By Nicolas Martineau B.Sc.
L-theanine is a non-essential amino acid primarily found in
tea leaves, especially in green tea (Camellia sinensis). Known for its relaxing
properties and mental health benefits, L-theanine is gaining popularity as a
natural supplement promoting relaxation and concentration.
Physical and Chemical Properties:
Chemically, L-theanine is a derivative of glutamic acid and ethylamine.
It is a water-soluble compound that can cross the blood-brain barrier, reaching
the brain and exerting its beneficial effects.
Natural Sources of L-theanine:
L-theanine is mainly present in tea leaves, particularly in
green tea. It is also found in smaller quantities in black tea and oolong tea.
Outside of tea, small amounts of L-theanine may be present in certain
mushrooms.
Benefits of L-theanine for Mental Health:
Stress Reduction: L-theanine is renowned for its role in
reducing stress and anxiety. It acts by increasing the production of certain
neurotransmitters, including dopamine and serotonin, which are linked to mood
and stress regulation.
Improved Concentration: L-theanine can promote mental focus
by inducing a state of relaxation without causing drowsiness. It is often
paired with caffeine, naturally present in tea, to enhance alertness and
cognitive performance.
Support for Sleep: Some research suggests that L-theanine
could promote better sleep quality by enhancing relaxation and reducing anxiety
before bedtime.
Prevalence of L-theanine Deficiencies:
Unlike many nutrients, L-theanine is not classified as
essential because the body can produce it in limited quantities. However,
supplementation can be beneficial, especially for those seeking to improve
their mental well-being.
Symptoms of L-theanine Imbalance:
Since L-theanine is not classified as essential, there are
no specific symptoms associated with a deficiency. However, some individuals
may experience mental imbalance or increased stress, which may be alleviated by
L-theanine supplementation.
Recommended Amounts of L-theanine:
Individual L-theanine needs may vary, and there is no
established daily recommended dose. However, Health Canada recommends a daily
dose of 200 to 250 mg for adults using natural supplements.
Best Sources of L-theanine Supplements:
Several L-theanine supplements are available, but which one
to choose? L-theanine supplements come in various forms, including tablets,
capsules, or powder. As there is stricter regulation on the manufacturing of
natural supplements in Canada, it is advisable to prioritize a supplement made
in Canada with a Natural Product Number (NPN). Additionally, prefer supplements
that have been analyzed in an external laboratory to ensure unbiased analysis
results. Finally, prioritize a local and reputable supplement brand.
Land Art's New L-Theanine!
As stress is omnipresent in our daily lives, and as L-theanine
can play a crucial role in stress management, Land Art now offers L-theanine in
250mg capsules. This maximum dose allowed by Health Canada is non-drowsy,
meaning you can take it at any time during your day. Easy to swallow and
available in a 180-capsule jar, Land Art's L-theanine can accompany you
wherever you are. Whether for better stress management, improved concentration,
or as support for relaxation, Land Art's L-theanine is a versatile and natural
choice!
Side Effects and Precautions:
L-theanine is generally considered safe when consumed in
recommended doses. However, some people may experience mild side effects such
as headaches or gastrointestinal disturbances. It is always recommended to
start with lower doses and observe individual reactions.
In conclusion, L-theanine offers a natural approach to
promote mental serenity and concentration. Whether through tea beverages or
dietary supplements, its use can be a natural strategy to support mental health
in an increasingly stressful world.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/
https://health.clevelandclinic.org/l-theanine
https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=l.theanine&lang=eng
https://www.healthline.com/health/l-theanine#risks-and-side-effects