L theanin

L-theanine, a nonprotein amino acid predominantly found in green tea, offers various benefits, particularly in relation to sleep and caffeine management.

Benefits and Uses of L-Theanine

1. Caffeine Management:

   • L-theanine can mitigate the jitteriness associated with caffeine consumption. Dosages of 200 to 400 mg are effective for this purpose. It moderates the excitatory effects of caffeine, promoting a more balanced state of alertness without causing a feeling of depression 1.

2. Sleep Quality:

   • While L-theanine can enhance sleep quality and duration, it may not be suitable for individuals prone to vivid dreams or night terrors, as it might exacerbate these conditions. Reducing the dosage or eliminating it for sensitive individuals is advisable 2 1.

3. Mental Health:

   • Some studies suggest that L-theanine may help reduce symptoms of depression and anxiety when taken over a period of time 1.

4. Cardiovascular Health:

   • There are indications that L-theanine can improve endothelial function, potentially benefiting blood vessel health and circulation 1.

Recommended Dosage

• For alleviating caffeine-related side effects, a dosage of 200 to 400 mg is suggested. The effects of L-theanine may persist beyond those of caffeine, hence it can be taken either concurrently or slightly before caffeine intake for optimal results 1.

For further insights on L-theanine, you can refer to its discussion in the episode "Using Caffeine to Optimize Mental & Physical Performance" on the Huberman Lab where these details are elaborated by Andrew Huberman.