L-Theanine And Its Anti-Aging Properties (Fact Checked)

L-Theanine is a natural amino acid that is commonly found in tea (Camellia sinensis L). It has been studied for its potential anti-aging properties, as well as its ability to improve cognitive function, reduce stress and anxiety, and promote healthy sleep patterns.

In this article, we explore the potential benefits of L-Theanine as an anti-aging supplement, including its mechanisms of action, recommended dosage, and safety concerns.

L-Theanine Anti Aging Benefits

As we age, our bodies become more susceptible to oxidative stress and inflammation, which are two common factors in age-related diseases.

L-Theanine has been shown to protect against both of these factors, making it a promising supplement for promoting healthy aging.

This article is based on research. FoodNurish’s editorial team examines thoroughly all the statements made by our authors and make’s sure they are backed by research. Throughout the article you will find links to research papers and scientific articles from well-established and authoritative websites (all links open in a new window). We encourage to follow the resources we provide for further study.

Protection Against Oxidative Stress

Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them. [1]

Free radicals are unstable molecules that can damage cells, leading to aging and disease. [2]

L-Theanine has been shown to protect against oxidative stress by increasing the activity of antioxidant enzymes in the body.

In a study published in the Journal of Experimental Gerontology, researchers found that L-Theanine supplementation increased the activity of antioxidant enzymes in rats. The study also found that L-Theanine reduced the level of lipid peroxidation, a marker of oxidative stress. [3]

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Reduction of Inflammation

Inflammation is the body’s natural response to injury or infection. However, chronic inflammation can contribute to the development of many age-related diseases, including Alzheimer’s disease, Parkinson’s disease, and cancer.

L-Theanine has been shown to reduce inflammation by inhibiting the production of inflammatory cytokines. A study published in the Journal of Functional Foods found that L-Theanine reduced inflammation in weaned piglets by inhibiting the production of inflammatory cytokines. [4]

In another study, researchers wanted to see if L-theanine could help with osteoarthritis. They tested it on cells in the lab and on rats with the condition. They found that L-theanine reduced inflammation and protected against damage to the joints. This suggests that L-theanine could be a helpful treatment for osteoarthritis. [5]

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Improvement of Cognitive Function

Cognitive decline is a common part of aging.

L-Theanine has been shown to improve cognitive function by increasing alpha brain wave activity and promoting relaxation.

Alpha brain waves are associated with a state of wakeful relaxation. In a study published in the Asia Pacific Journal of Clinical Nutrition, researchers found that L-Theanine supplementation increased alpha brain wave activity in healthy volunteers, leading to improved cognitive performance. [6]

Camellia sinensis flower — Camellia sinensis

Reduction of Stress and Anxiety

Stress and anxiety can have negative effects on both physical and mental health. L-Theanine has been shown to reduce stress and anxiety by promoting relaxation and reducing the level of cortisol, a stress hormone, in the body.

A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial study published in the scientific Journal Nutrients looked at the effects of a drink with l-theanine, on stress levels and cognitive performance in healthy adults. [7]

The drink reduced subjective stress responses to a cognitive task and lowered cortisol levels three hours later.

There were no changes in cognitive performance, but some participants had increased alpha brain wave activity two hours after drinking the l-theanine drink, particularly those with higher anxiety levels. The study supports the idea that l-theanine can reduce stress.

Promotion of Healthy Sleep Patterns

Sleep is essential for overall health and well-being. L-Theanine has been shown to promote healthy sleep patterns by increasing the production of GABA, a neurotransmitter that promotes relaxation. [8]

In a study published in the Journal Alternative Medicine Review, researchers found that 400mg daily L-Theanine supplementation improved sleep quality in boys with attention deficit hyperactivity disorder (ADHD). [9]

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Increase of Natural Killer Cell Activity

Natural killer (NK) cells are an important part of the immune system and are responsible for fighting off infections and tumors. [10]

L-Theanine has been shown to increase the activity of NK cells, which can help protect against age-related diseases.

In a study published in the Journal of Strength and Conditioning Research, researchers found that L-Theanine supplementation increased the activity of NK cells in healthy volunteers. The study also found that L-Theanine reduced the level of stress hormones in the body, suggesting that it may have a beneficial effect on the immune system. [11]

Foods That Contain L-Theanine

Here is a table with the top 20 foods that contain higher amounts of Theanine per 100 grams. Eating these foods will help you increase your theanine intake. Alternative, you can consider taking a supplement.

