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L-Theanine Supplements Review

Touted for Stress Relief, Do L-Theanine Supplements Work?

Summary

• What is L-theanine?

  Commonly known simply as theanine, L-theanine is a water-soluble amino acid present in black and green tea (see What It Is).

• What are the health benefits of L-theanine?

  Several small-scale clinical studies (funded by L-theanine manufacturers) suggest that L-theanine may mitigate stress, anxiety, and blood pressure during stressful times; however, not all studies show a clear benefit (see What It Does).

• How much L-theanine should I take?

  The typical dosage of L-theanine ranges from 200 mg to 400 mg per day (see Dosage).

• Top Pick for L-theanine:

  ConsumerLab.com did not identify any quality issues with selected L-theanine products available in the U.S. However, it observed significant cost disparities for a 200-mg dose of L-theanine, varying from merely 2 cents to up to 50 cents (see What CL Found). ConsumerLab selected a Top Pick based on dosage, cost, and formulation.

• L-theanine safety and side effects:

  At standard dosages, L-theanine generally appears safe, although there may be interactions with blood pressure medications and benzodiazepines (see Concerns and Cautions).

Besides expert testing results, ConsumerLab relies only on high-quality, evidence-based information sources. These include peer-reviewed studies and data from authorities such as the FDA, USDA, and the National Academy of Medicine. For emerging topics, studies from pre-print journals may also be referenced. All content is reviewed by medical doctors and experts with doctoral degrees in pharmacology, toxicology, and chemistry. Our information is continuously updated and medically evaluated to ensure accuracy and reliability.

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Alphabetical list of L-theanine supplement brands compared in this review

Doctor's Best L-Theanine with Suntheanine

Fit Powders L-Theanine

GNC L-Theanine

Healthy Origins L-Theanine

Jarrow Formulas L-Theanine 200

Life Extension Theanine XR Stress Relief

Nature's Trove L-Theanine 200 mg

Solgar L-Theanine 150 mg

Sports Research [SR] L-Theanine

Swanson L-Theanine

Vitacost L-Theanine

You must join to see the full review and test results for L-theanine supplements along with ConsumerLab.com recommendations and quality ratings. You'll receive test results and quality ratings for 9 supplements evaluated by ConsumerLab.com, plus 2 others that passed the same testing through their voluntary Quality Certification Program. Additionally, you will learn:

• Which L-theanine supplements failed ConsumerLab testing and which passed
• ConsumerLab's Top Pick among L-theanine supplements based on quality and value
• Differences in the marketed forms of L-theanine, such as Suntheanine, L-Tea Active, and Theanine XR
• The clinical evidence for and against L-theanine supplementation for reducing stress and anxiety, lowering blood pressure, and improving sleep, mood, and cognition
• Potential side effects and drug interactions of L-theanine supplements
• Tips for buying and using L-theanine, and more!

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L-Theanine: 6 Benefits, Uses, Side Effects, and More

L-theanine is credited with potential benefits for depression, sleep, and stress management. It possesses antioxidant and anti-inflammatory properties and can help regulate anxiety and immune responses.

As a non-protein amino acid derived from the tea plants Camellia sinensis L., responsible for both green and black tea production, L-theanine delivers a pleasant flavor that smooths the bitterness associated with tea leaves. It can also be consumed as a dietary supplement.

1. Can Reduce Stress and Anxiety

Research indicates that a daily intake of 200-400 milligrams of L-theanine can help reduce stress and anxiety in individuals facing stressful scenarios. L-theanine operates on the central nervous system, influencing specific pathways and receptors in the brain to alleviate feelings of stress and anxiety.

This amino acid specifically lowers glutamate release, an excitatory neurotransmitter that triggers nerve signals. Excessive glutamate can lead to overactive nerve signaling under stress and anxiety.

2. Has Been Shown To Support Cancer Treatment

Studies suggest that L-theanine may bolster the effectiveness of doxorubicin, a chemotherapy drug used in cancer treatment. Animal studies have shown it can facilitate greater drug absorption into cancer cells, aiding in their destruction. Further research is necessary to ascertain if this effect holds true for human cancer cells.

3. Helps Improve Immune Function

Evidence indicates that L-theanine may support the immune system by reducing upper respiratory infection incidents, including colds and flu. It assists immune cells in responding effectively against bacteria and viruses, aiding your body in combating infections.

4. Supports Restful Sleep

L-theanine may enhance sleep quality by inducing a calming effect on the nervous system. A small study found that participants who consumed 200 milligrams of L-theanine daily for four weeks experienced reduced sleep latency and disturbances, requiring less sleep medication than those receiving a placebo.

Research involving 160 participants examined various supplements, including L-theanine, for sleep enhancement. The intake of 200 milligrams over seven days significantly addressed difficulties with both falling and maintaining sleep.

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