L theanine & caffeine

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The combination of L-theanine and caffeine offers several benefits, particularly related to offsetting some of the less desirable effects of caffeine:

  1. Reduction of Jitteriness: L-theanine can reduce the jitteriness and anxiety-inducing effects of caffeine. This is why many energy drinks and some coffee products now include L-theanine. The typical effective dosage for this purpose is between 200 to 400 milligrams 1.

  2. Mental Performance: When taken together, L-theanine and caffeine can help to "even things out," making the stimulation from caffeine smoother and less edgy 1.

  3. Additional Benefits of L-theanine:

    • Anxiety Reduction: L-theanine can reduce anxiety and promote relaxation without causing sedation. This makes it a valuable supplement for managing stress during the day 2.
    • Sleep Improvement: If taken close to bedtime, L-theanine can improve the quality, depth, and duration of sleep. However, it may not be suitable for those who experience vivid dreams or sleep disturbances 3.

      Theanine and Caffeine

      Theanine can help mitigate the jitteriness often associated with caffeine, providing a smoother alertness experience. Effective dosages range from 200 to 400 milligrams, with potential benefits for reducing anxiety and enhancing sleep quality. Interestingly, theanine's effects can last longer than caffeine's peak, making it a valuable addition to your daily routine.
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  4. Usage Recommendations:

    • Timing: You can take L-theanine along with your caffeine source (like coffee) or even slightly before consuming caffeine to maximize its effects in reducing jitters 1.
    • Dosage: Studies show that dosages up to 900 milligrams per day are generally safe, but it's typically best to start at the lower range of 200 to 400 milligrams 1.

also mentions that, for those looking to avoid the jitteriness of caffeine, it's not strictly necessary to take L-theanine every time they ingest caffeine. The effects of L-theanine can last longer than caffeine, providing a sustained modulation of energy levels 1.