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What is the best dosage for L-theanine?

What is the best dosage for L-theanine?

L-theanine is an amino acid commonly found in tea leaves. It can be consumed in small amounts in foods like mushrooms but is most commonly taken as a dietary supplement. L-theanine has been shown to provide some health benefits, including reducing anxiety and stress levels. (1)

L-theanine anxiety supplements

L-theanine anxiety relief is one of the most common reasons for using a supplement containing the amino acid. L-theanine is believed to work by changing the way the brain works, increasing the production of serotonin and other chemicals that have an effect on your mood. (2)

The ideal dosage of L-theanine for anxiety will vary from person to person, but the recommended dosage is within a certain level. If you're using L-theanine alone, it is important to start with a small dosage and increase as needed. Most people find that L-theanine works best when taken in doses of 200-400 mg per day. (3) Larger doses may be more effective but can also cause side effects.

It's important to consult with a healthcare professional before starting L-theanine, especially if you take medication or have a pre-existing medical condition. L-theanine is generally considered safe and well-tolerated, but there is potential for interactions and side effects. Always read the label and follow the instructions provided.

Dosing with L-theanine alone is not always the best way to treat anxiety, as other nutrients, vitamins, and supplements can help with your L-theanine anxiety treatment.

Therefore, the other ingredients in a supplement are very important to consider, and it isn't always best to supplement with L-theanine alone. For more comprehensive anxiety treatment, L-theanine can be combined with other nutrients like magnesium, L-glutamine, and omega-3 fatty acids.

When choosing a supplement, always look for one manufactured in the United States. This ensures that the supplement meets high manufacturing standards and quality control measures, so you can be certain that it will be effective and safe.

L-theanine anxiety supplements

Most studies for the effects of L-theanine have used dosages between 97mg and 250mg. Short term studies have attempted to treat specific issues with higher dosages, but for general daily use, doses around 200mg-400mg are usually chosen (4)

L-theanine anxiety supplements will often contain 200mg of the amino acid, which is considered a safe and effective level. Larger doses might be more effective but are also more likely to cause side effects like headaches, nausea, and dizziness. Always consult with a healthcare professional before starting L-theanine, especially if you take medication or have a pre-existing medical condition. L-theanine is generally considered safe and well-tolerated, but there is potential for interactions and side effects.

L-theanine easily crosses the blood-brain barrier (5) where it can influence the levels of neurotransmitters like dopamine and serotonin. These are important regulators of mood and can help to reduce anxiety. L-theanine is also known to increase alpha waves in the brain. (6) Alpha waves are generally associated with a state of calm and relaxation.

L-theanine can reduce the level of cortisol, a stress hormone, in the body. (7) This can help to further reduce anxiety and improve your overall sense of well-being. L-theanine is a safe and natural way to treat anxiety and can be an important part of a comprehensive treatment plan.

It is often used in combination with other ingredients, some of which are described below:

L-theanine and GABA

GABA is an important neurotransmitter that helps to regulate mood and reduce anxiety. L-theanine can help increase the levels of GABA in the brain, helping to further reduce anxiety. (8)

L-theanine and N-acetylcysteine (NAC)

NAC is an amino acid often used to treat anxiety and depression. (9) L-theanine can complement the effects of NAC in the brain, helping to further reduce anxiety.

L-theanine and magnesium

Magnesium is a mineral often used to treat anxiety and depression, and low magnesium levels are often associated with insomnia and poor sleep. (10) L-theanine can be used with magnesium to help with relaxation and to reduce anxiety.

L-theanine and L-tyrosine

L-tyrosine is an amino acid that is used to improve mental focus and energy. (11) L-theanine works well L-tyrosine, producing an enhanced effect.

L-theanine and omega-3 fatty acids

Omega-3 fatty acids are important nutrients often low in people with anxiety. (12) When consumed with L-theanine mental health can be improved, and anxiety can be reduced.

Can I just drink green tea?

