L-Theanine: Tea’s Amino Acid for AN EXCELLENT Night’s Sleep

Tea: coffee’s coy competitor in the cutthroat-yet throat-soothing-world of hot beverages. Both provide daily stimulant boosts, both are superb to share with someone you care about, and both are steeped in complex and rich histories.

But popular teas (like green tea extract, black tea, as well as tea extract and tea constituents) have something coffee doesn’t-an amino acid celebrated because of its cognitive performance and wider healthy benefits: L-theanine (L-THEE-uh-neen).

If a cup is had by you of green tea extract or black tea facing you, have a sip. Savor those flavonoids and tocopherols lending the cup its signature color and flavor. The tea leaves’ distinct bitterness comes by natural antioxidants knowns as catechins.1

But another flavor you need to be experiencing there’s. A pleasing mouth-filling sensation that creates a savory and rounded taste. Umami, known as the fifth taste after bitter, sour, sweet, and salty. Tea’s umami flavor is all as a result of the non-protein amino acid, L-theanine.1

In this article, we won’t stay glued to why tea is really tasty just. We’ll discuss the results L-theanine can have in your stress levels, cognitive performance, and cardiovascular and immune health.

Brain Boost

A healthy body starts with a healthier brain. L-theanine has proven itself to become a powerful supplement for brain health by assisting with stress, sleep, attention, and memory.

Stress and Anxiety

If you’ve ever brewed a cup of tea to decompress from the stressful day or give an anxious friend, congratulations-you have fabulous instincts.

Researchers are finding L-theanine can reduce our physiological stress responses by altering the behavior of neurotransmitters in the mind.2 But this isn’t a slow, thirty-days-to-better-behavior modification process. L-theanine is tough, jumping on defense immediately.

Taking L-theanine is much like hiring a bodyguard for the brain.

Our brains balance activity through excitatory (upper) and inhibitory (downer) neurotransmitters. You’ve probably been aware of a few of the major excitatory neurotransmitters like serotonin and dopamine. Nevertheless the balance can shift via an overabundance these excitatory neurotransmitters and cause classic responses we’re knowledgeable about: stress, anxiety, and activation of the sympathetic nervous system (also referred to as the fight-or-flight response).

Taking L-theanine to mimic gamma-aminobutyric acid (a neurotransmitter that blocks impulses between nerve cells in mental performance) can inhibit these excitatory responses and ease their physiological stress responses, enabling you to enjoy lower heartbeat,2 lower blood circulation pressure,3 attenuation of the fight-or-flight response,2 and reduced cortisol levels (major stress hormone).2,3

If the classic calming effect isn’t revealing enough, let’s pull the covers how deeply relaxing L-theanine may be back.

Sleep

During sleep, it’s about theta waves and delta waves. Theta waves occur in the very first stages of sleep and generate two distinct rhythms of greater amplitude and lower frequency than our waking beta waves. Delta waves would be the lowest frequency, highest amplitude waves generated throughout the deepest stages of sleep. But before sleep, when you’re because daydreamy still, relaxed state, it’s exactly about the alpha waves. Mental performance generates alpha waves during relaxing activities deeply, such as for instance meditation.4,5

But if you find it difficult to feel peaceful during meditation or get the mind for doing that quiet calm prior to bed, L-theanine can there take you. Studies demonstrate that L-theanine can generate alpha brain waves in the parietal and occipital elements of the brain, resulting in an extended calming effect.4,5 In a placebo-controlled study of young people who have ADHD, L-theanine proved especially effective in aiding them sleep and experience deep sleep.6

Sleep problems certainly are a concern for people with ADHD often, and L-theanine turned out to be a secure and efficient therapy to enhance sleep quality.

Even, you might take advantage of taking L-theanine before bed. However, drinking the amino-acid rich green tea extract before bedtime is probably not the most effective idea though. Caffeine is really a sneaky stimulant. Luckily, you will get most of the tranquility of L-theanine with no caffeine boost by firmly taking Yawn, HVMN’s non-habit forming sleep aid. As well as L-theanine, Yawn contains other REM cycle saviors like magnesium glycinate, amino acid L-glycine, and the classic melatonin for better sleep quality.

