L-theanine is an amino acid found primarily in green and black tea and certain mushrooms
and its said to help ease anxiety, stress, and reduce insomnia. In this video, we will discuss
what L-theanine is, how it works, what are some possible benefits,
the dosing, side effects, and some interactions you should be aware of
to really get to know supplement more clearly. So stay tuned till the end.
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L-theanine is an amino acid that is found in tea leaves. It was identified in tea by
Japanese scientists in 1949 and While tea is the most common dietary source for L-theanine,
this compound is also found in some types of mushrooms. It has a chemical structure
very similar to glutamate, a naturally occurring amino acid. And as you know,
Glutamate helps transmit nerve impulses in the brain. Some of the effects of theanine appear
to be similar to glutamate, which is why it was further studied. In foods, particularly green tea,
L-theanine is thought to be a source of umami, the savory, brlothy taste. In terms of what
L-Theanine is used for by most people, its really used for 2 things: lowering anxiety
and as a sleep aid. How it works>>>
L-Theanine works by promoting relaxation and sleep by contributing to a number of
changes in the brain. Increasing GABA, as well as serotonin and dopamine. Which in turn, tells the
brain to regulate emotions, mood, concentration, alertness, and sleep, as well as appetite, energy,
and other cognitive skills. Secondly, it may lower excitatory brain chemicals, like glutamate.
This may also be a way that L-theanine can protect brain cells against stress and age-related damage.
More research is however needed for that. And lastly, it may enhance alpha brain waves,
which promotes wakeful relaxation without excess sedation. Alpha waves are also present during
REM sleep. And L-theanine appears to trigger the release of alpha-waves, which enhances relaxation,
focus, and creativity. Possible Benefits>>>
There are 3 possible benefits that come with taking L-Theanine. The 1st:
is Improving sleep. Because it can increase relaxation and lower stress,
L-theanine can help in sleep in a number of ways. One, is that it can help you fall asleep faster
because you get more relaxed. Secondly: L-theanine is sometimes known as an anxiolytic—
as it works to reduce anxiety. Some anxiolytic herbs such as valerian have sedative effects.
L-theanine, on the other hand, promotes relaxation and stress reduction without sedation. And lastly:
Enhancing focus, memory, and learning. Research shows L-theanine can increase attention span
and reaction time in people who are prone to anxiety. One study shows that taking L-theanine
reduced the number of errors made in a test of attention. Although more research is needed,
its exciting to see what comes out of this. DOSING>>>
As far as dosing goes: In general, it is recommended that you begin with the
smallest suggested dose, and gradually increase it. Doses range from 100 mg to
400 mg a day. When its used for cognitive function, you find it used with caffeine,
Combination doses have ranged from 30-100 mg of caffeine and 12-100 mg of L-theanine. For anxiety,
the Calming effects may last 8 to 10 hours and are usually experienced within 30 minutes after taking
L-Theanine at doses between 50 and 200 mg. SIDE EFFECTS>>>>
As for the side effects, Most people are unlikely to experience side effects at all when they take
L-theanine. Some side effects that have been reported are headaches
and sleepiness. On that note, if This product may cause you to be sleepy.
Take extra care driving and doing tasks that you need to be alert for.
Also, a specific combination product containing theanine and other green tea ingredients
has also been used safely when taken once daily for up to 5 months. On that note,
Its not known if theanine is safe when used for longer periods of time than 5 months.
INTERACTIONS>>>> As for interactions,
its best practice to Always consult with your doctor before trying out any new supplement,
this is especially true if you have low blood pressure, before you give it to children,
pregnant women and if you are breastfeeding, as it may be best to avoid it altogether.
The 2 categories of medicines that it does interact with,
are medications used to treat high blood pressure and stimulants. L-theanine may lower
blood pressure, and when combining it with other blood-pressure lowering supplements,
this may cause blood pressure to drop too much. These include cats claw,
coq10, fish oil, l-arginine, to name a few. And Taking theanine along with stimulant medications
might decrease the effectiveness of stimulant medications, just something to be aware of.
Overall, l-Theanine is generally well tolerated, . Unlike prescription benzodiazepine medications,
l-theanine is not habit-forming as it does not lead to tolerance and dependence
when used over long periods of time. Large well designed placebo-controlled studies
on l-theanine are needed before more definitive recommendations can be made about its benefits
for what ive mentioned. However, Researchers are examining L-theanine’s applications beyond just
tackling down anxiety. Studies suggest a role for L-theanine in supporting cognitive function
and preventing cognitive loss by protecting brain cells and preventing strokes and reducing the
damaging effects if a stroke has already occurred. Further than this, L-theanine is being researched
in human studies in patients with schizophrenia. So i'm excited to see where that research goes
and what ends up getting concluded. Share with me down below what your thoughts are,
I hope that this video helps give you a better understanding on L-theanine as a whole,
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Thanks for sticking tuned till the end, and as always, Ill see you on the next one.