Green tea is a good source of L-theanine, but the amount of L-theanine in tea can vary depending on the tea leaves and brewing time. For best results, look for L-theanine supplements made from pure L-theanine extract.

Using green tea to combat anxiety might not be the best choice. While L-theanine is certainly present, and the tea will have a good antioxidant effect, you may also find that it contains caffeine and produces a stimulant effect. This makes it unsuitable for those with anxiety disorders.

Some people might not experience any anxiety relief from L-theanine even after trying different doses. If this is the case, it's possible that L-theanine isn't the right supplement for you, and you might benefit from another type of anxiety treatment or should choose a supplement with other supporting ingredients.

Supplementing L-theanine with other nutrients

L-theanine works best when taken in conjunction with other anxiety-reducing ingredients. L-theanine can be combined with magnesium, B vitamins, and omega-3 fatty acids to create a well-rounded anxiety supplement.

These other nutrients help to reduce anxiety by:

  • reducing stress and anxiety levels
  • improving sleep quality (13)
  • reducing inflammation (14)
  • balancing hormones (15)

A supplement such as Healthycell REM Sleep will enable you to sleep more easily by reducing anxiety symptoms and allowing your body to relax. However, it's not always sleep that needs to be looked at when suffering from anxiety. Instead, you might need to reduce your anxiety levels to focus on a task, study, or ensure your performance is at its best.

healthycell REM sleep supplement

That's why Healthycell Focus + Recall is another option. This supplement can help to improve cognitive function and memory recall, as well as reduce anxiety levels. You'll have a clear mind to focus on the task at hand and should achieve better results.


healthycell focus + recalls supplements


Both supplements contain 200mg of L-theanine per dose, making them good options if you want to safely increase your L-theanine intake.

Can I use an L-theanine liquid?

Yes, L-theanine is available in liquid form and in capsules and tablets. L-theanine liquid can be a better choice as it provides a more readily-absorbable form of L-theanine to your body.

Healthycell supplements containing L-theanine are supplied in individual doses of MICROGEL™. This next-generation nutrient delivery system offers several benefits over conventional pills or capsules.

If you're looking for an L-theanine liquid, you'll be glad to know that MICROGEL™ can be consumed directly from the pack or mixed with water or a smoothie to create a tasty drink.

Our MICROGEL™ supplements have been formulated by world-leading nutritional scientists. You'll experience the benefits of L-theanine more quickly as it's rapidly absorbed into your bloodstream as MICROGEL™ ensures maximum absorption by releasing extremely small, soluble, ultra-bioavailable nutrient particles in the digestive tract.

With no synthetic binding glues, fillers, coatings, or flow agents included, you'll get all the benefits of the ingredients with none of the downsides of the items that may be listed as "other ingredients" in other supplements.

Whether you choose REM Sleep or Focus + Recall, you can be certain that the supporting ingredients in the supplements have been chosen to produce the right effects in your body. From relaxation to laser-sharp focus, your body and mind will respond in the appropriate manner for the situation at hand.

L-theanine dosages for anxiety

When it comes to L-theanine and anxiety, there is no one-size-fits-all answer. What works for one person might not work for another, and the root cause of anxiety is likely to be different for every individual. However, if you choose to use L-theanine alone, you can try different dosages to see what works best.

A better option might be to choose a supplement with supporting ingredients to help you achieve the results you are looking for.

It's also important to remember that L-theanine shouldn't be taken as a long-term solution for anxiety. Instead, it can help you cope in the short term while you work on dealing with the root cause of your anxiety. This might involve seeking therapy, changing your lifestyle, or taking other steps to reduce stress and improve your mental health.

About the Author

Dr. Giampapa is a world-renowned medical doctor, inventor, and surgeon specializing in anti-aging medicine. He recently received a nomination for the Nobel Prize for his groundbreaking stem cell research, as well as the Edison Award for the Healthycell nutritional supplement for cell health. He was also awarded the A4M Science & Technology award for his development of the BioMarker Matrix Profile – the first computer program to measure aging. Learn more about Dr. Vincent Giampapa.



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