In 2024, fresh evidence supports the benefits of l-theanine: aiding in relaxation and enhancing focus.
In recent years, L-theanine, a compound found in tea leaves, has gained attention for its potential benefits on stress, sleep, and cognitive function. A study published in 2008 by Nobre et al. investigated the effect of L-theanine on mental state, and since then, numerous studies have continued to explore its effects on various mental health conditions.
L-theanine promotes relaxation and mental clarity by increasing the levels of Gamma-Aminobutyric Acid (GABA) and brain waves linked to focus known as alpha waves. A 2024 study by Moulin et al. examined the safety and efficacy of AlphaWave® L-Theanine supplementation for 28 days in healthy adults with moderate stress, finding that it led to improvements in verbal fluency, executive function, and reductions in stress-related symptoms such as depression and anxiety.
A 2024 study by Karunaratne and Dassanayake found that L-theanine improved selective attention in a traffic-related reaction task in sleep-deprived young adults. Another study published in 2024 found that taking 400 mg of L-theanine daily led to significant decreases in perceived stress, improved sleep quality, and enhanced attention in adults who experience moderate stress.
When it comes to sleep, L-theanine has shown promising results. A 2019 randomized, placebo-controlled trial published in *Nutrients* found that 200 mg of L-theanine improved sleep efficiency, reduced night-time wakefulness, and increased subjective sleep satisfaction in individuals with insomnia. This effect is attributed to L-theanine's ability to promote alpha brain wave activity, which is associated with a relaxed but alert mental state, and to its modulation of neurotransmitters like dopamine and serotonin.
L-theanine may also have a positive impact on attention and cognitive function. A study published in 2011 by Higashiyama et al. investigated the effects of L-theanine on attention and reaction time response, finding that it improved both. A 2024 study by Giles et al. found that caffeine and L-theanine exert opposite effects on attention under emotional arousal, with L-theanine promoting relaxation and focus.
Recent studies, such as those published in 2024 and the preceding years, have continued to evaluate the effects of L-theanine on stress, sleep, attention, and mental health conditions, with a focus on both mechanistic and clinical outcomes. However, it's important to note that to feel the therapeutic effects of theanine, one would need to drink up to 38 cups of green tea. Brain Feed's L-theanine provides 250 mg in a single capsule, making it a more practical and convenient option for those seeking its benefits.
In conclusion, recent clinical evidence suggests that L-theanine, under acute stress, may not significantly impact physiological stress markers or acute cognitive performance, but it continues to be associated with benefits for sleep quality, attention, and mental health in broader contexts. Its non-sedative calming effects, supported by robust prior research, make it a popular supplement for relaxation, cognitive support, and mental health management.
| Benefit Area | Study Year | Key Findings | |-----------------------|------------|---------------------------------------------------------------------------------------------| | Stress/Cognition | 2024 | No significant effect on stress markers; no cognitive benefit under acute stress[1] | | Sleep | 2019/2025 | Improves sleep efficiency, reduces wakefulness, boosts sleep satisfaction[3] | | Attention/Cognition | 2021/2025 | Enhances working memory, executive function, and attention[2][3] | | Mental Health | 2019/2025 | Reduces depression and anxiety; modulates mood and immune function[2][4] |
- L-theanine, found in Brain Feed's supplement, promotes relaxation and mental clarity, and may lead to improvements in verbal fluency, executive function, and reductions in stress-related symptoms such as depression and anxiety.
- Taking L-theanine daily has shown significant decreases in perceived stress, improved sleep quality, and enhanced attention in adults who experience moderate stress, according to a 2019 and 2024 study.
- A 2024 study found that L-theanine improved selective attention in a traffic-related reaction task in sleep-deprived young adults, while another study from the same year discovered that it also impacts mental health conditions, reducing depression and anxiety.
