L-theanine for the mind and good mood. L-theanine: what is it (benefits for women, how to take it, where it is found) Helps reduce symptoms of schizophrenia

What is theanine (L-theanine) and where is it used? L-theanine (also called theanine or sometimes r-glutamyl ethyl amide) is an amino acid that affects nerve impulses in the brain and the release of neurotransmitters, including GABA. It is known as natural anansiolytic, because it can have a calming effect on the body and mind without making you drowsy. Therefore, it is often used to reduce anxiety, hyperactivity and sleep problems.

Most people do not get much theanine from their diet because it is not available in commonly consumed foods. It is a unique amino acid because it is not used to make proteins—unlike many other amino acids such as carnitine, leucine, lysine, methionine, or trypotophan—nor is it used to make enzymes. The main dietary sources of L-theanine are green, black and white teas. But since most people don't drink very large amounts of tea daily, L-theanine supplements may be beneficial.

In this article we will look at the scientific facts about what theanine is, its use in preventive medicine and biohacking, how to take theanine and in what dosage.

Theanine is most popularly used as a nootropic or mild sedative.

What is theanine

Theanine is considered a non-diarrheal, essential amino acid because although it has certain benefits, we do not get it from the diet.

What does theanine do for the body? It is used to prevent and treat conditions including:

• anxiety, depression and other mood disorders
• insomnia and sleep problems
• cognitive loss, dementia and Alzheimer's disease
• stroke
• high blood pressure and other cardiovascular problems
• post-traumatic stress disorder
• schizophrenia
• bad attention
• addiction
• helping improve the effects of drugs used to treat cancer drugs

L-theanine and the amino acid glutamine are structurally similar but have different effects and benefits. Both can support overall mental health and energy levels, but theanine is more capable of acting as a natural stress reliever. Glutamine is one of 20 amino acids found naturally in dietary protein and is the most abundant amino acid in the bloodstream, making up 30 to 35% of the amino acid nitrogen in your blood.

Glutamine is necessary for the production of a neurotransmitter called glutamate. Glutamate is considered an excitatory neurotransmitter, but L-theanine binds to the same receptors in the brain as glutamate and therefore has the opposite inhibitory effect.

Is L-theanine the same as caffeine? No, they are different, although both are found in drinks, including green tea. Because L-theanine promotes relaxation and caffeine promotes alertness, both have opposite but complementary effects. However, research suggests that both L-theanine and caffeine may have beneficial effects on cognitive function and mood when used correctly ().

That is why it is often recommended to take L-theanine along with caffeine to obtain a nootropic effect.

Useful properties and uses of L-theanine

What are the benefits of L-theanine? Below are five ways that can help your sleep, mental health, cognition and more.

1. May Help Relieve Anxiety and Reduce the Effects of Stress

One of the most well-researched uses of L-theanine is to promote relaxation and combat stress. It is said to be a “non-sedating relaxant,” meaning it can help improve your ability to cope with stress without making you feel lethargic or tired.

If you suffer from nervousness, anxiety, depression, or other stress-related problems, you may be able to benefit from the relaxing effects of L-theanine. Although it probably won't have a strong enough effect to reduce severe anxiety.

In one study, L-theanine was shown to reduce scores on a test of tension and anxiety compared to placebo. The effects of L-theanine and caffeine on mental task performance and physiological activity were examined. Participants were placed under physical or psychological stress conditions in which they took oral L-theanine + placebo, caffeine + placebo, or placebo alone. Results after mental tasks showed that L-theanine significantly inhibited stress-related increases in blood pressure, while caffeine tended to have a similar but lesser inhibition of blood pressure ().

What L-Theanine Does to the Brain to Help Calm Down

L-theanine has an anti-stress effect because it inhibits (blocks) the firing of cortical neurons. Theanine has been found to cross the blood-brain barrier, especially when it is injected, and when taken orally, it can increase the concentration of the compound in the brain for up to five hours. Theanine affects two important areas of the brain called the amygdala and hippocampus, which help control fear responses and memory ().

Theanine may also increase alpha brain waves (α-waves), which are associated with the "awake relaxation" state, selective attention mechanisms, arousal and alertness.

One study tested the effects of L-theanine on brain waves 45, 60, 75, 90, and 105 minutes after taking 50 mg of L-theanine. The results showed that in the L-theanine condition, compared to placebo, there was a greater increase in alpha activity over time. According to the study authors, “These data indicate that L-theanine, at realistic dietary levels, has a significant effect on the overall state of mental alertness or arousal. In addition, alpha activity is known to play an important role in critical aspects of attention, and therefore further research is aimed at understanding the effects of L-theanine on attentional processes" ().

2. May Help Improve Sleep and Combat Insomnia

Why is L-theanine good for sleep? Mainly because it helps reduce the stress and anxiety that can keep you up at night if you're constantly fidgeting, tossing and turning. Theanine's use as a sleep aid is not very common due to its mild effect. Therefore, not everyone will be able to improve their sleep quality after taking theanine. While this may have a positive effect on sleep quality, it likely won't be enough to help someone with moderate to severe insomnia get a good night's sleep.

