How does theanine make you feel

The L-theanine in green tea can create a savory taste, also known as umami flavor. Research suggests that umami flavors may reduce appetite, which often helps with weight loss. L-theanine may support the body in fighting off illness. Research has linked high blood pressure with a higher risk of several health problems, including heart attack and stroke.

L-theanine may help reduce stress, and a reduction in stress and increased relaxation can lower the heart rate. In turn, this may help lower blood pressure. Some research on animals suggests that L-theanine may increase the effectiveness of a chemotherapy drug called doxorubicin. It is possible that it makes doxorubicin more effective by increasing the amount of the drug in cancer cells.

However, scientists need to do more research to understand the specific interactions between these chemicals. Scientists have not yet conducted high-quality research in humans. Many studies to date have had a small sample size, meaning that very few people took part in the research. Data from just a small number of people are less likely to be conclusive than those from larger groups.

Other studies have used animals, such as rats or mice. However, humans are likely to react differently to animals, so these results may not be applicable. A person should speak to their doctor before taking supplements. Most people are unlikely to experience side effects when they take L-theanine, but the supplement may interact with some medications. It is essential to speak to a doctor about any current medications before taking L-theanine supplements. L-theanine is not a medication, so there are no official guidelines regarding how much a person should take.

However, the supplement is unlikely to cause an overdose. Epidemiological studies suggest that long-term habitual consumption of green tea might reduce the risk of dementia. One study of people aged over 55 in Singapore, for example, found that those who drank as little as one cup of tea per week performed better at memory and information-processing tasks than did non-tea-drinkers 2. But epidemiological studies have limitations. Other lifestyle factors or genetics could be responsible for the positive results, says Borgwardt.

One possible confounding factor is that the process of preparing and drinking tea is having the effect, not the tea itself. Magnetoencephalography can be used to assess brain activity following tea consumption.

Credit: Swinburne Neuroimaging. Steptoe and his team examined the effect in healthy men of drinking black tea compared with a caffeinated placebo. The tea and the placebo were presented as fruit flavoured powders, coloured like tea to mask any differences between the two drinks.

The researchers found that tea helped people to recover more quickly from a stressful task 3. The tea drinkers also said they felt more relaxed than did those who drank the placebo. Researchers are also starting to look at which compounds give tea its beneficial properties. Tests of the key constituents — l -theanine and EGCG — suggest that they contribute alone and in combination with caffeine. In , Scholey and his colleagues reported that volunteers who consumed a nutrient drink containing milligrams of l -theanine — around the amount found in eight cups of tea — had lower cortisol levels and reported feeling more relaxed after performing stress-inducing tasks than did those who consumed a placebo 4.

The researchers also used magnetoencephalography MEG to assess changes in brain activity associated with the drink. People who were naturally more anxious showed an increase in lower-frequency brainwaves, known as alpha oscillatory activity. Alpha brainwaves are associated with relaxation and a lack of active cognitive processing. In a previous study, Scholey found that l -theanine improved memory and reaction time when consumed with caffeine — and that the effect was greater than that of caffeine or l -theanine alone 5.

He suspects that this meditative state is achieved, in part, by l -theanine relaxing only the areas of the brain not needed to perform tasks, as shown by the MEG analysis. The compound passes through the blood—brain barrier, so it could directly benefit brain plasticity — the process through which the brain regenerates itself. In a detailed study, Scholey used electroencephalography to compare the brain activity of people consuming either an EGCG-containing nutrient drink or a placebo.

The EGCG drinkers experienced an increase in brain activity across all bandwidths: alpha waves; theta waves, which are associated with quiet wakefulness; and beta waves, which increase with focus and attention. The study suggests that the EGCG drink nurtured a relaxed and attentive state of mind 6. Animal and in vitro studies 7 have shown that EGCG can pass through the blood—brain barrier to act directly on the brain, and that it might improve the health of blood vessels and boost the supply of nitric oxide that together could benefit cognitive function.

