L-theanine for stress relief and enhanced attention

Tea is the most widely consumed beverage in the world after water. Tea contains an amino acid called, L-theanine that can beneficially affect certain aspects of brain function. Evidence from electroencephalograph (EEG) studies show that it significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness. This effect occurs with the amount typically found in a cup of black tea.      https://pubmed.ncbi.nlm.nih.gov/18296328/

In one published study an EEG was performed on healthy, young participants before the ingestion of 50mg of L-Theanine, and again after 45 minutes and again after  60, 75, 90 and 105 minutes. Participants were resting and instructed to close their eyes during the EEG recording. It was shown that there was an increase in alpha wave activity persisting over time in those who were given the L-theanine compared to participants who had ingested a placebo. This study was then replicated with subjects who were engaged in passive activity during the study. The readings clearly indicated that L-theanine has a significant effect on the general state of mental alertness or arousal. Alpha activity is known to play an important role in aspects of attention, and further research is ongoing to better  understand the effect of L-theanine on attentional processes. 

https://pubmed.ncbi.nlm.nih.gov/18254874/

A review of existing scientific stuides was published in the scientific journal Nutriton Reviews, which summarized the available literature on the association between two dietary components of tea, caffeine and L-theanine, and investigated the psychological effects of consumption. The studies reviewed suggest that caffeinated tea when ingested at regular intervals, may enhance alertness and focused attention. These findings seem consistent  with the known neurochemical effects of L-theanine on the brain. L-theanine may interact with caffeine to enhance performance in terms of attention switching and the ability to ignore distraction; this likely reflects mechanisms  of higher-level cognitive activity which may also be sensitive to the detrimental effects of overstimulation. Further research needs to be done to investigate the interactive effects of caffeine, L-theanine, and task complexity, utilizing a range of valid psychological measurements to assess the possible neuroprotective effects of L-theanine. Tea is known to be a rich source of flavonoid antioxidants, and teas’ effects therefore, are those which go beyond the effects that could be attributed solely to its L-theanine component. Epidemiological and longer-term interventional studies are needed among individuals at risk of neurodegenerative disease. 

According to the Cleveland Clinic’s assessment of black tea and its theanine component, since some users says it can enhance alertness, while others say that it helps with stress relief and insomnia, we need to understand the interplay of its different effects. Dietitian Julia Zumpano, RD, LD advises that the best way to get the most use out of L-theanine has a lot to do with when you’re taking it and what you’re pairing it with. It’s also important to monitor its effects which vary from person to person. https://health.clevelandclinic.org/l-theanine

Exploring some of the  benefits of L-theanine:

Improved sleep quality

L-theanine is taken before bed as an insomnia remedy. GABA is another natural constituent of tea linked to creating a calming effect. A 2019 study looked at the benefits of an L-theanine and GABA supplement combination on sleep quality and length. GABA, which stands for gamma-aminobutyric acid is also a naturally occurring chemical messenger in your brain which is similarly available as a dietary supplement. The study showed that an L-theanine-GABA combination may increase sleep duration and REM sleep. According to J. Zumpano, if you’re trying L-theanine in tea or supplement form (or by drinking black tea) , it’s a good idea to take it in the evening before going to bed and not to pair it with coffee or any other caffeinated beverage.  L-theanine for this purpose  can be safely taken with melatonin.

Reducing stress and anxiety

Research shows that L-theanine supplements can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels.

A randomized trial from 2019 found that healthy adults who took L-theanine over the course of four weeks had a decrease in stress-related symptoms.

If you’re feeling brain fog L-theanine may be able to help give you a boost of mental clarity and enhance your ability to focus. According to the same 2019 study, L-theanine helped healthy adults with verbal fluency and the ability to stay focused. The benefits are heightened when taken with caffeine.

“If you’re going to take L-theanine to gain more alertness and mental clarity, you should take it during the day,” advises Zumpano. “It does seem to do better with coffee or a caffeinated beverage.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC8080935/

A cup of green tea contains approximately 25 mg of theanine. 25 Research by Kuriyama reported that people who drink green tea have less cognitive dysfunction. 9 It was found that 50mg was the amount of theanine that led to an improvement in attentional function. In this study, the dose of theanine was set at 100 mg for the purpose of clearly showing the effect of theanine alone. One dose of l-theanine reduced reaction time in the attention task and increased correct answers and decreased the errors in a test of working memory. This suggests that l-theanine may improve working memory and executive functioning.

Studies that explored brain activity have previously reported that l-theanine intake increases α-wave activity. 29,30 A study by Gomez-Ramirez 31 found that subjects who ingested 250 mg of l-theanine had increased α-wave activity for the attention task to be performed. Also, a study that used a visuospatial task showed that an intake of 250 mg of l-theanine contributed to sustained attention. 32 In this study, a significant decrease in reaction time was observed which indicates sustained attention and provides further evidence for the effects of l-theanine on attentional function.  Benefits seen particularly with green tea.

Research Shows that Green Tea Enhances Memory

https://drsobo.com/green-tea-emnhance-smemory-acoording-research/

Researchers at the University of Basel have published a  study in the journal Psychopharmacology, which found that green tea extract enhances memory and other cognitive functioning.  What the researchers found was that communication between different areas of the brain, a function called “connectivity” was enhanced by green tea.

Green Tea for Cancer Prevention 

https://drsobo.com/green-tea-cancer-prevention-treatment/

A compound found in green tea may help kill oral cancer cells while leaving healthy cells alone. Researchers are attempting to understand how the compound EGCG, the major polyphenol found in green tea, targets cancer cells.  Penn State professor Joshua Lambert, says that research reported in  the online journal Molecular Nutrition and Food Research, shows that EGCG  triggers a process in the mitochondria of cancer cells that leads to cell death. The EGCG did not cause this reaction in normal cells. In fact, it appeared to increase the protective capabilities of the cell.

Drink Green Tea for Prevention of Heart Attack and Stroke

https://drsobo.com/?s=green+tea

A compound found in green tea, epigallocatechin-3-gallate (EGCG), which has been studied for possible benefits in Alzheimer’s disease, may also dissolve potentially dangerous plaque found in circulatory system.