Some studies have shown that L-theanine may help improve sleep quality in people with conditions that cause hyperactivity, including ADHD (). Another positive effect of L-theanine is that it can counteract the effects of stimulants. This means that if you drink a lot of coffee or use other stimulants for medical reasons, the calming effects of L-theanine may help reduce wakefulness, tremors, etc.

Some people choose to take L-theanine and melatonin together to help with sleep. The usual dose is about 3 grams. melatonin before bed, taken with 100-200 mg of L-theanine. Both may work together to reduce stress and improve sleep quality, although L-theanine taken in high doses (over 600 mg) may have opposing effects.

3. Ubetteryesattention

The use of theanine as a drug, that is, a means of expanding the capabilities of the brain, is popular. Some people choose to use L-theanine and caffeine together to improve alertness, cognition, and attention. The two have a "synergistic" relationship and can lead to improved focus without feeling overly wired or nervous. The dosage for the described nootropic effect is about 200 mg of L-theanine and caffeine ().

According to the researchers, theta brain waves, an indicator of cognitive activity, increased significantly in the temporal, frontal, parietal and occipital regions after three hours in states of mental activity. Thus, this study suggests that LGNC-07 has potential as a cognitive enhancement drug.

One way that theanine supplementation may help protect the brain is by preventing glutamate from overstimulating brain cells ( excitotoxicity), which some believe is linked to neurodegenerative disorders, stroke and schizophrenia. By blocking some of the effects of glutamate, L-theanine may offer neuroprotection for the aging brain.

5. Useful forcardiovascularOuchsystemss

Green tea is a major source of theanine, and many studies have found that green tea can help reduce inflammation and support heart health. Some experts believe that green tea protects the cardiovascular system primarily because it provides theanine, and not because of other active substances such as green tea catechins or theaflavins.

Taking theanine may help prevent blood pressure from spiking in response to stressful events and help regulate nitric oxide. Nitric oxide is a molecule that our bodies produce to help cells communicate, regulate blood pressure by dilating arteries, reduce inflammation, support the immune system, improve sleep quality, and much more. The endothelial layer of our arteries produces nitric oxide, which helps relax narrowed blood vessels and increases oxygen and blood flow. Adequate production of nitric oxide may help protect against artery clots or obstructions, heart attacks, stroke and other cardiovascular problems.

Some studies have found that administering L-theanine after a stroke, ideally within 12 hours but possibly up to 24 hours later, can help protect brain cells and reduce damage caused by stroke ().

In studies conducted on roundworms (species C. elagans), adding theanine helped to slightly increase life expectancy. Roundworms that were exposed to high concentrations of L-theanine had an increased lifespan by an average of 3.6% and up to 4.4% (). The researchers didn't find that more theanine provided more benefits when it came to longevity. The dosage at the lower end of the range was actually the most effective.

L-theanine in food

Is theanine natural

Yes, it is found in some foods and drinks, including green tea (made from the leaves of the plant Camellia Sinensis). Along with caffeine and catechins, L-theanine is one of the main active ingredients in green tea. It is believed that theanine actually gives green tea a subtle aroma and helps counteract the bitter taste.

How much theanine is in green tea

It contains up to 50% of the total amino acids in tea. Approximately 0.9% to 3.1% of the dry mass of green tea leaves is theanine. This corresponds to approximately 25 to 60 mg of theanine per 200 ml of tea. This quantity of tea is typically made from approximately 2.5 g of dried tea leaves. The theanine content of green tea varies depending on the specific type of tea. Teas from younger plants contain more theanine than teas from older plants. Theanine content is also reduced by fermentation (part of the process used to prepare tea leaves), but it becomes more concentrated when the leaves are dried.

What other foods contain theanine?

Theanine can also be found in the leaves used to make black and white tea, although most research has focused on theanine from green tea.

L-Theanine - Side Effects and Precautions

Research shows that theanine is safest when used in the short term, anywhere from a few weeks to four months. It is usually taken by mouth once a day for three to 16 weeks. It is not clear whether it is always safe or effective when taken for longer periods ()

How much L-theanine can you take?

Most people can safely take up to 200 mg per day (usually divided into two to three doses), although larger doses, around 400 mg, have also been used safely.

L-theanine may interact with some medications, including those used to control high blood pressure (called antihypertensive drugs) and stimulants. Theanine may lower blood pressure, so do not supplement before talking to your doctor if you are already taking medications that lower blood pressure. Examples of medications that lower blood pressure include aptopril (Capoten), enalapril (Vasotec), losartan (Cozaar), valsartan (Diovan), and diltiazem (Cardizm).

