use. Using either a quality supplement, or high quality green tea.
As a supplement, Suntheanine® is your best and safest choice for getting the kind of L-Theanine your brain can use. I recommend my favorite pre-formulated nootropic stack Mind Lab Pro® which includes Suntheanine.
Mind Lab Pro contains a synergistic blend of 11 brain enhancing nootropics covering all aspects of cognition and brain health. See my full Mind Lab Pro review for more.
Or for a smooth energy boost I recommend the new Performance Lab® Stim. For alert clean energy without the jitters.
[i] Mason R. “200 mg of Zen” Alternative and Complementary Therapies. July 2004, 7(2): 91-95. (source)
[ii] Yamada T., Terashima T., Wada K., Ueda S., Ito M., Okubo T., Juneja L.R., Yokogoshi H. “Theanine, r-glutamylethylamide, increases neurotransmission concentrations and neurotrophin mRNA levels in the brain during lactation.” Life Sciences. 2007 Sep 29;81(16):1247-55. (source)
[iii] Song C.H., Jung J.H., Oh J.S., Kim K.S. “Effects of Theanine on the Release of Brain Alpha Wave in Adult Males.” Korean Journal of Nutrition 2003 Nov;36(9):918-923. (source)
[iv] Hajira S. G. et. Et. “Developing Brain Vital Signs: Initial Framework for Monitoring Brain Function Changes Over Time.” Frontiers in Neuroscience. 2016 May 12;10:211 (source)
[v] Nathan P.J., Lu K., Gray M., Oliver C. “The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.” Journal of Herbal Pharmacotherapy. 2006;6(2):21-30. (source)
[vi] Lu M., Gray, Oliver C. “The Neuropharmacology of L-Theanine(N-Ethyl-L-Glutamine)” Journal of Herbal Pharmacotherapy Volume 6, Issue 2, 2006 (source)
[vii] Kimura K., Ozeki M., Juneja L.R., Ohira H. “L-Theanine reduces psychological and physiological stress responses.” Biological Psychology. 2007 Jan;74(1):39-45. (source)
[viii] Kakuda T., Nozawa A., Unno T., Okamura N., Okai O. “Inhibiting effects of theanine on caffeine stimulation evaluated by EEG in the rat.”Biosci Biotechnol Biochem. 2000 Feb;64(2):287-93. (source)
[ix] Yokogoshi H., Kobayashi M., Mochizuki M., Terashima T. “Effect of theanine, r-glutamylethylamide, on brain monoamines and striatal dopamine release in conscious rats.” Neurochemistry Research. 1998 May;23(5):667-73. (source)
[x] Kobayashi K., Nagato Y., Nobuyuki, Sugimoto S. “Effects of L-Theanine on the Release of .ALPHA.-Brain Waves in Human Volunteers.” Nippon Nogeikagaku Kaishi 72(2):153-157 · December 1997 (source)
[xi] US Patent Application 20040171624; Japanese Patent Application 2001-253740 (source)
[xii] Chen Z., Li Y., Zhao L.C., Zhou B.F., Yang J., Wang Z.W., Guo M., Wu Y.F. “[A study on the association between tea consumption and stroke]. -in Chinese Zhonghua Liu Xing Bing Xue Za Zhi. 2004 Aug;25(8):666-70. (source)
[xiii] Park S.K., Jung I.C., Lee W.K., Lee Y.S., Park H.K., Go H.J., Kim K., Lim N.K., Hong J.T., Ly S.Y., Rho S.S. “A combination of green tea extract and l-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind placebo-controlled study.”Journal of Medicinal Food. 2011 Apr;14(4):334-43. (source)
[xiv] Garcia R. “Stress, hippocampal plasticity, and spatial learning.”Synapse. 2001 Jun 1;40(3):180-3. (source)
[xv] Joëls M., Karst H., DeRijk R., de Kloet E.R. “The coming out of the brain mineralocorticoid receptor.” Trends in Neuroscience. 2008 Jan;31(1):1-7. (source)
[xvi] Tamano H., Fukura K., Suzuki M., Sakamoto K., Yokogoshi H., Takeda A. “Preventive effect of theanine intake on stress-induced impairments of hippocamapal long-term potentiation and recognition memory.” Brain Research Bulletin. 2013 Jun;95:1-6. (source)
[xvii] “L-Theanine Supplement Review” Cleveland Clinic Wellnessclevelandclinicwellness.com Retrieved June 3, 2016 (source)
