◂ Library/Amino Acid
Amino Acid⚜ Compound

L-Theanine

01 / OVERVIEW

What this compound does

WHAT IT DOES

L-Theanine is a natural compound found in tea that helps your body relax without making you sleepy. It can improve your mood and focus by boosting certain brain chemicals that keep you calm and alert. Many people take it to help manage stress and anxiety, especially during busy or challenging times.

KEY BENEFITS
Promotes relaxation without drowsiness
Improves focus and attention
Reduces stress and anxiety levels
Enhances sleep quality
Supports overall mood balance
BEST FOR
  • • Students preparing for exams
  • • Professionals facing high-stress situations
  • • Individuals with occasional anxiety
  • • People looking to improve sleep quality
  • • Adults seeking better focus during tasks
WHAT TO EXPECT

Users may start to feel the calming effects of L-Theanine within 30 to 60 minutes after taking it. They might notice improved focus and a sense of relaxation without feeling sleepy.

WHO SHOULD AVOID THIS
  • • Pregnant or breastfeeding women
  • • Individuals with low blood pressure
  • • People taking sedative medications
  • • Those with known allergies to tea
  • • Children without medical supervision
MYTHS & FACTS
Myth: L-Theanine is a sedative.
Fact: While it promotes relaxation, it does not induce sleepiness, making it different from sedatives.
Myth: L-Theanine is only effective in high doses.
Fact: Even lower doses can provide benefits, with many studies showing effectiveness at around 200 mg.
✦ Card Stats
DOSE
100-200 mg per dose
Evidence
—
Studies indexed1
How it's made

Production details below.

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03 / DOSAGE

How much, when

MAINTENANCE

100-200 mg per dose

as needed

TIMING

L-Theanine — Evening dose

Standard dosing.

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 18681988

    Attention and calm

    May improve attention with caffeine while reducing jitters.

    B
  • PMID 38975711 · 2024RCT

    Impact of L-theanine and L-tyrosine on markers of stress and cognitive performance in response to a virtual reality based active shooter training drill

    B
  • PMID 29289576 · 2018Narrative Review

    Botanicals and phytochemicals active on cognitive decline: The clinical evidence

    B
  • PMID 39983739 · 2025RCT

    Minimal Influence of Formulated Nutritional Interventions on Sleep and Next-Morning Physical Performance, Cognitive Function, and Postural Sway in Adult Males: A Randomized, Placebo-Controlled, Crossover Study

    B
  • PMID 39633316 · 2024Systematic Review

    The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review

    B
04 / INTERACTIONS

Medicine interactions

  • Benzodiazepines· sedative

    L-Theanine may enhance the sedative effects of benzodiazepines.

    → Use with caution and consult a healthcare provider.

    HIGH

  • Antidepressants· SSRI

    May enhance serotonin levels, potentially leading to increased effects.

    → Monitor for increased side effects.

    MODERATE

  • Blood pressure medications· antihypertensive

    L-Theanine may lower blood pressure, enhancing the effects of these medications.

    → Consult a healthcare provider before combining.

    MODERATE

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.