This powerful amino acid comes with great benefits for men
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How to get more L-theanine and why you want to
Have you ever compared the effects of tea against the effects of coffee?
Both are mentally stimulating because of their caffeine content.
But tea also has a calming, anti-stress effect.
The calming properties of tea are believed to be due, in large part, to L-theanine.
L-theanine is a very interesting amino acid.
A recent study found that supplementing pure L-theanine lowers feelings of stress and improves mental function.
This randomized controlled trial took place at the National Institute of Neuroscience, National Center of Neurology and Psychiatry, Kodaira, Tokyo. The journal Nutrients published the results.
There has been a lot of interest in L-theanine in Japan over the last couple of decades. Much of the research has been done on animals.
L-theanine researchers have found that the supplement can have profound effects on mental function in animals.
“L-theanine has been shown to improve performance in recognition tasks in stressed young rats and to have anti-stress or antidepressant-like effects in mice.”
There is some human research on L-theanine. And the studies show that it does have a calming effect.
But most of the previous human studies have been looking at the effects of L-theanine supplementation within a 24-hour period.
This study was designed to test the effect of four weeks of L-theanine on stress and mental function in humans.
“This trial aimed to examine the possible effects of four weeks of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults.”
The scientists recruited 30 participants (men and women) and assigned them randomly to two groups.
One group received L-theanine supplements for four weeks. The second group got an inactive placebo capsule.
Neither the researchers nor the participants knew who was receiving L-theanine or the placebo.
The study used 200 mg of L-theanine. The L-theanine product was produced by Suntheanine in Japan, one of the oldest suppliers of theanine to the supplement market.
Participants were instructed to take the single 200 mg capsule before bed every night for the four weeks of the trial.
“L-theanine (200 mg/day) or placebo tablets were orally self-administered before sleep each night for four weeks.”
The researchers carried out a battery of tests on the participants before and after the study period.
The tests included questionnaires relating to stress and sleep. Other tests looked directly at mental performance.
Four weeks of L-theanine supplementation had comprehensive benefits on reports of stress and mood.
“For stress-related symptoms, depression scale and anxiety inventory trait scores decreased after L-theanine administration.”
L-theanine is well-known for its ability to decrease anxiety.
Its ability to decrease feelings of depression is not surprising either.
The effects of l-theanine on sleep are hotly debated because of conflicting results in short-term studies.
This study found that consistent supplementation with l-theanine improved sleep.
The Pittsburgh Sleep Quality Index questionnaire is standard for assessing self-reported sleep quality. Lower scores indicate better sleep.
(And better sleep means better health…)
“Pittsburgh Sleep Quality Index scores decreased after L-theanine supplementation.”
Participants found that by the end of the study they could get to sleep faster.
Sleep was less disturbed with consistent L-theanine supplementation.
L-theanine users were able to decrease their use of sleep medication.
“Scores for sleep latency, sleep disturbance, and use of sleep medication improved after L-theanine administration, compared to the placebo administration.”
With lower stress, better sleep, and decreased sleep medication, it’s not surprising that mental performance improved.
L-theanine users became more fluid in their language skills.
“Verbal fluency scores improved after L-theanine administration.”
Participants in the L-theanine group were better able to plan ahead and carry out their intentions.
Executive function includes planning and fluid intelligence – it describes reasoning and problem-solving ability in the real world.
“Executive function scores improved after l-theanine administration.”
So there it is: L-theanine improves stress, anxiety, sleep, and mental function.
“Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.”
Tea is the only practical source of L-theanine from food and drink.
One cup of tea contains about 15 mg of L-theanine. This study used more than 10 times that amount.
So it’s probably not possible to get these effects from one or two cups of tea.
In addition, drinking large amounts of tea can have detrimental effects on thyroid hormones.
And many tea products contain relatively high amounts of heavy metals.
Fortunately, L-theanine is available as a supplement.
You should consult a healthcare practitioner about diagnosing and treating any health-related problems.
Belly fat, high blood pressure, diabetes, “rockiness” problems, even cancer — all caused by this one issue with your metabolism…
What is the biggest difference between youth and old age?
Young people are always full of energy and in great health because they have hot, high metabolisms.
They burn sugar for energy.
However, older men get cold and sluggish and their metabolisms slow down.
And they burn only fat for energy.
And this opens them up to weight gain, “rockiness” problems, diabetes, prostate issues, and even cancer.
So how do you restore a hot, high metabolism?