Theanine will also interfere with the effects of stimulants (including foods/drinks and medications) as it can slow nervous system activity. If you are taking any stimulant medication, including diethylpropion (Tenuate), epinephrine, phentermine (Ionamine), or pseudoephedrine (Sudafed), do not take L-theanine without consulting your doctor. While it may be beneficial, L-theanine may also reduce the stimulant effects of caffeine and some herbs, including coffee, tea, green tea extract, gurana, yerba mate, colas and other caffeinated carbonated drinks and energy drinks.

Because there haven't been many studies on the safety of L-theanine supplements during pregnancy, it's best for pregnant women to avoid taking L-theanine (although drinking one to two cups of green tea during pregnancy is considered safe for most women).

L-theanine and GABA

• L-theanine may help stimulate the production of an inhibitory, relaxing neurotransmitter called GABA (gamma alpha butyric acid).
• GABA, like serotonin and dopamine, is known as a neurotransmitter. Helps regulate emotions, mood, concentration, motivation and alertness. GABA may also affect sleep, appetite, and sex drive.
• GABA has a calming effect, making it useful for elevating mood and preventing nervousness or hyperactivity. By increasing GABA, this is one of the ways L-theanine produces its calming effects. By increasing GABA, L-theanine may help reduce symptoms of depression such as fatigue, appetite changes, insomnia, and lack of motivation.
• Some anxiety medications work by mimicking the effects of GABA, but they are usually associated with drowsiness. What makes L-theanine so attractive as a sedative is that it does not impair motor skills or make you feel tired. In fact, it can increase alertness and promote relaxation at the same time.
• Theanine injections have been found to increase GABA concentrations in the brain to a greater extent, sometimes by up to 20% when taken in high doses. Taking moderate doses of theanine will likely have a modest effect on GABA levels, although it may be enough to cause a noticeable change in your mood.

How to useL-theanine, dosage

Because L-theanine is found almost exclusively in tea leaves, it may be difficult to get enough of it from food to notice its beneficial effects. This is why L-theanine is recommended to be taken in supplement form. Theanine supplements typically come in the form of L-theanine, which is a bioavailable form of the amino acid theanine supplement.

SupplementsL-theanine

Theanine supplements come in a variety of forms, including capsules, pills, and tablets. To ensure you are purchasing a quality product, always check the ingredients in the supplement formula. Buy a supplement that is pure theanine/L-theanine and contains no fillers or other chemicals. Keep in mind that some nutritional theanine formulas may contain caffeine, which may not help reduce anxiety or help with sleep. But such a supplement will have strong nootropic properties (improving concentration, attention and memory).

Examples of Quality L-Theanine Supplements

L-theanine is usually taken at a dosage of 100–200 mg per day.

The calming effects of L-theanine usually appear within 30 to 60 minutes after taking it.

To help treat insomnia, ADHD, and hyperactivity, doses of 200 mg taken twice daily are usually most effective.

Higher doses of L-theanine, around 400 mg, may be used to treat symptoms of schizophrenia or severe anxiety disorders. This dose can be used for up to eight weeks.

A combination of L-theanine (400 mg per day) and the hormone (50 mg per day) is sometimes used to reduce anxiety.

When can you take L-theanine?

L-theanine can be taken with food or on an empty stomach. If you have never taken L-theanine, you may feel the effects a little faster and more intensely. If you're using L-theanine for sleep, try taking it 30 to 60 minutes before bed.

This organic substance, found in unfermented tea leaves, has attracted the attention of scientists relatively recently, although the benefits of green tea have been known for many years.

In China and Japan, tea drinking is an important part of national culture. Since ancient times, Buddhist monks drank green tea during long hours of meditation in order to remain completely calm, but not lose vigilance. Green tea leaves were used to fight diseases and were credited with the ability to maintain youth and health.

Today, the beneficial properties of green tea have been proven by science. It contains many microelements and vitamins necessary for humans, more than 450 different organic compounds, of which L-theanine is of greatest interest.

1. L-Theanine for Stress Management

By nature, L-theanine is an amino acid that resembles glutamate, a neurotransmitter in the central nervous system responsible for transmitting impulses between nerve cells. By penetrating the blood-brain barrier, L-theanine promotes the activation of thought processes, stimulates the production of the “happiness hormone” dopamine, and thereby improves mood and resistance to stress.

Stress is accompanied by constriction of blood vessels and an increase in heart rate. By acting on the autonomic nervous system, L-theanine helps cope with heart palpitations and prevents high blood pressure.

For many people, changing weather is a test for the body. L-theanine reduces weather sensitivity, helps overcome drowsiness and increases mental activity during periods of climate fluctuations.

2. L-Theanine to Overcome Anxiety and Improve Brain Function

The main cause of the development of anxiety disorders and depression is considered to be a violation of the metabolism of dopamine and serotonin in the brain. Studies have shown that L-theanine is able to increase the synthesis of these mediators and have an anxiolytic effect, that is, reduce anxiety and improve mood.

