Condition
    Effectiveness 2/5

    L-Theanine for Nervousness

    L-theanine produces a small acute reduction in situational nervousness. Evidence for sustained anxiety benefit is weak.

    Overview

    L-theanine produces a small acute reduction in situational nervousness. Evidence for sustained anxiety benefit is weak.

    Verdict

    Mixed evidence

    Reasonable for anticipatory nerves before a specific event; not a treatment for an anxiety disorder.

    How It Works

    L-theanine crosses the blood-brain barrier and increases alpha wave activity, with modest effects on GABA, glutamate and dopamine signalling associated with a relaxed but alert state.

    Dosing & Protocol

    Typical dose

    Recommended dose
    200mg as needed, up to 400mg daily
    Expected timeframe
    30-60 minutes for acute effects.

    Protocol

    form
    L-theanine capsule
    notes
    Take 30-60 minutes before the anticipated stressor
    duration
    Situational or short courses
    titration
    Up to 400mg daily
    starting dose
    200mg as needed

    Evidence

    What the studies say

    Small randomised crossover trials show reduced subjective stress and lower cortisol response to acute stressors at 200-400mg, with measurable increases in alpha power on EEG. Longer trials in generalised anxiety have been small and inconsistent, with one four-week trial showing improvement in sleep and stress but not core anxiety scores. Effect sizes throughout are modest, and no trial compares it against cognitive behavioural therapy, which has substantially stronger evidence.

    A randomized, 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

    Score: 7/10
    2021
    crossover

    Evans M, et al.

    A single dose of AlphaWave L-Theanine significantly increased frontal region alpha power compared to placebo in response to an acute stress challenge.

    View source

    Safety

    Caveats

    Generally well tolerated. May add to the effect of blood pressure medication. Not a substitute for treatment of a diagnosed anxiety disorder.

    Less likely to help if

    People with generalised anxiety disorder needing sustained treatment.

    Medical Disclaimer

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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.