Is L-Theanine A Nootropic? (Everything You Should Know)

L-theanine works in the brain by improving brain performance and health in two different ways.

1. Alleviate Both Physical and Emotional Stress

It promotes alpha brain waves, linked to mental relaxation and the ability to focus.

One research in South Korea included 20 healthy male participants aged 18 to 30. For seven days, one group received L-theanine supplements and the other a placebo.

The waves were monitored 40 minutes after the pills were administered.

The researchers looked at alpha wave power levels and they determined this amino acid increased the production of alpha brain waves, which are associated with mental relaxation and attention [4].

Scientists developed a device to analyze brain wave patterns in May 2016 clinically. This technology may detect cognitive impairment before it occurs [5].

2. Raises Neurotransmitter Levels

Studies have shown it enhances serotonin, dopamine, and GABA levels in the brain. It also lowers the excitatory neurotransmitter glutamate, which is linked to tension, agitation, and anxiety [6]

One study used 12 patients who went through four different trials.

One in which they ingested L-theanine at the beginning of the trial, another in which they stopped halfway through, and control tests in which they were given either a placebo or nothing.

The results demonstrated that L-theanine reduced heart rate and s-IgA levels linked to stress hormone. The researchers found that L-theanine could alleviate anxiety by inhibiting cortical neuron excitation [7].

L-theanine's cognitive effects can be attributed to its capacity to enhance neurotransmitter levels, enhance brain function, and lower stress levels.

These are some of its cognitive benefits:

• Better mental concentration: Many people believe drinking black or green tea at work improves their mental focus. This concept is supported by this 2012 research [8].
• Improved sleep quality: Several studies have shown that L-theanine may assist individuals in relaxing before bedtime, falling asleep faster, and sleeping better. These advantages might be attributed to the amino acid's unique effects on brain chemicals involved in safe, natural sleep aid. According to 2018 research, people reported improved sleep satisfaction after consuming 450-900 mg dose of L-theanine every day for 8 weeks. Participants in the study had generalized anxiety conditions and were on antidepressants [9].
• Weight reduction: As part of a calorie-controlled diet, substituting green tea or a similar low-calorie hot beverage for a snack may help with weight loss. Green tea's L-theanine concentration can provide a savory flavor, commonly referred to as umami flavor. According to research, umami tastes may suppress hunger, aiding in weight reduction [10].
• Lowering blood pressure: L-theanine might help relieve stress; anxiety reduction and enhanced relaxation can decrease heart rate. As a result, blood pressure may be reduced [11].
• Greater cognitive performance: In 2016, researchers examined previous data on the advantages of L-theanine and determined that this nootropic might enhance both physical and mental well-being. They discovered that it appears to have neuroprotective properties that boost brain function [12].

"When used as a supplement, L-theanine may alleviate brain fog symptoms like memory issues and delayed response time.  It may also help lower stress and promote sleep, which may alleviate symptoms of fogginess."

- Lisa Hodgson, Clinical Nutritionist

After utilizing L-theanine for a month, my clients noticed an increase in their memory recollection and focus, especially after a strenuous day at work.

A lot of studies have found that L-theanine improves brain function. It may specifically aid in maintaining regular sleep patterns, alleviating stress and its impacts, and improving a person's general mood. L-theanine may also help prevent the harmful consequences of aging on the brain.

1. Improving Mood

According to a 2011 study, L-theanine may enhance mood and cognitive function after stressful experiences.

L-theanine may help some people move forward following a period of anxiety or harsh circumstances [13].

2. Improving Attention And Memory

A 2011 research looked at the effects of L-theanine and green tea extract on attention and memory.

An electroencephalogram revealed enhanced brain theta waves (an indicator of attentiveness) after a single dosage of L-theanine in the brain's frontal, parietal, temporal, and occipital areas [14].

3. Enhancing Learning Ability

L-theanine has also been found in recent research to aid memory.

One study discovered that L-theanine's capacity to boost learning and cognitive function was mostly related to its capability to control Glutamate (Glutamic acid).

Glutamate is a molecular compound that regulates brain development, learning, and memory [15].

The nootropics similar to L-theanine include Rhodiola Rosea, Bacopa Monnieri, and Ashwagandha.

1. Rhodiola Rosea

Rhodiola Rosea is a mountainous herb that thrives in cold climates. It has long been used to aid with fatigue and stress.

Rhodiola Rosea also boosts cognitive function and memory performance [16].

2. Bacopa Monnieri

Bacopa Monnieri has been used in traditional Ayurvedic treatment for millennia. It is well-known for improving cognitive and memory performance. Furthermore, Bacopa Monnieri has been demonstrated to lower anxiety and stress [17].

3. Ashwagandha

Ashwagandha is a herb that's been utilized as a Herbal remedy for ages. It is well-known for its capacity to alleviate anxiety and tension.

Ashwagandha has also been shown to enhance mental function and memory [18].