L-Theanine - it’s benefits for the brain
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One ingredient that has gained attention for its calming yet mentally energising effects is L-Theanine, a naturally occurring amino acid that was first isolated and identified in the leaves of Green tea (Camellia sinensis) in 1949 and in mushrooms (Xerocomus badius) in the early 1950s.
L-Theanine not only supports focus but also relieves symptoms of stress. This dual benefit is achieved via different mechanisms in the body, including influencing brainwave patterns and neurotransmitters.
How brainwaves influence mind relaxation:
To understand how L‑Theanine supports a calm, focused mind, it helps to look at the brainwave patterns involved in relaxation and alertness.
Alpha and beta waves are the two predominant brainwaves that regulate mood and attentiveness. Alpha waves fall in the middle of the brainwave spectrum in between beta and theta waves and occur during times of relaxed wakefulness when an individual is feeling calm but alert. Alpha waves are a medium‑frequency pattern of brain activity associated with relaxation.
Alpha waves are also the same brainwaves seen during rapid eye movement (REM) sleep, the stage of sleep where the brain is highly active and processes memories, helping the mind relax and reset.
How L-Theanine supports alpha brainwave activity:
L‑Theanine exerts a stimulating effect on the alpha waves of the brain, creating a state of deep relaxation and mental alertness, an effect similar to that achieved through meditation.
During periods of active engagement, such as studying or completing an exam, the brain shifts into the beta wave state. L‑Theanine has been shown to significantly increase calming alpha wave activity without altering beta waves, helping support a sense of relaxed concentration[1].
How L-Theanine influences neurotransmitters:
L‑Theanine also exerts its benefits by influencing different neurotransmitters in the brain, including glutamate, an amino acid that helps send signals between brain cells. Since L‑Theanine has a chemical structure similar to glutamate, it can cross the blood–brain barrier and interact with key neurotransmitter systems[2].
Gamma-aminobutyric acid (GABA) is the primary inhibitory neurotransmitter in the central nervous system and is crucial for reducing brain cell activity and promoting relaxation.
L‑Theanine’s calming effect is achieved by elevating levels of GABA, which in turn increase glycine levels in the brain[3]. This then aids the release of dopamine and serotonin, promoting feelings of wakeful relaxation[4].
If L-Theanine is an ingredient of interest, consider Herbs of Gold L-Theanine 200mg containing a clinically studied[5] purified form of Theanine known as AlphaWave® to calm the mind, support mental focus, clarity and cognitive function and relieve symptoms of stress.
Explore our full suite of stress and sleep supplements to find the right product for you.
Always read the label and follow the directions for use.
[1] Gomez-Ramirez, M., Kelly, S. P., Montesi, J. L., & Foxe, J. J. (2009). The effects of L-Theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task. Brain Topography, 22(1), 44–51.
[2] Takeshima, M., Miyazaki, I., Murakami, S., Kita, T., & Asanuma, M. (2016). L-Theanine protects against excess dopamine-induced neurotoxicity in the presence of astrocytes. Journal of Clinical Biochemistry and Nutrition, 59(2), 93–99.
[3] Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomised controlled trial. Nutrients, 11(10), 2362.
[4] Mason, R. (2001). 200 mg of Zen: L-Theanine boosts alpha waves, promotes alert relaxation. Alternative & Complementary Therapies, 7(2), 91-95.
[5] Evans, M., McDonald, A. C., Xiong, L., Crowley, D. C., & Guthrie, N. (2021). A randomised, triple-blind, placebo-controlled, crossover study to investigate the efficacy of a single dose of AlphaWave® L-Theanine on stress in a healthy adult population. Neurology and Therapy, 10(2), 1061–1078.