For people suffering from excessive anxiety, it is especially important that L-theanine calms, but does not cause drowsiness; on the contrary, it increases the activity of the central nervous system, helping to cope with everyday activities.

Research shows that the properties of L-theanine may be valuable for patients who have suffered a cerebral stroke. Activation of processes in the central nervous system contributes to the restoration of speech and memory.

3. L-theanine for improved sleep quality

Chronic sleep disorders, such as prolonged falling asleep, frequent nighttime and early awakenings, significantly affect the quality of life, cause daytime sleepiness, and provoke the development of obesity, diabetes, hypertension and other cardiovascular diseases.

Being a natural relaxant, L-theanine, without causing addiction and daytime drowsiness, helps get rid of nervous tension and anxiety, which makes it easier to fall asleep, improves sleep and allows the body to fully rest.

4. L-Theanine for a Long Active Life

Scientists believe that L-theanine can prolong life. Being a powerful antioxidant, L-theanine has an anti-cancer effect, prevents the development of hypertension and atherosclerosis, and reduces the risk of vascular accidents such as heart attack and stroke, which are the leading causes of mortality.

To live a full life in old age and old age, it is important to maintain clarity of mind. The properties of L-theanine can be used in gerontology, including for the prevention of Alzheimer's disease.

Elina Klimovich

Oral administration of theanine to rats, which increased plasma theanine concentrations to 7763.3+/-3875.4 nmol/g (2% in drinking water), had little effect on serotonin release. Injection of theanine at a dose of 10 µM/kg had no effect on serotonin levels, but counteracted the effect of caffeine on increasing serotonin release. L-theanine, when administered orally to rats at 2,000-8,000 mg/kg body weight (for humans, this dosage would be 380-1280 mg/kg body weight), will cause a dose-dependent increase in tryptophan levels in the brain and a decrease in serotonin levels by up to 20.5% and 15.5% at the highest dosage. Technically, theanine has anti-serotonin mechanisms of action, but this occurs at very high doses and is likely not significant for standard oral dosing.

Mechanisms of GABA

Theanine injection (30 µM/kg, a dose of 15 µM/kg is ineffective, as are all doses above 30 µM/kg) increases GABA concentrations to 19.8%. On the other hand, a 4% solution of theanine in water in rats entails a decrease in the extracellular concentration of GABA in the frontal cortex.

Glutaminergic mechanisms

L-theanine is structurally similar to glutamate and has a weak effect on receptors with a concentration of half-maximal inhibition and inhibitory constant Ki, respectively, 24.6+/-0.9 µm/19.2+/-0.7 µm (AMPA receptor), 41.5+/-7.6 µm/29.3+ /-5.4µm (kainate receptor), and 347+/-47µm/329+/-44µm (NMDA receptor); values ​​are 800-30,000 less than those of the endogenous ligand L-glutamate. Theanine can accumulate in glutaminergic neurons (by two mechanisms with KM values ​​of 42.3 µM and 1.88 mmol), at least one of them is a glutamine transporter, while both amino acids compete for uptake (glutamine is inhibited with a half-maximal inhibition concentration of 329.2+/ -59.5µM, while the opposite deceleration is weaker at doses greater than 1,000µM). It has been noted that concentrations of 1-10mmol theanine can reduce extracellular glutamate concentrations. Theanine is a blocker substance that neutralizes the effect of NMDA receptors (with weak effectiveness). May reduce synaptic release of glutamate by blocking its transport. Theanine reduces glutamate levels, but rather weakly, requiring high concentrations of theanine. The increase in calcium production and stimulation of dopamine production at high concentrations of theanine (800µM) is blocked by the NMDA antagonist D-2-amino-5-phosphonapentanoate, and theanine can signal through NMDA receptors at high concentrations. Some of the mechanisms of action of theanine are neutralized by NMDA receptor blocking substances. At high concentrations, theanine has properties dependent on NMDA receptor impulses.

Sedative effect

In a study where increased alpha wave production was observed, some participants reported feeling more relaxed. Theanine (injection 5-10mmol/kg body weight) increases the time of hexobarbital-induced sleep by 11-21%, but is not addictive. ADHD (Attention Deficit Hyperactivity Disorder) is most often associated with hyperactivity symptoms such as restless legs or restless sleep. People with ADHD (boys 8-12 years old) given 200 mg L-theanine twice daily for 6 weeks experienced improved sleep quality, normalized sleep patterns (10%) and improved sleep efficiency. In studies that assessed sleep latency (the time it takes to fall asleep) and sleep duration (the length of time between falling asleep and waking up), these parameters remained unchanged. Additionally, when dosing theanine for relaxation purposes, no side effects of sedation have been observed.

Schizophrenia

Patients diagnosed with schizophrenia or schizoaffective disorder took 400 mg of L-theanine for 8 weeks in addition to standard antipsychotic medications, which subsequently helped significantly restore the positive effects of the drugs, improve general psychopathological symptoms and reduce anxiety.

