Ingredients
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γ-Glutamylethylamide

L-Theanine

L-Theanine is a naturally occurring amino acid most commonly found in green tea. Known for its calming yet non-sedative effects, it promotes relaxation, enhances focus, and reduces stress. In sports performance, L-theanine is valued for balancing mental energy, supporting recovery, and synergizing with caffeine to improve alertness without jitters.
Overview
Benefits
Uses
Precautions
Side Effects
Dosing
Forms
Sources

Overview of

L-Theanine

L-Theanine is a naturally occurring amino acid found primarily in green tea leaves. It is unique in that it promotes a state of calm focus without causing sedation. This is achieved by increasing alpha brain-wave activity and supporting the balance of neurotransmitters such as GABA, dopamine, and serotonin. As a result, L-theanine helps reduce stress and anxiety while still allowing the mind to stay alert and engaged.

In the context of sports and performance, L-theanine is valued for its ability to support mental clarity and composure during high-pressure situations. Athletes who rely on decision-making, focus, and reaction speed may find it particularly beneficial. When combined with caffeine, a well-researched pairing, L-theanine helps sharpen concentration while smoothing out the jittery side effects often associated with stimulants. This makes it popular in pre-workout formulas and nootropic blends.

Beyond competition, L-theanine also supports rest and recovery by improving sleep quality, especially when taken in the evening at slightly higher doses. Better sleep translates into improved recovery, muscle repair, and long-term training adaptations. By providing both daytime focus and nighttime restoration, L-theanine is a versatile supplement that balances the demands of performance with the body’s need for recovery.

Benefits of

L-Theanine

L-Theanine supports both cognitive and recovery-related performance:

  • Promotes calm relaxation without drowsiness
  • Enhances mental focus and concentration
  • Supports stress reduction during competition
  • Improves sleep quality for recovery
  • Synergizes with caffeine for balanced energy

Uses for

L-Theanine

Often used in pre-workout formulas, nootropic blends, and relaxation supplements to improve focus, reduce anxiety, and enhance recovery through better sleep.

Precautions of

L-Theanine

  • Generally safe but higher doses may cause mild drowsiness in sensitive individuals
  • Should not replace prescribed anxiety or sleep medications
  • Always consult a healthcare provider if combining with sedatives or mood-altering drugs

    • Side Effects of

    L-Theanine

  • Mild drowsiness (rare at moderate doses)
  • Headache in sensitive users
  • Possible interaction with antihypertensive or sedative medications

    • Dosing for

    L-Theanine

  • 100–400 mg daily depending on use
  • Common pre-workout or nootropic pairing: 200 mg L-theanine + 100 mg caffeine
  • For sleep/recovery: higher doses (200–400 mg) taken in the evening

    • Forms of

    L-Theanine

  • Capsules
  • Tablets
  • Powders (standalone or in blends)
  • Beverages (functional teas, energy drinks, relaxation drinks)

    • Sources for

    L-Theanine

    1. Hidese, S., et al. “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.” Nutrients, vol. 11, no. 10, 2019, p. 2362. doi:10.3390/nu11102362.
    2. Camfield, D. A., et al. “Acute Effects of Tea Constituents L-Theanine, Caffeine, and Epigallocatechin Gallate on Cognitive Performance and Mood: A Systematic Review and Meta-Analysis.” Nutrients, vol. 6, no. 11, 2014, pp. 4779–4802. doi:10.3390/nu6114779.
    3. Owen, G. N., et al. “The Combined Effects of L-Theanine and Caffeine on Cognitive Performance and Mood.” Nutritional Neuroscience, vol. 11, no. 4, 2008, pp. 193–198. doi:10.1179/147683008X301513.
    4. Dietz, C., & Dekker, M. “Effect of Green Tea Phytochemicals on Mood and Cognition.” European Journal of Clinical Nutrition, vol. 71, no. 5, 2017, pp. 594–602. doi:10.1038/ejcn.2016.223.
    5. Lyon, M. R., et al. “The Effects of L-Theanine (Suntheanine®) on Objective Sleep Quality in Boys with Attention Deficit Hyperactivity Disorder (ADHD): A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.” Alternative Medicine Review, vol. 16, no. 4, 2011, pp. 348–354. PMID:22214254.