Focus and Attention

L-theanine has the capacity to both calm you in the evenings and supply a boost each morning down. You understand those full days; from the night time before leaves you dull poor sleep quality, each excruciating minute extended between sips of coffee. But all that coffee can up have a poor build, ultimately causing a jittery, on edge feeling while trying to not fidget through your conference room presentation desperately.

If you’re willing to sacrifice the coffee, although not the caffeine, Day going hvmn has Sprint to truly get your. This nootropic stack features L-theanine, caffeine, and the added bonus of ginseng to cut back fatigue. Like the true name, Sprint was created to get your brain moving and keep it alert for approximately six hours quickly. It’ll give you that ideal mental flow to be focused, productive, and energetic without all of the jitters.

The same amino acid that ushers you into dreamland can deliver an attentive frame of mind also. Multiple human tests also show that consuming L-theanine can increase focus, reaction times, and visual processing while reducing mental fatigue.7,8 Essentially, subjects in these human studies performed attention tasks better after taking L-theanine. Their overall mental performance improved.

Even once the mind is in a relaxed state and creating those alpha waves, it’s focused. Consider meditation: its goal is mindfulness, emphasizing an inner calm. Meditating is just a kind of dialed-in concentration that occurs to be calming also.

Memory

Maybe you’re, however, you can’t remember the real names of half your closest coworkers. Enter L-theanine, that may benefit memory.9

To be clear: drinking just one cup of green tea extract wont suddenly remind you of where you left your keys. However, consuming L-theanine with time may help protect the neurons in the human brain from injury or death to mitigate cognitive impairment and subscribe to the development of the hippocampus (which, sadly, isn’t the long run academic grounds of the large semi-aquatic African mammal). Nonetheless it is the right element of your brain accountable for storing memories.9

Start young, and also you could even stand an improved chance contrary to the oxidative memory and damage impairment of Alzheimer’s.10

Oh, and remember exactly how we mentioned L-theanine reducing cortisol levels? Cortisol make a difference memory retrieval negatively.11 Reduce cortisol levels, and you will manage to retrieve those memories a far more easily little.

We’ve touched upon what L-theanine may do for the brain, but let’s keep in mind about its benefits for the physical body.

Body Builder

L-theanine couldn’t let the human brain have most of the fun. So up your tea freshen, and let’s speak about what your amino acid can perform for the body.

Immune System

Unfortunately, L-theanine just isn’t the cure for the most popular cold. However it has been associated with increased protection from the flu and a good start in immune function when along with another amino acid, L-cystine.12 This combination improves the production of Immunoglobin G (IgG), an antibody with a vendetta against infection, and glutathione (GSH), an antioxidant.12

Antioxidants are valuable simply because they help our anatomical bodies remove free radicals. Radicals are these unpaired free, unstable, thieving little molecules that steal electrons from our lipid cell membranes (also referred to as lipid peroxidation). The theft causes tissue and muscle damage and plays a role in a number of the big name diseases available: diabetes, cardiovascular disease, and cancer. L-theanine has demonstrated powerful antioxidative properties.13,14,15

Cardiovascular System

Because antioxidants help us eliminate the free radicals that cause cardiovascular problems like cardiovascular disease, L-theanine may do some amazing things for heart health pretty.

Tea leaves from green tea extract and black tea by themselves have been demonstrated to improve cardiovascular health.16,17 And L-theanine sweetens the offer through its power to mitigate blood circulation pressure increases if the user undergoes acute stress. Translation? Less stress on the heart.18

Supplementing with L-theanine

a fan of green tea extract or black tea

Not? Each day healthy adults can safely and easily supplement L-theanine at a dosage of 100-200 mg, an astounding five to ten times higher concentration than what you’ll find in a cup of green tea extract.1 So even when you’re pounding cup after cup of the umami taste bomb already, may very well not be enjoying most of its benefits…or at the least not as efficiently. Day or even to cool down by the end of it consider supplementing with L-theanine to heat up for your.

L-theanine hasn’t been connected to any adverse negative effects or symptoms in the neuropharmacology sphere, however that it will not be combined with medications taken for raised blood pressure because L-theanine reduces blood circulation pressure. As with brand new medications and supplements, consult with your doctor before taking.

Last Drops

Whether you’re a coffee connoisseur or even a tenacious tea drinker, the body and mind will relish some great benefits of adding L-theanine to the mix. To recap, those are:

  • Reduced degrees of stress and anxiety
  • Increased sleep quality
  • Increased focus, attention, and memory
  • Increased immune function
  • Increased cardiovascular health
  • Antioxidative properties

No matter what’s in your cup, we could all raise a glass compared to that.

