There’s something effective already in your cupboard: tea may offer a cheaper way to try theanine than supplements
What research suggests
L-theanine is a compound found in tea that may help with relaxation and focus. Clinical trials using 100 to 400 milligrams found a “small but statistically significant” improvement in tasks involving visual attention.
When taken with caffeine, participants also showed greater cognitive performance than without it. In one study, people who took a 200-milligram dose 30 to 60 minutes before a test scored higher in attention.
Possible stress benefits
L-theanine may also help ease anxiety and stress. One review suggested that doses of 200 to 400 milligrams could calm people who regularly face stressful situations. The evidence points to potential benefits, but the reported effects are limited. The article describes them as possible outcomes rather than a guaranteed response.
Tea as a lower-cost option
Supplements may provide a more consistent dose of L-theanine, but brewing tea can offer a less expensive way to try the compound. Dietitian Ingram called tea “a cost-effective way to give it a try.” Before starting any supplement, consult a doctor or registered dietitian to determine whether it is suitable for you.
Key points
- L-theanine is found in tea and may support relaxation, focus and stress relief.
- Trials reported small improvements in visual attention with L-theanine.
- A single 200-milligram dose was linked to higher attention scores in one study.
- Tea may be a cheaper way to try L-theanine than supplements.