What is L-Theanine?
L-theanine is a non-protein amino acid predominantly found in tea plants, contributing to the unique flavor of green tea. It is water-soluble and makes up 1 to 2 percent of the dry weight of tea [1]. L-theanine is known for its health benefits and is used as a valuable additive in the food and beverage industry [2, 3].
This amino acid has been reported to have relaxing effects, helping to relieve stress and anxiety. It is also suggested to improve concentration and alertness without causing drowsiness [1]. L-theanine has been shown to have potential neuroprotective and cognitive enhancing properties, possibly due to its effects on brain serotonin, dopamine, and GABA levels [4].
What are L-theanine gummies?
L-Theanine gummies are a form of dietary supplement that contain L-Theanine, an amino acid primarily found in green and black tea and some mushrooms. These gummies are designed to be easy to consume, offering a convenient and often tasty way to intake L-Theanine.
In addition to the active ingredient (L-theanine), gummy supplements often contain sweeteners to make them palatable. Sucrose and lactose are common sweeteners used in these products [5].
Gummies also contain other excipients or "inert ingredients" like flavorings, preservatives, stabilizers, and fillers. These ingredients help to give the gummies their shape, texture, and taste [6].
Some vitamin gummies may also contain natural ingredients like agave syrup and gelatin. Agave syrup is used as a sweetener, while gelatin helps to give the gummies their chewy texture [7].
It's important to note that the specific ingredients can vary depending on the brand and type of vitamin gummy. Some gummies may also contain additional ingredients like omega-3 fatty acids or specific plant extracts [8, 9]. For an analysis of other gummy supplements, read our blogs about sea moss gummies or beet root gummies.
Benefits of L-theanine gummies
L-Theanine, an amino acid found primarily in green tea, is associated with several health benefits. When consumed in the form of gummies or other supplements, it can provide these benefits in a convenient, easy-to-take format.
Stress and Anxiety Reduction
One of the primary benefits of L-Theanine is its potential to reduce stress and anxiety. Studies have suggested that supplementation of 200-400 mg/day of L-Theanine may assist in the reduction of stress and anxiety in people exposed to stressful conditions [10].
Improved Sleep Quality
L-Theanine may also be beneficial for improving sleep quality. It has been found to promote relaxation without causing daytime drowsiness, which can contribute to better sleep [11].
Cognitive Function
L-Theanine has been associated with improvements in cognitive function. It has been found to enhance certain cognitive functions, such as attention and focus, particularly when paired with caffeine [12].
Mental Health
L-Theanine has been linked to improvements in mental health. It has been found to have beneficial effects on depressive symptoms, anxiety, sleep disturbance, and cognitive impairments in patients with major depressive disorder (MDD) [13].
Potential Antioxidant Effects
L-Theanine is also known for its antioxidant-like properties. While more research is needed to fully understand these effects, they could potentially contribute to overall health and well-being [2].
It's important to note that while these benefits have been associated with L-Theanine, individual results may vary, and it's always recommended to consult with a healthcare provider before starting any new supplement regimen.
Side effects of L-theanine gummies
L-Theanine is an amino acid found in green tea leaves and is known for its calming effects. However, as with any supplement, it may have potential side effects. It's important to note that the Food and Drug Administration (FDA) doesn't regulate supplements, so the responsibility for ensuring their safety lies with the manufacturers [12].
While there are no confirmed or direct side effects of consuming L-Theanine, some research suggests that consuming large amounts of green tea, which contains L-Theanine, can lead to nausea, upset stomach, and irritability due to its caffeine content. Pregnant or breastfeeding women, as well as children, should consult their healthcare provider before consuming large amounts of tea or L-Theanine supplements [12].
In terms of L-Theanine's potential effects on anxiety and stress, studies have shown mixed results. Some research suggests that L-Theanine may have relaxing effects under resting conditions, but it may not have significant anxiolytic effects under conditions of increased anxiety [5]. Other studies suggest that supplementation of 200-400 mg/day of L-Theanine may assist in the reduction of stress and anxiety in people exposed to stressful conditions [10].
However, these findings are based on limited studies and more research is needed to confirm these effects and to understand any potential side effects of L-Theanine, especially when consumed in the form of gummies or other supplements.