Recommended L Theanine dosage for sleep is 200 – 400 mg, three times daily.
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L-Theanine is safe in 200 – 250 mg doses. A maximum daily dosage of up to 1200 mg is recommended.
It may be taken in combination with GABA supplements. Talk with your doctor to see if taking methylcobalamin at the same time may result in even better sleep.
When taken with a cup of coffee daily, use 100- 200 mg L-Theanine. That will be enough to help improve energy, focus, and mood.
L-Theanine – Improving the Quality of Life
Mother Earth is a well of solutions to man’s health problems, and it showed its gracious kindness once again in 1949 when it revealed to us a powerful amino-acid found in green tea – Theanine.
Nothing much was known about this green tea component back then, but being part of the chemical ingredients of the popular herb green tea made it worthy of further study. A year later, scientists finally extracted it from the leaves of the Gyokuro plant. Theanine as a treatment for sleep was just one of the benefits identified.
The gyokuro plant is a kind of green tea that is grown shaded, meaning not exposed too much to the sun. It was later discovered that shaded tea plants contain larger amounts of Theanine than non-shaded ones. The matcha green tea is one example of plants that are grown with a deliberate intention of lessening sunlight exposure. This is done to increase Theanine content among these plants.
Enantiomers of Theanine
Theanine has two forms: the L- and the D- form. In product literature, the name with the L affixed, and basename Theanine refers to one and the same chemical. The D enantiomer is only implicitly implied in studies and is understood to have no nootropic effects that the L-enantiomer has.
Be careful with the supplements you are buying, because they may contain large proportions of the D-enantiomer. Poor processing of these products lessens L content and increases D content.
The L-Theanine molecule is structurally similar to the excitatory neurotransmitter called glutamate. Thus, it also attaches to glutamate receptors, although in a lesser degree compared to glutamate.
The molecule also acts as a glutamine and glutamate reuptake blocker, which means it can inhibit glutamate and glutamine receptors.
L-Theanine increases GABA, glycine, dopamine, and serotonin levels in different brain areas. However, in the case of its effects on serotonin, further studies are warranted, as past investigations showed contradictory results. Some showed that it can increase serotonin levels, while other studies showed diminishing effects.
*Glutamate – powerful excitatory neurotransmitter. It is released by the nerve cells of the brain and facilitates the sending of signals between them. This neurotransmitter is also a crucial player in memory and learning.
**Dopamine – another neurotransmitter. It’s the one that figures in the reward circuit. When a person feels pleasure, his dopamine level increases. L-Theanine may help stabilize dopamine levels.
***Serotonin – the “feel good” neurotransmitter, serotonin affects mood, sexual function and desire, learning, memory, appetite, sleep, and temperature regulation. It also affects cardiovascular, endocrine and muscular functions.
****GABA – Gamma Amino Butyric Acid – inhibits brain nerve transmission during times a person feels nervous.
*****Glycine – an amino acid. It has both excitatory and inhibitory effects in the central nervous system.
Though research and experiments don’t have conclusive evidence yet of significant effects of L-Theanine to brain functions, users of L-Theanine supplements report significant and positive changes.
The good thing is these supplements don’t have adverse side effects and even clinical studies found that large doses of supplements containing high amounts of L-Theanine are safe. Benefits include:
• Calming effect and relaxation – a capsule before bedtime may help relax your nerves
• Focus – some people report improvement in concentration and focus.
• Anti-anxiety – Some users think that L-Theanine helped them to be more relaxed when people are around and even during a performance in front of an audience.
• Anti-stress – calming effect after a stressful day
• Induce sleep – L-theanine has been proven to help people fall asleep, stay asleep and achieve an improved overall quality of sleep.
• Improve focus and concentration – Those who are about to take an examination or preparing for a business presentation may benefit as well from the feel-good and anti-anxiety effects of L-Theanine.
• Synergistic effect with caffeine – may reduce negative effects of caffeine. When taken alone, users experience minimal effects. It doesn’t affect the energy-producing effect of coffee.
• Liver protection – Increases glutamate levels in the liver.
• The cure for hangover – There are some reports from consumers regarding this.
• Help ADHD – L-Theanine is a non-expensive alternative for treating ADHD in children.
• Help for smokers and opiate users – This is due to the ability of L-Theanine to increase GABA levels.
• Improve cancer meds potency – This is under serious study, which is based largely on the fact that Asians have lower incidences of cardiovascular diseases and cancer. The assumption is that L-Theanine plays a role in that.
Take note that these benefits are still under investigation for confirmation. It is important that you read reviews on supplements and have a consultation with your doctor.