[xviii] Owen G.N., Parnell H., De Bruin E.A., Rycroft J.A. “The combined effects of L-theanine and caffeine on cognitive performance and mood.”Nutritional Neuroscience. 2008 Aug;11(4):193-8. (source)
[xix] Vuong Q.V., Stathopoulos C.E., Golding J.B., Nguyen M.H., Roach P.D. “Optimum conditions for the water extraction of L-theanine from green tea.” Journal of Separation Science. 2011 Sep;34(18):2468-74. (source)
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i’m updating my stack, would like to run something by you
If I buy the powered l-theanine, how much in a teaspoon would equal 50 or 100mg
I want to get the powered as it does not contain those awful toxic other ingredients
I am looking at getting this one: Now Foods, L-Theanine Pure Powders
You say it is good for sleep, Wanna changed from the capsule due to those toxins
I take NAC after the last meal at night
and Glycine and Lemon Balm before bed – sometimes (rarely) melatonin 1MG only
In the day I’m taking
DHA – 1000MG
performance lab – vision
B-complex
Vit D
is this combo fine and safe
Andrew, you need to get a scale for accurate measurement and not guess about weight by using a teaspoon. I’ve used this one in the past which is accurate and works well: https://amzn.to/3iaL9Ci
Yes, that combo is safe.
I ended up getting this: Paradise Herbs – Optimized Sun Theanine
but realized it contains optiMSM ?
what is that is it good?
Peter, they claim that OptiMSM increases the absorption of L-Theanine and works in synergy with it. I have not done the research on MSM so can’t tell if that claim is true.
How much l-theanine do you take before bed? how long should I take it before bed?
Thanks
Andrew, 400 mg L-Theanine about 60 minutes before bed.
May I asked what brand you take?, I got suntheanine but says it does not make one sleepy but relaxed
Andrew, I use this one: https://amzn.to/2VUFebY. Take enough of any L-Theanine supplement and it will make you sleepy.
I suffer from Anxiety and Depression. My Depression is probably due to the Anxiety. Which is the best supplement for it? L-Theanine or Lithium Orotate? If L-Theanine would work the best how much and is it okay to take with Carbamazepine?
Jennifer, see my reply to your comment under the comments thread where you asked the same question here: https://nootropicsexpert.com/ashwagandha/
Hi David, Why would L-Theanine suddenly cause anxiety after working so well? I upped my dose to 200 mg, and the third dose at that level gave me anxiety. I was at 100 twice a day and had just upped the dose. I also took Metformen and rovisatin within about 15 min of the L-Theanine As I had forgotten to take it after dinner. The night before was one of the best night’s sleep in a long time. Any help would be appreciated. Thanks Bill
Bill, more than likely it was a reaction to combining L-Theanine with Metformin. Or it was doubling your dose. You’ll need to test these and see which it is.
Try Metformin with L-Theanine again and see what happens. And if that isn’t the cause then it’s the increased dose that you are having problems with.
Thank you David.
Currently using natruimvalproaat (depakine)for mood disorder. Can I combine L theanine as my mood is very low and antidepressants don’t seem to help.
David, L-Theanine is not contraindicated with this drug as far as I can see.
Hello David,
Thank you. Your video and article were informative and helpful.
I was reading your What-I-Take for sleep. Would you please share which are best taken before bed, beside glycine? You mentioned: Performance Lab® Sleep, Magnesium, L-Tryptophan, Lemon Balm, L-Glycine, and L-Theanine. Anything else I missed? Thanks again!
Lorna, the only thing missing from that list that I use every night is CBD Oil “Calm” gummies made by Charlotte’s Web.