Food	Theanine (mg) per 100g
Tea, white, dry leaves	1,460
Tea, green, dry leaves	738
Tea, black, dry leaves	678
Mushrooms, dried	627
Soybeans, mature seeds	216
Edamame, frozen	200
Bay bolete, dried	170
Bamboo shoots, canned	131
Rye, whole grain	107
Wheat bran, crude	82
Oats, bran, raw	70
Pistachio nuts	68
Sesame seeds	65
Horsetail, fresh	63
Papaya, raw	60
Broadbeans, immature	58
Sunflower seeds	57
Pine nuts	53
Amaranth grain	43
Buckwheat	39

Dosage and Safety

The recommended dosage of L-Theanine for anti-aging benefits is typically between 100 and 400 mg per day.

However, it is important to consult with a healthcare provider before beginning any new supplement regimen, especially if you are pregnant or nursing, have a medical condition, or are taking prescription medications.

L-Theanine is generally considered safe and well-tolerated, with few side effects. However, some people may experience mild side effects such as headache, nausea, or gastrointestinal discomfort.

Frequently Asked Questions

Yes, L-Theanine is generally considered safe for daily use. However, it is important to follow the recommended dosage guidelines and not exceed the daily intake recommendations.

L-Theanine is generally well-tolerated and has few negative side effects. Some people may experience mild side effects such as headache, nausea, or gastrointestinal discomfort.

L-Theanine can be used for both energy and sleep. It is known to promote relaxation and reduce stress and anxiety, which can help improve sleep quality. Additionally, L-Theanine can increase alpha brain wave activity, which can help promote wakeful relaxation and may provide a natural boost of energy.

L-Theanine does not directly increase serotonin levels in the brain. However, it has been shown to promote relaxation and reduce stress, which may indirectly help support healthy serotonin levels.

L-Theanine is naturally found in tea, particularly green tea and black tea. It is also found in some types of mushrooms, such as shiitake mushrooms, Bay Bolete and some types of seaweed. However, the amount of L-theanine in these foods is relatively low compared to the levels found in tea supplements.

L-Theanine can work quickly, with effects often noticeable within 30 to 60 minutes of ingestion. However, since every person is different, responses may vary.

The best time of day to take L-Theanine depends on your individual needs and goals. It can be taken in the morning to promote wakefulness and focus, or in the evening to promote relaxation and improve sleep quality.

Yes, L-Theanine can be taken with magnesium. In fact, some supplements may combine L-Theanine and magnesium for their complementary effects on relaxation and stress reduction. One of the best Magnesium supplements is Magnesium Breakthrough. Check our full review here.

There is no evidence to suggest that L-Theanine causes weight gain. In fact, some research suggests that it may have a beneficial effect on metabolism and body composition.

L-Theanine and coffee are often taken together because L-Theanine can help offset some of the negative effects of caffeine, such as jitters and anxiety. Additionally, L-Theanine and caffeine have complementary effects on focus and cognitive performance.

Melatonin and L-Theanine serve different purposes and are not necessarily comparable. Melatonin is typically used to improve sleep quality, while L-Theanine is used for relaxation and stress reduction. Both supplements may be useful for promoting healthy sleep patterns.

GABA and L-Theanine serve different purposes and are not necessarily comparable. GABA is a neurotransmitter that helps regulate mood and promote relaxation, while L-Theanine is an amino acid that stimulates alpha brain wave activity and can help promote relaxation and reduce stress and anxiety.

L-Theanine is not a traditional antidepressant medication, but it has been shown to have mood-stabilizing effects and may be useful for reducing symptoms of depression and anxiety.

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Bottom Line

L-Theanine is a natural amino acid that has been studied for its potential anti-aging properties. It has been shown to protect against oxidative stress and inflammation, improve cognitive function, reduce stress and anxiety, and promote healthy sleep patterns.

L-Theanine works through several mechanisms of action, including the stimulation of alpha brain waves and the increase of natural killer cell activity.

The recommended dosage of L-Theanine for anti-aging benefits is typically between 100 and 400 mg per day, and it is generally considered safe and well-tolerated.

Overall, L-Theanine is a promising supplement for promoting healthy aging and may be a useful addition to a well-rounded anti-aging strategy.

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L-Theanine Anti Aging Properties: A Natural Solution to Promote Longevity