Health Guide

Jasmine Tobacco

L-Theanine is a unique, non-protein amino acid found primarily in green and black tea leaves (and specifically in Jasmine tea). Unlike stimulants, L-Theanine is famous for promoting a state of 'alert relaxation.' It crosses the blood-brain barrier to increase alpha brain waves, which are associated with a calm, alert, and creative mental state. It is the perfect antidote to the jitters of caffeine, offering a natural way to reduce stress without causing drowsiness. For those seeking mental clarity and a break from the daily grind, L-Theanine is a scientifically backed, safe, and natural choice.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Cognitive Impact: L-Theanine vs. Caffeine

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Anxiety Score (Lower is Better)

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Health Benefits & Sources

Why You Need It

Reduces Stress & Anxiety: Lowers cortisol levels and promotes relaxation.
Improves Focus: Enhances cognitive performance and attention, especially when paired with caffeine.
Better Sleep Quality: Helps you fall asleep more easily by reducing pre-sleep anxiety.

Deep Dive

L-Theanine works by influencing neurotransmitters in the brain. It increases levels of GABA (which promotes relaxation), serotonin (mood regulation), and dopamine (pleasure and focus). Unlike sedatives, it does not cause a 'crash.' Studies show that within 30 to 40 minutes of ingestion, it triggers alpha brain wave activity, the state of mind experienced during meditation. This makes it ideal for high-stress work environments or creative tasks where a clear head is required.

Natural Food Sources

L-Theanine is found almost exclusively in tea plants. It is the main component that gives tea its savory 'umami' flavor.

Food	Amount	% DV
Green Tea	~6-8mg per gram	N/A
Black Tea	~3-5mg per gram	N/A
Matcha	~20mg per gram	N/A
White Tea	~4-6mg per gram	N/A

Supplementation

Since you would need to drink 5-10 cups of tea to get a therapeutic dose, supplementation is common.

Dosage: 100mg to 200mg per day is standard.
Usage: Take on an empty stomach for faster absorption. Great for taking 30 minutes before a stressful event or before bed.

Top Food Sources

Matcha Powder

20mg per gram. The highest concentration.

Green Tea (Brewed)

Standard cup contains ~20-30mg.

Jasmine Tea

Contains theanine from the tea leaves.

Black Tea

Lower concentration than green tea.

Oolong Tea

Partially oxidized, retains some theanine.

Frequently Asked Questions

No. It promotes 'relaxed alertness.' It helps you calm down, but it does not act as a sedative like melatonin or sleeping pills.

Yes! This is the most popular combination. L-Theanine smooths out the jittery side effects of caffeine while boosting focus.

While found in tea, concentrated supplements should only be taken by adults. Consult a pediatrician before giving supplements to children.

Usually 30 to 40 minutes after ingestion. It is fast-acting.

Safety & Side Effects

L-Theanine is generally recognized as safe (GRAS) by the FDA. It is well-tolerated with virtually no side effects. It does not interact negatively with most medications, but you should consult a doctor if you are taking blood pressure medication, as it may lower blood pressure slightly. It is non-habit forming.

Scientific References

[1]Hidese S, et al. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults. *Nutrients*.
[2]Nobre AC, et al. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. *Asia Pac J Clin Nutr*.
[3]Kahathuduwa CN, et al. (2018). l-Theanine and caffeine improve target-specific attention to visual stimuli by decreasing mind wandering. *Nutritional Neuroscience*.