Neuroimmunology

Oral administration of L-theanine at 2-4 mg/kg body weight in mice daily for 5 weeks in drinking water was able to reduce the toxic effect of Abeta (1-42) injection on memory, stop pro-inflammatory reactions through nuclear factor kappa B and extracellular regulated kinase (ERK)/p38.

Memory

In one study, participants with mild cognitive impairment took LGNC-07 (360 mg green tea extract and 60 mg theanine, three times daily for 16 weeks), which showed improvements in delayed recognition and working memory, but no improvement. or an effect on visuospatial and verbal memory (Ray Kim test).

Convulsions

Theanine has anticonvulsant properties when injected at a dose of 2.5-10mmol/kg against caffeine, although it is not effective against other agents such as picrotoxin and stichnine. In another study, when oral administration of 4% theanine in water in rats protected against pilocarpine but increased seizures from pentylenetetrazole, the study authors suggested theanine's use in limbic seizures but not generalized seizures, and hypothesized that this mechanism was associated with increased GABA concentrations in the frontal cortex. Potentiation of seizures caused by pentylenetetrazole, a GABAA blocker, has been noted in other studies with black and green tea containing theanine.

Anxiety

In a comparative analysis of the effects of L-theanine (200 mg) and alprazolam (1 mg) on ​​anticipation anxiety, the following was observed: while theanine had a relaxing effect, both theanine and alprazolam significantly reduced anxiety symptoms in the current anxiety model. expectations . Some other trials investigating situational anxiety have failed to find a difference between the effect of placebo and the effect of theamine at this dosage. In studies that measure relaxation, or response time, only people with general anxiety report the action benefits associated with relaxation, but those without anxiety do not perform differently than controls.

Attention and ADHD (Attention Deficit Hyperactivity Disorder)

People with mild cognitive impairment who took a mixture of theanine (60 mg) and green tea extract (30 mg) for 16 weeks improved selective attention as assessed by the Stroop test. Improvements in attention were noted in healthy people with high generalized anxiety scores, and there was no obvious effect in people with low generalized anxiety scores.

Stress

Rats were given a 3% solution of L-theanine in their drinking water and found that their resting circulating levels of corticosterone decreased to about half that of the control group. In hippocampal CA1 cells, theanine causes loss of NMDA-dependent long-term potentiation (LTP) relative to NMDA-independent long-term potentiation, while stress-induced memory impairment is observed with oral administration of this dosage. It is known that increased corticosterone and stress itself can suppress LTP and impair memory processing in the hippocampus, and decreased corticosterone promotes memory retention with theanine supplementation. When L-theanine was administered orally in rats at acceptable dosages, circulating biomarkers of stress with or without a stressor were reduced and negative effects such as memory impairment were reversed. In a stress tolerance test, 200 mg of theanine reduced perceived stress levels and reduced the risk of an increase in salivary IgA (a biomarker of stress) by approximately half at the end of the study. Participants self-reported a noticeable reduction in stress levels when taking theamine at standard oral dosages.

Cardiovascular Health

Circulation

Black and green teas have vasodilating properties and may promote the production of nitric oxide. Theanine promotes nitric oxide production through phosphorylation of endothelial nitric oxide synthase (eNOS) at Ser 1177 with effects that are concentration dependent at doses of 0.01-1µM (a 10µM dose was as effective as 0.01µM). Phosphorylation and subsequent relaxation of the endothelium directly depend on phosphoinositol 3-kinase (PI3K) and externally regulated kinase (ERK) (but do not depend on the protein kinase B Akt). Theanine promotes the formation of nitric oxide even at low concentrations, and produces significant effects when taken orally.

Interactions with other nutrients

Caffeine

Compared to caffeine alone, combining caffeine with 100 mg L-theanine had a positive effect on accuracy and attention in healthy adult participants on cognitive testing, a similar study had previously been conducted with the same dosage, and there was an improvement in sustained sustained attention and attention. fatigue rating. In a study that included two different dosing regimens (caffeine alone and caffeine plus theanine), there was no difference in error reduction on a sustained voluntary attention task when comparing pure dosing to the combined dosage. Taking caffeine in its pure form (150 mg), the feeling of fatigue is reduced, the speed of visual information processing (RVIP) and reaction time are improved; When supplemented with 250 mg L-theanine, these benefits were maintained, with improved concentration and reaction time and a reduction in headache severity (which increased in the caffeine control group). Reaction time (as well as the ability to switch between tasks) was improved with the lower dose mixture (50 mg caffeine and 100 mg L-theanine), and attention was also seen to improve in this study, with less of a decline in performance when using distractions. At least one study noted that increased attention (measured by maintaining attention during task switching) was observed independent of perceived fatigue.

