nootropic
L-theanine
Also known as: TheanineL-theanine is an amino acid found mainly in tea leaves. It's commonly paired with caffeine in focus products and studied for its effect on relaxation without sedation.
Educational reference only — not medical advice. These statements have not been evaluated by the FDA, and this information is not intended to diagnose, treat, cure, or prevent any disease. Talk to a healthcare provider before use.
Typical dose
Studies commonly use 100–200 mg, often combined with caffeine.
Onset
Roughly 30–60 minutes
Legal status
Sold as a dietary supplement in the U.S. under DSHEA.
Common forms
CapsuleGummyIn tea
Safety
Considered well tolerated in studies, with few side effects reported. Long-term high-dose safety data is limited.
Interactions
May add to the calming effect of other relaxation supplements; generally mild.
Who should avoid
People who are pregnant or nursing should consult a healthcare provider, as data is limited.
Sources
- Hidese S, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions. Nutrients. 2019.
- EFSA Panel on Dietetic Products. Scientific Opinion on L-theanine. EFSA Journal. 2011.