People who take these or any other medications and supplements should consult with a physician before beginning to use L-theanine. L-theanine may interrupt the stimulating effects of caffeine and herbs or supplements that contain caffeine. Supplements that lower blood pressure.

L-theanine may lower blood pressure, and combining this supplement with other blood-pressure lowering supplements may cause blood pressure to drop too much. People have relied on the stress-relieving, sleep-promoting powers of L-theanine for centuries, by drinking tea—especially green tea.

Camfield, DA et al. Acute effects of tea constituents L-theanine, caffeine and epigallocatechin on cognitive function and mood: a systematic review and meta analysis. Nutrition Reviews, 72 8 : Fleming, Amy. Umami: why the fifth taste is so important. The Guardian. Foxe, JJ et al. Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology, 62 7 : Garcia, R. Stress, hippocampal plasticity, and spatial learning.

Synapse, 40 3 : Higashiyoma, A et al. Effects of L-theanine on attention and reaction time response. Journal of Functional Foods, 3 3 : Kakuda, T et al. Bioscience, Biotechnology, and Biochemistry, Kimura, K. L-theanine reduces psychological and physiological stress responses. Biological psychology, 71 1 : Liu, W et al. Journal of Biochemistry, Lyon, MR et al. Alternative medicine review: a journal of clinical therapeutic, 16 4 : Mason, Russ Alternative and Complementary Therapies, 7 2 : Narukama, M et al.

L-theanine is different. It uses the leucine-preferring transport system to hitch a ride across the blood-brain barrier, allowing it to target the brain directly. Essentially, theanine is better able to get to where it needs to be efficiently.

Once past the blood-brain barrier, L-theanine enacts a variety of neurophysiological and pharmacological effects. It has been found to up-regulate inhibitory neurotransmitters, and blocks the binding of L-glutamic acid to glutamate receptors in the brain.

It has also been found to potentially modulate serotonin and dopamine in select areas of the brain. The effects of L-theanine can be tracked via an EEG, but changes in brain electrical activity are dose-dependent. L-theanine has shown similar effects to electrical activity as those of meditation, which includes an increase in alpha waves in the parietal and occipital regions of the brain.

There is still much research to be done on the processes of L-theanine absorption in the body, but it is clear that the way it interacts with neurotransmitters has an effect on stress management, which plays into anxiety regulation. Once theanine has crossed the blood-brain barrier, what does it do?

This question is tricky to answer with absolute certainty due to the various studies suggesting it does various actions, but it is understood that theanine helps to regulate serotonin levels and dopamine levels in the body, which are chemicals that are ultimately responsible for mood. It is also thought that it can increase levels of a protein called brain-derived-neurotrophic-factor, keeping the brain healthy.

When the brain is better able to manage stress, it improves in all of its other functions: memory, cognition, attention, etc. Theanine is found in various foods, including green and black teas, white tea, C.

Unfortunately, there are very few opportunities for theanine consumption in the everyday western diet. In Japan, theanine is added to many foods, such as desserts, soft drinks, and herbal teas, but in the United States black teas and green teas are generally the only easily accessible sources. It is often advised that people take an L-theanine supplement, which can be in the form of L-theanine tablets, L-theanine capsules, or L-theanine powder.

There is currently no official theanine dosage guideline in the United States, although studies have found that doses of up to mg per day are typically safe and well tolerated. In fact, one study found that just 50mg per day was a good L-theanine dosage for anxiety, which works out to just over 2 cups of tea per day, based on a standard 20mg dose per cup. After taking L-theanine, participants regularly note a calming effect within 30 to 40 minutes of consumption, with dosages of 50 to mg.

These effects often last 8 to 10 hours. Adding theanine to your diet can be as easy as increasing your tea intake—yummy and stress-relieving! Theanine is one of the safest natural anxiety remedies, and it is unlikely to have any major side effects. There are few known interactions with theanine, but it is always best to check with your doctor before taking a theanine supplement if you are taking any prescription medications.