Green tea

In one study, theanine's bioavailability was observed to be reduced when it was absorbed from green tea, which was assessed during a study on Caco-2 cells. Theanine is absorbed by passive diffusion, and is usually well absorbed at concentrations above 4 mmol through the intestinal cells, but with decreasing dosage, double absorption through the intestinal cells occurs. While the absorption rate remained at 35%, the excretion rate increased significantly. It has been suggested that the small amount of D-theanine in green tea (2.2-4.7% total content) may influence absorption rates at lower absorption rates; although the authors themselves question this theory.

Glutamine

Glutamine is also transported into the intestine like L-theanine (via the sodium transporter), only with a higher affinity coefficient. The kinetics of glutamine and L-theanine across the intestinal membrane is via passive diffusion, suggesting similar absorption kinetics. Studies that have suggested that L-theanine in green tea is less absorbed than theanine have linked this to glutamine, but there is no evidence yet. Tannic acid (the main element of green tea) can be neutralized by the mitochondrial glutamate transporter and has not been studied on the intestinal glutamine transporter (unlike mitochondrial glutamate).

Scientific research

In early studies of theanine, participants consumed the tea in much higher doses than is normal in everyday life. The researchers were interested in whether regular doses of tea would have the same effect reported in previous studies. A recent Unilever study found that even with just one cup of tea, an EEG study can demonstrate changes in alpha brain waves. Alpha waves occur in the brain and are associated with relaxation.

Effects on the brain

Because theanine can cross the blood-brain barrier, it has psychoactive properties. Theanine's potential effects in reducing mental and physical fatigue, improving cognition, and enhancing mood have been studied based on its synergistic interaction with. Structurally related to the excitatory neurotransmitter glutamate, theanine has only weak similarities to glutamate receptors on postsynaptic cells. The primary effect of theanine is to increase the overall level of the brain's inhibitory transmitter (). Theanine also increases dopamine levels in the brain and has slight affinity for AMPA, kainate, and NDMA receptors. The effect of theanine on serotonin is still a matter of scientific debate, with studies using similar experiments demonstrating that theanine can cause both an increase and a decrease in serotonin levels in the brain. It was also found that spontaneous injections of theanine into hypertensive mice significantly reduced levels of 5-hydroxycindoles in the brain. Researchers also suggest that theanine may inhibit glutamic acid toxicity. Theanine promotes the production of alpha waves in the brain. Studies on experimental rats have shown that even with repeated administration of extremely high doses of theanine, there are virtually no adverse psychological or physical effects. In one study on rats, theanine was shown to have neuroprotective effects. A placebo-controlled study found that adding theanine to antipsychotic medications is beneficial in reducing some symptoms of schizophrenia. Some manufacturers of drinks containing theanine market them as drinks that promote focus and concentration, while other manufacturers of similar drinks, on the contrary, talk about their relaxing and calming properties.

Theanine Supplements

In 2003, the German Institute for Federal Risk Assessment (Bundesinstitut für Risikobewertung, BfR) raised objections to theanine being added to drinks. Representatives of the institute said that the amount of theanine regularly consumed by people drinking tea or tea is almost impossible to determine. At the same time, it has been estimated that green tea consumed by the average Japanese daily drinker contains about 20 mg of this substance, but there are no studies measuring the amount of theanine obtained through the usual method of brewing tea, as well as the percentage losses due to the draining of the first infusion. Thus, while the Japanese consume, on average, less than 20 mg of theanine per day, and Europeans appear to consume even less, the BfR considers that pharmacological reactions cannot be ruled out in drinks containing 50 mg of theanine per 500 milliliters of liquid. Such reactions may include impaired psychomotor skills and increased sedative effects of alcohol and hypnotics. A 2006 study found no consistent, statistically significant evidence of adverse effects related to behavior, morbidity, mortality, body weight, food intake, clinical chemistry, hematology, or urine tests in rats given high doses of theanine for 13 weeks. There are no large studies in humans, but several smaller studies (fewer than 100 people) have shown that tannin causes an increase in alpha wave production and a decrease in anxiety, along with sleep quality benefits in patients with ADHD (attention-deficit disorder). hyperactivity). The combination of L-theanine helps speed up simple reaction times, speed up digital working memory responses, and improve speech accuracy. L-theanine, by increasing the power of gamma delta T cells, may promote the body's immune response to various infections. A 4-week study was published in 2003 that involved 11 tea drinkers and 10 tea drinkers at 600 milliliters per day. Blood test samples showed that the production of antibacterial proteins was five times higher in tea drinkers, which may be an indicator of a strong immune response. L-theanine may help stabilize cells in animals. Gamma-glutamyl methylamide, also known as GMA, N-methyl-L-glutamine, and metheanine, found in green tea, is structurally related to L-theanine and L-glutamine. GMA has been shown to be highly hypotensive compared to L-theanine.

