Sarah Brown
L-theanine is a rare amino acid that is naturally found in green and black teas, as well as some mushrooms. It is known to have several health benefits, including improving sleep, reducing anxiety, and boosting cognitive performance. L-theanine is flavourless and can be consumed as a dietary supplement or in mushroom supplements. It is also known to have adaptogenic properties, helping to reduce stress and improve mental wellness. Some mushrooms that contain L-theanine include Reishi, Lion's Mane, Cordyceps, and Boletus badius.
| Characteristics | Values |
|---|---|
| Found in | Tea leaves, Boletus badius mushroom |
| Type | Amino acid |
| Benefits | Manage stress, anxiety, insomnia, improve concentration, boost alpha brain waves, improve resistance to stress, improve sleep quality, improve heart rate, aid digestion, support healthy blood pressure, improve metabolism, support weight management, strengthen immune system |
| Side effects | No known side effects |
| Consumption methods | Supplements, teas, smoothies, cooking, topical applications |
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What You'll Learn
L-theanine is an amino acid
L-theanine is a rare amino acid that is able to cross the blood-brain barrier and affect GABA, a neurotransmitter that helps regulate mood and stress response. By interacting with GABA, L-theanine can improve an individual's resistance to stress and reduce the negative impacts of stressful situations. This makes it an effective supplement for managing stress and improving overall mental wellness.
L-theanine is commonly found in green tea, especially when it is grown at high altitudes and in shade. It is also present in black tea and some mushroom species, such as Reishi, Lion's Mane, and Boletus badius. L-theanine can be consumed naturally through these sources or taken as a supplement, either on its own or in combination with other nootropic supplements like caffeine.
When paired with caffeine, L-theanine helps reduce the "jitters" associated with caffeine consumption, improving focus and productivity. It achieves this by enhancing the release of glycine, another inhibitory neurotransmitter that produces calming effects. This combination of L-theanine and caffeine is a popular nootropic stack, providing smooth stimulation without the edginess sometimes associated with caffeine intake.
L-theanine has also been studied for its potential health benefits beyond stress relief and improved focus. Research suggests that it may have a positive impact on cancer prevention and treatment, as well as on managing blood pressure and improving sleep quality. Overall, L-theanine is a safe and flavourless supplement that can be easily incorporated into one's daily routine for its potential health and wellness benefits.
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It's found in tea leaves and Boletus badius mushrooms
L-theanine is a rare amino acid with several health benefits, including stress relief, anxiety relief, and improved sleep. It is commonly found in tea leaves, particularly in green and black tea. It is also present in some mushrooms, including the Boletus badius, also known as the bay bolete.
The bay bolete, or Boletus badius, is a species of pored mushroom scientifically described by Elias Fries in 1818. It was later reclassified as Xerocomus badius in 1931, and it is still referred to as such in several sources. The bay bolete is characterized by its bay brown or chestnut-coloured cap, which is almost spherical in young specimens and broadens with age. The underside of the cap has small yellowish pores that turn dull blue-grey when bruised or cut.
The bay bolete is commonly found in spruce and pine forests and occasionally appears under oak, beech, and chestnut trees. It is a popular edible mushroom, known for its flavour and texture, comparable to the Boletus edulis or Penny Bun. It is considered a delicacy in some parts of Europe and is sold in markets there and in central Mexico.
The bay bolete has a unique appearance with its slimy cap when wet and its brownish-pink or reddish-brown flesh. It is easily identifiable by the green/blue bruising on the pores and its distinctive stem colouring. The stem is neither smooth nor reticulate but is lined vertically with shallow brown ridges on a paler background.
The health benefits associated with L-theanine make the bay bolete an attractive option for culinary and medicinal purposes. Its ability to reduce stress, improve sleep, and boost cognitive performance makes it a popular choice for those seeking natural remedies for anxiety and insomnia.
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It's flavourless and safe with no known side effects
L-theanine is an amino acid found primarily in green and black tea and some mushrooms. It is also available in pill or tablet form. It is flavourless and considered safe with no known side effects.
L-theanine is said to help ease anxiety, stress, and insomnia. It may also help reduce blood pressure and improve sleep. Research suggests that it relaxes the mind without causing drowsiness. A review of five randomised controlled trials found that four trials linked L-theanine with reduced stress and anxiety in people experiencing stressful situations. Another study found that a combination of L-theanine and caffeine helped a group of young adults focus better during demanding tasks.
