L-Theanine and Stress-Induced Anxiety

Carolyn Mercer, B.Sc., N.D. Educator 19 Aug 2021

L-Theanine and Stress-Induced Anxiety

L-Theanine is an amino acid first found in green tea leaves back in the mid 1950's. It works by preventing the binding of L-glutamic acid to glutamate receptors, which inhibits the neural excitation response in the brain.

This action was found to have anti-stress effects and to have beneficial effects on cognition and mood.¹

L-Theanine has also been found to boost levels of GABA, Serotonin, and Dopamine.  These neurotransmitters work to regulate emotions, mood, concentration, alertness, energy, and cognitive skills.  L-Theanine further lowers excitatory brain chemicals (epinephrine/norepinephrine) and stimulates alpha brain waves. Together, all this enhances relaxation, focus, and creativity. 

Research has shown, it can be beneficial in many disorders such as anxiety, depression, insomnia, and inattentiveness.²

L-Theanine passes the blood brain barrier, and the effects, such as reductions in stress and increased focus and memory, can be “potent”.
L-Theanine is a beneficial supplement to consider for learning, especially in a classroom setting.³

One other study tested individuals with cognitive impairments. Those who took L-Theanine, improved upon verbal fluency.⁴

A single dose of L-Theanine reduced the reaction time to attention tasks.  Those who took L-Theanine had an increased number of correct answers on working memory tasks, providing evidence that it can improve attention and enhance working memory and executive functions.⁵

Yet another study tested individuals while doing arithmetic tasks. Those taking L-Theanine had lower heart rates and reduced amounts of stress or anxiety, making it a potential therapy for reducing test anxiety and improving overall exam performance.⁶

Typically, dosages of 200-400 mg of L-Theanine have been shown to reduce stress and anxiety in stressful situations.⁷ Even in elementary students, dosages of ~ 50 mg of L-Theanine (half a chewable tablet) is a good starting dose. 
Dosages of 100-200 mg have been used and found to be beneficial in high school students.²

With all the benefits listed above, consider adding L-Theanine to your child’s back to school supplement regime to enhance learning and performance.  But also to make school more enjoyable.

References

1. Yoto, Ai, et al. 2012. “Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses,” Journal of Physiological Anthropology 31, 28 (October), https://pubmed.ncbi.nlm.nih.gov/23107346/ (accessed July 22, 2021).
2. Boise Natural Health Clinic. Mental Health: L-theanine: A Supplement for Children (and Adults) with Anxiety and Trouble Focusing. https://boisenaturalhealth.com/l-theanine-a-supplement-for-children-and-adults-with-anxiety-and-trouble-focusing/ (access July 22, 2021).
3. Nootropics Club. L-Theanine Improves Memory and Learning. https://www.nootropicsclub.com/nootropics-review/l-theanine/ (accessed July 23, 2021).
4. Hidese, Shinshuke et al. 2019. “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Control,” Nutrients 11(10) (October), https://www.mdpi.com/2072-6643/11/10/2362/htm (accessed July 22, 2021). 
5. Yoshitake, Baba et al. 2021. “Effects of L-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study,” Journal of Medicinal Food 24(4) (April),  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/ (accessed July 23, 2021).
6. Gong, Henry. 2014. “Improving College Exam Performance with L-Theanine and Caffeine,” PIT Journal, https://www.pitjournal.unc.edu/article/improving-college-exam-performance-l-theanine-and-caffeine (accessed July 23, 2021).
7. Williams, Jackson, 2020. “The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review,” Plant Foods for Human Nutrition 75, (November), https://link.springer.com/article/10.1007/s11130-019-00771-5 (accessed July 24, 2021).