David,
I started L-Theanine today, they are 200mg each. I took the first on an empty stomach and felt zero effect in regards to reducing anxiety or making me feel an overall calm. I then took another several hours later, same thing no effect. I am a non-responder to many medications, could I have a non response to this as well? 400mg first time and 200mg on an empty stomach lead me to believe I am…..
Tony, if you’re a non-responder to some medications you’ll likely also not respond to certain natural supplements. L-Theanine may be one of them.
The thing is you need to find out the cause of your anxiety. If it’s a neurotransmitter imbalance then find out which one. The problem with L-Theanine in this case is it affects nearly all major neurotransmitters which is not helpful in this case.
I walk you through a trial and error protocol in this article which may help you figure it out: https://nootropicsexpert.com/best-nootropics-for-anxiety/
Hi, David. Do you still get the anti-anxiety benefits from l-theanine when combining it with coffee, or does coffee diminish the effect?
John, it’ll diminish the effect some but the reason you stack the two is because L-Theanine helps inhibit the increase in cortisol caused by caffeine. And it boost levels of dopamine which is used by caffeine.
David, so if I understand correctly, even though its anti-anxiety effect is diminished somewhat, L-Theanine will keep caffeine from causing anxiety or exacerbating it, correct? Also, is L-Theanine OK to take while taking St. John’s Wort?
John, you are correct. And I’m not aware of any contraindication between L-Theanine and St. John’s wort.
Is it safe to take L-theanine 250 at the same time as D-phenylalanine about 250. I spilt a capsule in half. Taking for anxiety and depression. (2x a day) I get confused if you can take amino acids at once together or space throughout the day each separately? Also 2 L-trytophan at night with magnesium.
Wen, it’s not contraindicated and should be safe. But that may not be true for everyone.
You can take amino acids together but they may end up competing for the same transporters. So, potentially you may not get the full benefit of both supplements if taken together. But that is pure speculation on my part.
Amino acids are metabolized quickly and most have a short half-life of a couple of hours. This is why I dose L-Tyrosine 3-times per day. There is none left in my system by the time I take my L-Tryptophan and magnesium before bed.
Can you specify if any scientific research has been done on
Mucuna pruriens.
I have tried and encountered the benefits.
Is it medically tested and certified as safe??
Kindest regards
David
David, there has been a ton of clinical studies done on Mucuna Pruriens extract. See my review which has 12 studies linked to it: https://nootropicsexpert.com/l-dopa/
More than a hour now i was trying to find out in the www how L-Theanine is exactly working in the brain, but i wasnt successful. Strange no one is interested how its actual working.
All i got so far is the blocking effect on glutamate, but how it increases Gaba, Dopamin and Serotonin ?
Its very important for me to know because i wont use Suppliments which downregulate on long term use like receptor manipulating substances often do with me.
Does the levelof Gaba, Dopamine, Serotonin change in long term ?
And if it increases Dopamin and Serotonin at the same time, how does it affect the balance between both? (Because for example if im low in Dopamine, and Theanine increase Dopamine and Serotonin, shouldnt the effect in increased Serotonin harm more than the increased level in Dopamine does for the balance between both)
And if i take L-Theanine long term does the glutamate NMDA antagonist effect could lead to withdrawals like Glutamate upregulation ?
Dan, L-Theanine increases electrical activity in neurons which in turn increases the release of GABA, dopamine and serotonin in certain areas of the brain.
Note that L-Theanine is NOT a precursor to any of these neurotransmitters. So it’s not making “new” dopamine for example. Instead, it is encouraging the release of existing dopamine.
So, it cannot “change” the amounts of these neurotransmitters not even in the short-term. I take your point of the importance of dopamine and serotonin imbalance. That does not appear to the case with L-Theanine based on decades of use by 10’s of thousands of people.
I’ve been doing this for a while and I’ve never heard of someone going through withdrawal when discontinuing L-Theanine use. It’s not physically possible.
