Drinking a cup of green tea is undoubtedly a soothing experience and the credit goes to the presence of L-theanine. While green tea is a good source of the compound, it is also present in some kinds of mushrooms.
Here, let’s have a look at the role of L-theanine in green tea.
What is L-theanine?
L-Theanine is an amino acid found in tea plants and it is due to it that your cup of green tea gets a distinct umami taste. It is a derivative of amino acid glutamine.
Studies say that L-theanine helps you relax without making you feel drowsy. It sounds like just the thing you need to unwind after a tiring day at work.
While green tea contains caffeine, the L-theanine in it helps in balancing caffeine’s stimulating effects. The amino acid is known to increase the levels of the neurotransmitters – serotonin, dopamine, and GABA.
Neurotransmitters are basically chemical messengers. They send signals from the nerve cells to glands, muscles, and even other nerve cells.
Serotonin is referred to as the happy chemical as it makes one feel happy. Dopamine is the feel-good chemical while GABA helps you relax and balance your mood. So, the trio works for your mind’s overall well-being.
Additionally, L-theanine helps in generating alpha brain waves that are associated with a state of feeling alert and relaxed.
Health Benefits of L-theanine in Green Tea
Studies say that L-theanine works in such a way on the nervous system that it does make a person feel relaxed but at the same time, it keeps one alert as well.
It helps in calming the mind down without making you drowsy.
Your frayed nerves will ease down with a cup of green tea but you will be able to stay alert. It sounds like a good way of staying focused at work without getting all wired up.
Those who are into the coffee habit may find switching over to green tea difficult. However, if the high caffeine content of coffee is troubling you, turning to green tea is a wise decision.
You can still stay perked up but without having to face the coffee jitters. The boost may not be as much as coffee but it is a healthy one.
Below is a quick look at the amazing benefits L-theanine provides:
- Relieves stress and anxiety
- Enhances alertness and mental focus
- Improves sleep
- Increases cognitive performance
- Boosts the immune system
- Supports certain cancer drugs
- Improves mood & helps in relaxing the mind
- Regulates neurotransmitters
- Manages blood pressure
- Reduces levels of high cholesterol
- Boosts metabolism and improves fat burning
- Increases energy that would last up to 4-6 hours.
Therefore, as you can see, L-theanine majorly has anti-stress effects on the body and helps in reducing anxiety.
Those of you who drink decaffeinated green tea need not worry about missing out on the benefits of L-theanine. The process of decaffeination will not remove the amino acid.
You can shift from the constant worry mode and be able to concentrate better on your thoughts. This can help you at the office but it does not stop with just that.
L-theanine is said to be helpful for students as well because it helps in making learning easy.
Apart from the calming effect, the amino acid has a role to play in reducing the risk of heart disease.
How much L-Theanine is in green tea and how much to take?
A single cup (200 ml) of brewed green tea has 7.9 mg (+ or – 3.8 mg) of L-theanine in it. Matcha is said to have 5 times the amount of L-theanine present in regular green tea.
So, drinking matcha would be a better idea if you want to increase your natural intake of the amino acid.
There are studies that suggest an intake of 200 mg dose of L-theanine a day. However, certain other studies say that one should restrict the consumption of L-theanine to 50-100 mg per day.
There is a little lack of clarity with regard to dosage. It is better to consult the doctor and get an idea of how much of it is ideal for you. Overdosage must be avoided in any case!
Does L-Theanine interact with any medications?
Mostly, the consumption of L-theanine does not have any adverse side effects. However, some may experience nausea, irritability, and headaches.
These are more associated with drinking green tea rather than consuming supplements. You must also make note of the fact that it is risky to have high amounts of this amino acid as it is toxic.
Additionally, L-theanine supplements can interact with certain medications and they include the following:
- Medicines that treat high BP
- Supplements the reduce blood pressure
- Certain stimulants
- Supplements with caffeine in them
However, on the brighter side, it prevents liver and kidney damage.
The Final Takeaway
Green tea is a beverage that is loved by many all over the world. Out of all the health benefits green tea has to offer, providing a sense of calm is one of them.
For centuries it has been known that one feels relaxed by drinking green tea. Adding it to your daily wellness routine is probably the most logical thing to do as it contains L-theanine.
It can help you stay worry-free and aware at the same time. You will end up being more productive at work and be able to stay calm.