However, it is important to note that there is a lack of high-quality research on the effects of L-theanine in humans. While it is generally considered safe, pregnant or nursing women should avoid L-theanine as there is not enough information to know if it is safe for them. Additionally, L-theanine may lower blood pressure, so those taking blood pressure medication should monitor their blood pressure closely.
Some mushrooms that contain L-theanine include lion's mane, reishi, cordyceps, and maitake. These mushrooms are known for their medicinal properties, including improving brain health, calming anxiety, boosting energy, and supporting healthy digestion and metabolism.
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It helps with relaxation and sleep without causing drowsiness
L-theanine is an amino acid commonly found in tea leaves, particularly green tea and black tea, as well as some mushrooms. It is known to help people relax and has been shown to improve sleep. However, it does so without causing drowsiness.
Research shows that L-theanine supplements can elevate levels of GABA, dopamine, and serotonin, which promotes relaxation and reduces anxiety levels. A 2019 study found that healthy adults who took L-theanine over four weeks experienced a decrease in stress-related symptoms. Another study found that doses of 250 mg and 400 mg of L-theanine improved sleep in both animals and humans. Additionally, 200 mg of L-theanine was shown to help reduce resting heart rate, indicating its ability to promote relaxation.
L-theanine can also be paired with caffeine to improve focus and attention. A small study found that a combination of L-theanine (97 mg) and caffeine (40 mg) helped young adults focus better during demanding tasks. This combination can be particularly beneficial for individuals who experience jitters with caffeine, as L-theanine reduces the negative effects of caffeine while enhancing its positive effects.
While L-theanine is generally safe and well-tolerated, it is important to note that tea, especially green tea, contains caffeine, which can cause anxiety, irritability, and insomnia in some individuals. Therefore, consuming large amounts of caffeinated tea may counteract the sleep-promoting and stress-reducing effects of L-theanine. Additionally, individuals taking stimulant medications should consult their doctors before consuming L-theanine, as the combination may lead to serious side effects, including heart problems.
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It's an adaptogen that reduces psychological stress
L-theanine is an amino acid that can be found in certain mushrooms and tea leaves. It is flavourless, safe, and has no known adverse effects, making it an excellent supplement to reduce stress and improve focus. L-theanine has been the focus of numerous studies, which have found that it can be effective in managing stress, anxiety, and insomnia. It is also believed to improve sleep schedules and blood pressure.
Some mushrooms that contain L-theanine may also have adaptogenic properties, meaning they can help the body adapt to and reduce the negative effects of stress. Adaptogens increase the body's resistance to physical, biological, and chemical stress, promote normal functioning during stressful periods, and protect against stress-related damage.
One such adaptogenic mushroom is the lion's mane, also known as Hericium erinaceus. It has been used for centuries in traditional Chinese medicine and can be found growing on dead or dying trees in North America, Europe, and Asia. Research has shown that lion's mane extract may help reverse stress-related changes to neurotransmitters, including dopamine and serotonin. It may also reduce levels of inflammatory markers that increase in response to stress, such as interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-α). Additionally, lion's mane has been shown to reverse stress-induced downregulation of brain-derived neurotrophic factor (BDNF) in mice, which is a protein essential for brain function.
Another adaptogenic mushroom is the reishi, also known as Ganoderma lucidum. Reishi has been used for centuries to promote health and well-being. It contains compounds called triterpenoids, which are natural compounds that work with the nervous system to induce a sense of calm and relaxation. Reishi also has antioxidant properties, supporting cellular health and reducing the risk of chronic diseases.
Cordyceps is a third type of adaptogenic mushroom that has been studied for its potential to reduce the effects of stress on the body. Research in humans is limited, but studies in rodents have shown promising results. For example, a 2014 study found that taking a combination of Cordyceps sinensis and Rhodiola crenulata improved stress response and fatigue levels in a group of 18 men compared to a placebo group.
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Frequently asked questions
L-theanine is a rare amino acid found in the mushroom Boletus badius. It is also found in tea leaves, particularly green tea and black tea.
L-theanine is purported to have beneficial psychological effects. Studies show that it may help reduce anxiety and stress, improve focus, and promote relaxation and sleep. It is also being studied for its potential in treating severe allergies.
L-theanine can be consumed in supplement form or found naturally in mushrooms, tea, and coffee. It is also available in drink mixes, powders, and capsules.