Hi David! This is (probably) my future stack, some nootropics I already have and others I plan on getting:
NAC
ALCAR
Alpha-GPC
L theanine + caffeine
Agmatine sulfate
Polygala
B-complex
Aniracetam
Sulbutiamine
Turmeric + bioperine
Phosphatidylserine
Omega3 DHA & EPA
and magnesium glycinate before sleep
I am an active person (I do bodybuilding) and my goal is to reduce anxiety/stress/depression and to increase motivation/energy/mood. I need your thoughts on this stack. Would you add something that could complement this stack really well or maybe remove something if it doesn’t fit in there and could cause the issues? Or would you replace anything with something else?
And do you have any tips/cautions or something to look out for in this stack?
PS. all my vitamins and minerals needs are met.
Thank you very much for the work you’ve put into researching nootropics and helping us all a lot!
Sven, I am not familiar with Agmatine sulfate or Polygala so cannot comment on them. The only glaring omission I see at the moment is L-Tyrosine.
Should I supplement L-tyrsoine anyways if I have a well balanced diet that already has L-tyrosine and meets recommended daily amount? Would there be any benefit if I am not deficient?
Sven, it depends on what you are using L-Tyrosine for. If your brain needs it it is highly unlikely you are getting enough from food.
One more question David. If a nootropic is fat-soluble, will drinking it with full fat milk work? Or does it have to be some kind of an oil?
Sven, full-fat milk will work.
Hi David,
Wondering about taking l-theanine with food or without food. What is the recommendation on this? Thanks.
Bob, L-Theanine is water soluble so you can take it with water.
hi I just took 100 mg of theanine for the first time and got a headache
Is it important to have it with other nootropics or with food?
L-Theanine should not cause a headache. Unless you naturally have low blood pressure. If that is the case then maybe your blood pressure was too low.
The only other thing I can think of is the supplement you have is not pure. Either there is something else in there besides L-Theanine. Or you reacted badly to one of the “other ingredients”. All of which are toxic.
Hi David,
My Uncle is currently suffering with some form of dementia. He has anxious bouts and becomes child like, and is losing his memory along with his identity. He’s currently taking Mirtazapine daily, and they’ve recently introduced Lorazepam (supposedly only temporary).
I was thinking he might benefit from Theanine, but I’m not sure if he can take that at the same time as Lorazepam? Could Macuna, Dha, and Alpha Gpc also benefit, or would you recommend something different?
I know you’re not a Doctor, and so can’t give medical advice, but if it was your uncle, what would you do?
Many thanks
Jonathan, your uncle would definitely benefit from several nootropics. But not while he is on these meds. The problem is Mirtazapine which affects dopamine, norepinephrine, serotonin, and histamine receptors or transporters: https://en.wikipedia.org/wiki/Mirtazapine#Pharmacology.
And Lorazepam is a benzo which affects GABA.
That means you need to avoid nootropics that affect each of those neurotransmitters in any way. The only thing left is glutamine and acetylcholine that may be safe to boost.
Here’s some homework for you. Use this drug interaction checker: https://www.drugs.com/drug_interactions.html. And look up each of the two drugs. You’ll find a link that opens a tab that lists all of the drugs and some of the supplements that are contraindicated with either drug.
Hi David,
can you please recommend where to buy pure suntheanin, L-theanine
thanks
Masa, you can get an effective dose of pure Suntheanine in Mind Lab Pro (https://bit.ly/3lh3w8a). Or as a separate supplement I recommend Doctor’s Best (https://amzn.to/33xZ0LF) which is pure with no additives.
Thanks David
Hello David,
Can you take k theanine together with magnesium glycinate and ashwaganda?
Greetings Bes
Bes, yes you can.
I have just started taking L Theanine to manage some significant anxiety. I read (which I expected) that one can build a tolerance to it, so one might consider taking it 5 days on, 2 days off. If I am to do this, what would be recommended for me to take on my 2 days off? Lithium Orotate?
Adam, I’d really like to know where people get this stuff. But you are highly unlikely to develop a tolerance to L-Theanine. I can’t think of a single reason to cycle this nootropic.
Great, thank you the response.
Thanks for clarifying this, I read the same article. I’m a BENZO survivor and would NEVER want to take anything that could cause me problems.