Safety and toxicology

general information

It has been reported (statement from Taiyo co; manufacturer of Suntheanine®) that during oral administration of 99% L-theanine in rats, L-theanine did not exhibit toxicity, as did 6,500 mg/kg body weight for 2 weeks or 2,000 mg/kg body weight for more than 28 days. Supplementation with 5% L-theanine for 78 weeks was also not associated with toxicity. The same result was obtained in a 13-week toxicity test in rats at the highest nontoxic dose (TNTD) of 4,000 mg/kg body weight, which was the highest dose in the study. In animal studies, L-theanine was found to be safe, even very large doses did not cause toxicity. The Ames mutation frequency test for carcinogenicity was negative (meaning the substance is non-carcinogenic). L-theanine is not carcinogenic.

The listed substances are most likely suitable for beginners who are just getting acquainted with nootropics, or, perhaps, for more experienced nootropics in combination with strong substances to stabilize the effect. I am a beginner, so I can’t compare the effects of the drugs with anything else.
I will describe the effects of L-Theanine and its combination with Caffeine day by day, but in general, since throughout the course the sensations were similar. And also, when you read a description of effects like “your head seemed to become clearer and lighter,” feel free to divide it by two, since in words the sensations are conveyed stronger than they really are.

To begin with, I’ll tell you about the solo use of L-Theanine (300 mg twice a day: morning and afternoon). Some may not notice the effect the first time. The effect of the drug occurs very smoothly and quite unnoticeably. But when the effect disappears completely (about 4-5 hours after administration), you will remember and feel the effect of L-Theanine from memory. It is known that the substance is contained in green tea, albeit in small doses. This is an amino acid, it is similar to both glutamate and GABA. Glutamate is the most common excitatory neurotransmitter in the nervous system of vertebrates, GABA is an inhibitory neurotransmitter in the nervous system. Hence, indeed, there is a feeling of some not very noticeable composure during work and at the same time a feeling of calm. Personally, I noticed most of all that I stopped being distracted by noise and conversations around me when I was busy with something, the feeling that previously annoying sounds became less annoying and distracting (but at 300 mg, not much, don’t be fooled). This effect is also associated with an increase in alpha wave activity in the brain, which occurs in a person in a calm state while focusing on an object that does not require mental effort. And yet, it is during mental work that L-Theanine helps; this will be discussed below using a large dose as an example.
You can periodically eat a little chocolate or something similar, given that Theanine increases the utilization of glucose in the brain. After the effect occurs, you will begin to be less nervous; those around you are unlikely to notice changes in you, but you will feel that you have begun to suffer a little less from stress. More often this manifests itself in exciting moments. If earlier in such situations completely unnecessary thoughts could come into your head (as happens with me), which also distracted you from solving the problem, then with L-Theanine, even if they appear, they will not distract you as much strongly. I didn’t really notice an increase in mood due to an increase in dopamine levels, but I felt a slight feeling of clarity and lightness in my head, probably it was dopamine that caused this.
Theanine also dilates blood vessels; with good dosages (about 1000 mg), there is a pleasant feeling of a rush of blood to the head. Sometimes it becomes fun to play around and feel the rush as soon as you start solving something) Let me remind you that the effect comes slowly, within 1 hour (if taken in capsules), so you will have to plan your appointment in advance. We get that from 300 mg. three effects are more or less felt: you are less distracted from work by noise around you, your head seems to become lighter and clearer (not always), and you will become a little more stoic or calm in stressful situations.

About the method of administration.
I made 40 capsules of 300 mg. Theanine to make it more convenient to take in some situations. This is not economical, so I advise you to either add something else to the capsule (for example, Caffeine, 5-HTP, NALT...) or dissolve it in water.

If the effect is from 300 mg. L-Theanine will not be enough for you (most likely it will be so), then you can increase it to 1000-1500 mg. and drink, dissolving in water (preferably once a day).
-Now I just took 1000 mg. and I can say that while reading and thinking about the text, I literally immerse myself in it, of course, this does not manifest itself as the often described “tunnel vision” or something similar, no, everything happens very naturally. It seems that this is how it should have been, because I’m just doing business: writing a text and re-reading it. But no, it’s quite noisy around and besides, I have some planned plans that I’ve already forgotten about... all that’s left is quiet, entertaining work on the article. This can be called concentration against a background of calm. By the way, those who like to fly in the clouds will like this, you will be able to immerse yourself in your thoughts, periodically pulling yourself together and realizing how you flew away... almost like in childhood. Let me make a reservation right away: Theanine will not affect the quality of thoughts, fantasies or anything else. If you decide to take such a large dose, then I advise you to do it not often, no more than three times a week. Although maybe such a dosage will not make it worse, but on the contrary, only better, I don’t know. - I think this part of the review turned out to be the most important and rational in terms of using the substance (since for some reason the dosages recommended by all articles and many reviews at 100-200 mg, most would call it a placebo)... I don’t rule out that 100-200 mg will work well for you.

