L-Theanine for Anxiety
L-Theanine reduces acute stress reactivity and subjective anxiety at 200 mg, without sedation. Useful for situational anxiety; modest at best for generalised anxiety disorder.
Overview
Verdict
Takes the edge off situational anxiety within an hour, with essentially no downside. But the effect is small, and for a diagnosed anxiety disorder it is nowhere near what established treatments achieve.
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 200 mg taken 30-60 minutes before an anticipated stressor; up to 400 mg daily
- Expected timeframe
- 30-45 minutes for the acute effect. If you are trialling it daily for background anxiety, give it four weeks.
Protocol
- form
- L-theanine (Suntheanine or generic L-isomer)
- duration
- Use situationally, or twice daily for a 4-week trial
- co factor
- Pairs well with magnesium glycinate in the evening
- titration
- 400 mg if 200 mg is insufficient; little added benefit above this
- starting dose
- 200 mg, 30-60 minutes before the situation
Evidence
What the studies say
The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review
Williams JL, Everett JM, D'Cunha NM +7 more
L-theanine at 200-400 mg/day reduced stress and anxiety in people exposed to stressful conditions.
Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial
Hidese S, Ogawa S, Ota M +4 more
L-theanine shows benefits for anxiety and cognitive performance in controlled settings.
L-theanine in the adjunctive treatment of generalized anxiety disorder: a double-blind, randomised, placebo-controlled trial
Sarris J, Byrne GJ, Cribb L
While this preliminary study did not support the efficacy of L-theanine in the treatment of anxiety symptoms in GAD, further studies to explore the application of L-theanine in sleep disturbance are warranted.
Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study
Hidese S, Ota M, Wakabayashi C +4 more
Depressive symptoms, anxiety-trait scores, sleep disturbance and cognitive performance improved during L-theanine administration.
L-theanine reduces psychological and physiological stress responses
Kimura K, Ozeki M, Juneja LR +1 more
L-theanine reduced heart rate and salivary IgA responses to an acute stressor and attenuated sympathetic activation.
L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial
Sarris J, Byrne GJ, Cribb L +11 more
L-theanine did not outperform placebo on anxiety or insomnia severity in generalised anxiety disorder.
Use of Nutritional Supplements Based on L-Theanine and Vitamin B6 in Children with Tourette Syndrome, with Anxiety Disorders: A Pilot Study
L-theanine combined with vitamin B6 was associated with reduced anxiety symptoms in youth with tic disorders.
L-theanine and acute stress and anxiety responses: a systematic review of randomized controlled trials
Williams JL, Everett JM, D'Cunha NM +3 more
L-theanine reduced acute stress and anxiety in stress-inducing settings
Safety
Caveats
This will not carry a moderate or severe anxiety disorder. If anxiety is interfering with work or relationships, theanine is an adjunct at best and should not delay therapy or medication. It may add to the blood-pressure-lowering effect of antihypertensives.
Less likely to help if
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Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.