Update:
I have been taking L Theanine daily now since August. I have played around with dosages; started with 200-300 mg/day, been as high as 800 mg day, currently doing around 500 mg/day.
I have found I built up a tolerance to it, FWIW.
This has been the most effective supplement I have found for my anxiety, also FWIW.
Hello, the article mentioned that one should not take l-theanine with Xanax. Should it be avoided too if one is on Trintellix an SSRI?
Donna, it’s not contraindicated but I always advise caution when combining ANY dietary supplement with prescription drugs. Especially, drugs that have a similar mechanism of action in your brain, or affect the same neurotransmitters.
Some people are more sensitive than others to this type of thing. And there is always a danger of upsetting the balance of chemicals in your brain. Just because these supplements are “natural” does not mean that they are harmless. Most of them are very powerful and need to be used wisely.
“As an analogue of glutamate and glutamine, it’s hydrolyzed in your intestine and liver into l-glutamate and ethylamine. And easily crosses your blood-brain barrier.”
Does this mean L-Theanine increases glutamate levels in the brain also? I imagine that if someone already has too much glutamate that theanine might makes things worse? I’m guessing the GABA increase is only thanks to conversion of glutamate->GABA, assuming that conversion works correctly? So perhaps theanine should be paired with something to help that enzyme convert glutamate to GABA?
Alex, I’ve never heard of L-Theanine causing glutamate toxicity. It’s never turned up in my research nor any of the user reviews I’ve looked at.
Dear David
I take per day 0,5 mg Temesta (Lorazepam) which I take since 15 months. I already reduced Temesta from 1,5 mg to 0,5 mg. I want to get rid of the 0,5 mg Temesta. Can I take L-Theanin while reducing the Temesta? Why do you write that one should not take it together with a “Benzo”??
Or how can I reduce 0,5 mg Temesta without withdrawel effects.??
Greetings Heidi
Heidi, L-Theanine increases dopamine, serotonin, and GABA in your brain. Benzos also affect GABA. Using them together and it multiplies the GABA effect in your brain.
Benzo’s bind to GABBA receptors, does l-theanine bind there too, or just raise the amino acids that raise GABBA?
Jan, L-Theanine boosts levels of GABA. And has an affinity for AMPA, Kainate and NMDA receptors. But not GABAa receptors specifically.
Hi David. As you point out that l-Theanine increases serotonin, dopamine, and GABA neurotransmitters is l-Theanine also beneficial for depression?
John, yes it is helpful with depression. But depending on the cause of your depression you will likely need other nootropics in your stack. Because L-Theanine can’t create any of these neurotransmitters out of ‘thin air’. It only boosts what is already in your brain. But if you are low in any of these …
Hello David!
Will L-Theanine help in getting rid of addictions like:-
1. Narcissistic Trauma Bond
2. Social media like Facebook
Will it help in controlling the reward system and help people to think before they act?
My child is suffering from these two. The mistake we made by giving him iPhone at early age. Now, he’s hooked. He can’t stop checking for notifications and also we suspect someone’s is controlling his mind on social media, actually manipulating him.
I would really appreciate if you could make a video on these two. Getting rid of addiction of human beings and social media using nootropics if possible, or at least give some of your advices on how to make these possible. I’m sure there must be some ways to reverse these.
Thank you!
Robert, you can’t or at the very least should not blame yourself for someone’s addiction. I realize how difficult that is as a parent. But addictions are not “caused” by anyone. They seem to be the way a brain is “wired” compared to those who do not have addictive tendencies. I know this because of living with family members who are addicts.
And the only tried and proven method I know of for dealing with addictions successfully are 12-Step programs. Groups like Codependents Anonymous have a higher success rate than psychotherapy or other types of counselling.
I only wish that nootropic supplements could provide a cure for this disease. But they can’t. And it is a disease. It’s why you can’t “cure” an alcoholic by prescribing a drug.
A healthy brain can certainly deal better with taming addictions. Nootropics can help with that. But addicts are never “cured” or “reversed”. Addictions can only be dealt with anything resembling ‘success’ by admitting you have a disease. And are willing to accept the advice from others who are also dealing with it on how to bring it under some kind of control.