Now about L-Theanine (300-400 mg/2 times a day) + Caffeine (200-300 mg/2 times a day). Important: I used this combination no more than three times a week, so as not to develop tolerance to Caffeine. The two substances are known to act synergistically. L-Theanine should remove side effects of Caffeine, such as increased heart rate and increased blood pressure, and also eliminate the feeling of fatigue after removing Caffeine. Indeed, I did not notice this slight fog in the head and unfocusedness after the end of the Caffeine effect. There was also no, as someone said, "bad energy" from the Caffeine.
I played sports with this connection more energetically, and, which is very noticeable, after training there was simply no fatigue, that is, at all) My friend also noted this effect. The same applies to mental stress. But don’t waste all your energy like crazy, it’s dangerous. If, while playing sports with Caffeine, you notice that you are starting to feel sick, stop smoothly, do not sit down, breathe a little (even if you don’t feel like it), just in case, eat or drink something sweet to restore energy and drink water. I overtrained like this once, the sensations appeared quite sharply: weakness appeared in the body, trembling in the legs began, hunger and thirst struck. For me (I admit, stupidly) this coincided with a moment of reduced immunity and winter vitamin deficiency, which is why I got such a thing with a load slightly above average. By the way, many people know, but I will remind you: you should always drink more water and eat more vitamins (Vitrum®, etc.), carbohydrates (bananas, pasta, brown rice, oatmeal, etc.), proteins (eggs, chicken, etc.), fats (nuts, various oils, etc.), using any nootropics. This is important so that there is an effect and there is no headache (I don’t think there is any need to write about choline). For example, I didn’t even need to force myself to drink a lot of water, my body itself demanded what it needed, and I easily drank 3 bottles of water (about 1.5 liters in total) within 4 hours of the substances’ action. This applies to both solo L-Theanine and the combination. I can also say about the effect that Caffeine adds a little focus and speed in decision making, that is, if someone needs activity in addition to the calming effect of Theanine, then Caffeine will come in handy. And the most interesting thing is that already in the first days of taking it, I adjusted my sleep pattern. I, like many people these days, had a problem: I just couldn’t (I mean couldn’t) fall asleep in time to get enough sleep. Probably, the excess of information received during the day or artificial lighting affects it. I need to wake up at 7:30, but I fall asleep at 1:00. I don’t have enough sleep that much, and I very often go around sleepy in the first half of the day, which is why I sometimes feel dull) So, maybe solo L-Theanine, maybe its combination with Caffeine adjusted my regime so that I began to want to sleep at 22:00, which is why I started to get enough sleep. Perhaps it only affected me this way, but I still advise you to try L-Theanine if you have the same problem. So, the most noticeable effects after adding Caffeine: activity during sports, lack of fatigue after training and a little more concentration.

In short, you probably noticed how often I used the word “a little” when describing the effects of Theanine. From this we conclude that L-Theanine is unlikely to be suitable for improving your abilities and achieving more or less significant goals. It can be taken as a “regular” nootropic (taking advantage of the lack of harm with long-term use) as a mild sedative (anti-stress) or as an excellent addition to Caffeine.

Small addition (February).
I recently caught ARVI. The temperature was 39, now he has recovered, but asthenic syndrome is observed. This is the same state when efficiency is reduced, a feeling of a certain “renunciation from the world”, a feeling that it seems like YOU are speaking, but the thoughts of your speech seem to arise separately from you, without your control; It turns out that sometimes you talk some nonsense. And then I accidentally discovered another benefit from Theanine. After reading a medical article about this syndrome, I found evidence that it can be treated with various sedatives, nootropics, etc., in particular, they called the drug Tenoten. I decided that L-Theanine might be suitable and took 500 mg. The condition actually became a little better, this absent-mindedness and “unconsciousness” decreased by about half. Most likely, the substance improved some processes in the brain, since the condition became slightly better than before even after the cessation of the effect of the substance.

About asthenic syndrome.

In the last 3-5 years, strength sports have begun to pay special attention to supplements that, in one way or another, affect the brain, thereby improving both the overall quality of training and motivation, mood and approach to heavy physical activity. Theanine is one of the main components of many pre-workouts and fat burners, which has earned special attention due to its properties. The supplement gives a pronounced effect, increases concentration, mood and overall performance, without causing any consequences or addiction. If you want to know how to improve the quality of your workouts, then it's time to get acquainted with theanine.

What is theanine

• Reduces the impact of stress on the body and strengthens the immune system;
• Improves mood and cognitive abilities;
• Has a relaxing effect without drowsiness, provides mental clarity;
• Improves sleep quality;
• Increased mental and physical endurance;
• Increased GABA levels.

It is important to note that theanine can increase dopamine levels, and also improves the effectiveness of stimulants such as caffeine, eliminating their disadvantages and side effects.

Theanine use in sports

• In its pure form (separate additive);
• In fat burners;
• In pre-workout complexes;
• Together with caffeine.

For example, when using an amino acid to improve sleep or calmness, the combination with caffeine will be irrelevant.

Contraindications and side effects

How to take theanine

Conclusion