What is L-Theanine?
L-Theanine is a nonproteinogenic amino acid found abundantly in green tea leaves and certain mushrooms. It is one of the five umami components of green tea, contributing to its specific flavour [1]. L-Theanine is mainly known for its several health benefits, because of which it has become a valuable ingredient in the food and phracmeutical industries [1]. It can also be found in the form of L-Theanine gummies.
L-Theanine has a potent antioxidant-like activity and contributes to the savoury taste sensation called umami. Many studies have shown that this amino acid has several therapeutic effects, such as brain function, gastrointestinal function, cancer-drug therapeutic efficacies, antihypertensive effects, and immune function [2].
While L-Theanine was long known for its calming effects, scientific studies on its pharmacologic properties were initiated in part by this tradition. Animal neurochemistry studies demonstrate that L-Theanine increases brain serotonin, dopamine and GABA levels and has micromolar affinities with AMPA, Kainate and NMDA receptors [3].
Can You Take L-Theanine During Pregnancy?
There may not be sufficient evidence to answer exactly whether it is safe to take L-theanine during pregnancy. However, it's important to note that L-theanine is an amino acid found primarily in green and black tea, and it's generally considered safe to consume in these forms [4].
Caution
Nevertheless, pregnant women and those who are nursing should also be cautious when consuming excessive green tea (which contains L-theanine) because caffeine (found in green tea) could lead to nausea, upset stomach, and irritability [4].
Consultation
As with most supplements, you should always consult a healthcare provider before beginning L-theanine, particularly if you’re a pregnant woman or thinking of becoming one. That way, you can keep yourself and your baby safe [4].
What Supplements Should You Take During Pregnancy?
Since the body requires so many nutrients during pregnancy, it can be difficult to provide them through diet alone, so supplements help the mother's and baby's bodies stay strong.
Folic Acid
When you're pregnant, you need a B vitamin called folic acid to prevent certain birth defects. You want 600 mcg in your diet daily, either from food or vitamins during pregnancy [5].
Iron
Iron is crucial for the baby's growth and brain development. Pregnant women are advised to get 27 mg of iron a day [5].
Calcium
Calcium can reduce the risk of preeclampsia, a severe medical condition that causes a sudden increase in blood pressure. Pregnant women are advised to consume 1,000 mg of calcium a day [5].
Vitamin D
Vitamin D helps the calcium to build up the baby's bones and teeth. All women, pregnant or not, should be getting 600 IU of vitamin D per day [5].
Choline
Without enough choline, a crucial nutrient during pregnancy, the baby’s brain might not correctly develop. Up to 95% of pregnant people get too little cholin [6].
Omega-3 Fatty Acids
Omega-3 fatty acids are critical for helping the foetus’s brain to develop. Some prenatals contain them but most don’t. Most women take a separate dose of DHA and EPA, which is an over-the-counter supplement such as fish oil or algal oil [6].
Vitamins A and C
Vitamin A is essential for fetal eye and organ development, immune system health, and more. Vitamin C benefits not only your health but also your baby’s, and maintaining enough could lower your risk of complications, including preeclampsia and preterm birth [6].
B Vitamins
Your body needs eight different B vitamins. You get those from the prenatal and other foods while you are pregnant. Most prenatal vitamins contain all eight B vitamins, but sometimes they only contain a few. At the very least, a prenatal should include B12, folate, and B6 [6].
Conclusion
While such supplements can be helpful, do check with your healthcare provider before starting any new supplement regimen during pregnancy: it’s important to find something that will work for you – and you might not need as much of a supplement no matter how beneficial it is. There is always the risk of overloading your system with more than your body requires [7, 8, 9].