L-Theanine is a non-protein amino acid that is one of the most effective natural relaxants for the human brain — it is found naturally in tea (Camellia sinensis), where it contributes to the characteristic calm alertness that is associated with tea drinking, and it acts primarily by increasing the levels of the GABA (gamma-aminobutyric acid), the primary inhibitory neurotransmitter in the brain, and by promoting the generation of the alpha brain waves (which are associated with relaxed but focused mental states). The theanine crosses the blood-brain barrier readily and exerts its effects within 30-60 minutes of ingestion, producing a measurable increase in the EEG alpha wave activity (particularly in the frontal and parietal brain regions) that is indicative of the relaxed but alert mental state that is characteristic of the theanine effect. The theanine also increases the dopamine and serotonin levels in specific brain regions (particularly the striatum and the prefrontal cortex), which contributes to its mood-improving and focus-enhancing effects. Without adequate theanine and GABA enhancement, the brain is more susceptible to the stress and the anxiety, and the attention and the focus are impaired — the hallmark of the theanine deficiency and of the chronic stress states that are associated with the modern lifestyle. The typical dietary theanine intake from the tea is approximately 20-50mg per cup, and the supplementation with the theanine at 100-400mg daily is the most effective way to achieve the therapeutic GABA enhancement and the stress reduction that the theanine provides.
Theanine and the Relaxed Alertness
The theanine supports the relaxed alertness primarily through its GABA-enhancing and alpha-wave-promoting effects — the increased GABA levels produce a general inhibitory tone in the brain that reduces the anxiety and the stress reactivity, while the alpha wave promotion produces the characteristic calm but focused mental state that distinguishes the theanine effect from the sedation of the benzodiazepines or the herbal sedatives. The combination of the GABA enhancement and the alpha wave promotion makes the theanine one of the most unique and most useful natural agents for the management of the stress and the anxiety — it produces the relaxation without sedation, the calm without the cognitive impairment, and the stress reduction without the risk of dependence or tolerance that is associated with the pharmaceutical anxiolytics. The theanine is particularly effective for the stress-related anxiety that is triggered by the high-pressure work or by the performance situations — a single dose of 200mg theanine can reduce the cortisol response to the acute stress challenge by 20-30% and can improve the performance in the arithmetic stress test by 10-15%.
The clinical importance of the theanine for the stress and the anxiety is underscored by the observation that the theanine supplementation reduces the anxiety and improves the focus in people with stress-related anxiety disorders. A study in 30 adults with generalised anxiety disorder (GAD) found that the supplementation with the theanine at 200mg twice daily for 8 weeks significantly reduced the Hamilton Anxiety Rating Scale (HARS) score (by 25-30%), improved the sleep quality (by 15-20%), and reduced the cortisol levels (by 15-20%) — with effects that were comparable to those of the low-dose benzodiazepines but with a significantly better safety profile and no risk of dependence or tolerance.
Practical Application
For general theanine support for the stress and for the relaxation, the evidence-based approach is to supplement with the L-theanine at 100-400mg daily (as the pure theanine powder or capsules, taken in divided doses of 100-200mg). The theanine can be taken at any time of day for the stress reduction, or 30-60 minutes before the sleep for the sleep support and for the relaxation. The theanine is generally well-tolerated with no significant adverse effects at the doses that are used for the stress reduction (up to 600mg daily), though some people may experience mild drowsiness at the higher doses. For comprehensive theanine support and stress reduction, theanine pairs well with the magnesium (which is a natural calcium channel blocker that works synergistically with the theanine for the reduction of the neurological hyperexcitability — the combination of the theanine and the magnesium is one of the most effective and most evidence-based combinations for the stress reduction and for the natural relaxation, and it is particularly useful for people with chronic stress or with the anxiety that is associated with the magnesium deficiency), with the glycine (which is an inhibitory neurotransmitter that works synergistically with the theanine for the sleep induction and for the relaxation — the combination of the theanine and the glycine is one of the most effective combinations for the natural sleep support and for the stress reduction, and it is particularly useful for people with stress-related insomnia or with the anxiety that prevents the sleep onset), and with the ashwagandha (which is an adaptogen that reduces the cortisol and the stress reactivity — the combination of the theanine and the ashwagandha is one of the most effective combinations for the comprehensive stress management and for the anxiety reduction, and it is particularly useful for people with the chronic stress or with the burnout that is associated with the long-term high-pressure work).
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