Scientific Citations
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Borzelleca JF, Peters D, Hall W. A 13-week dietary toxicity and toxicokinetic study with l-theanine in rats. Food Chem Toxicol. 2006;44(7):1158-66.
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Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007;74(1):39-45.
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Rogers PJ, Smith JE, Heatherley SV, Pleydell-pearce CW. Time for tea: mood, blood circulation pressure and cognitive performance aftereffects of caffeine and theanine administered alone and together. Psychopharmacology (Berl). 2008;195(4):569-77.
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Juneja LR, Chu DC, Okubo T, Nagato Y, Yokogoshi H. L-theanine-a unique amino acid of green tea extract and its own relaxation effect in humans. Trends in Food Science & Technology, 1999(10);6-7, 199-204
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Kobayashi K, Nagato Y, Aoi N, Juneja LR et al. Ramifications of L-theanine on the release of alpha-brain waves in human volunteers. Journal of the Agricultural Chemical Society of Japan. 1998.
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Lyon MR, Kapoor MP, Juneja LR. The consequences of l-theanine (Suntheanine) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Alternative Medicine Review. 2011;16(4):348-354
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Haskell, C. (2008) The results of l-theanine, caffeine and their combination on mood and cognition. Biological Psychology Volume 77, Issue 2, February 2008, Pages 113-122
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Dodd, F. (2015). A double-blind, placebo-controlled study evaluating the results of caffeine and L-theanine both and in combination on cerebral the flow of blood alone, mood and cognition. Psychopharmacology Volume 14, Issue 232, March 2015, Pages 2563-2576.
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Takeda A, Sakamoto K, Tamano H, et al. Facilitated neurogenesis in the developing hippocampus after intake of theanine, an amino acid in tea leaves, and object recognition memory. Cell Mol Neurobiol. 2011;31(7):1079-88.
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Kim TI, Lee YK, Park SG, et al. l-Theanine, an amino acid in green tea extract, attenuates beta-amyloid-induced cognitive dysfunction and neurotoxicity: lowering of oxidative damage and inactivation of ERK/p38 kinase and NF-kappaB pathways. Radic Biol Med free. 2009;47(11):1601-10.
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Kirschbaum C, Wolf OT, May M, Wippich W, Hellhammer DH. Stress- and treatment-induced elevations of cortisol levels related to impaired declarative memory in healthy adults. Life Sci. 1996;58(17):1475-83.
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Takagayi, Y, Kurihara, S, Higashi, N, et al. (2010). Combined Administration of L-Theanine and L-Cystine Enhances Immune Functions and Protects against Influenza Virus Infection in Aged Mice. Journal of Veterinary Medical Science, 72(2), 157-165. doi:10.1292/jvms.09-0067
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Yokozawa, T.; Dong, E. Influence of green tea extract and its particular three major components upon low-density lipoprotein oxidation. Exp. Toxicol. Pathol. 49:329-335; 1997
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Cho, H. S.; Kim, S.; Lee, S. Y.; Park, J. A.; Kim, S. J.; Chun, H. S. Protective effectation of the green tea extract component, L-theanine on environmental toxins-induced neuronal cell death. Neurotoxicology 29:656-662; 2008
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Nishida, K.; Yasuda, E.; Nagasawa, K.; Fujimoto, S. Altered quantities of phospholipase and oxidation C isozyme expression in the brains of theanine-administered rats. Biol. Pharm. Bull. 31:857-860; 2008
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Nantz MP, Rowe CA, Bukowski JF, Percival SS. Standardized capsule of Camellia sinensis lowers cardiovascular risk factors in a randomized, double-blind placebo-controlled study. Nutrition. 2008;25(2);147-54. doi: 10.1016/j.nut.2008.07.018
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Babu PV, Liu D. Green tea extract catechines and cardiovascular health: an update. Current Medicinal Chemistry. 2008;15(18):1840-50
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Yoto A, Motoki M, Marao S, Yokogoshi H. Aftereffects of caffeine or l-theanine on changes in blood circulation pressure under physical and psychological stress. Journal of Physiological Anthropology. 2012;31:28. doi: 10.1186/1880-6805-31-28