- L-theanine is tea's main amino acid, with relaxing and soothing effects.
- It promotes alpha brain waves, associated with calm without drowsiness.
- Combined with caffeine, it delivers an "energized calm": focus without jitters.
- It increases GABA, serotonin and dopamine, supporting mood and stress management.
- Matcha, made from the whole leaf, is one of its most concentrated sources.
What is L-theanine?
L-theanine is an amino acid often associated with relaxing and soothing properties. Discovered in 1949 by Japanese scientist Sakato, theanine is found in tea leaves, particularly in green tea. It is tea's main amino acid (accounting for 1 to 2% of the total weight of the leaves)!
L-theanine should not be confused with theine, which is nothing more than another name for caffeine.
What are the potential benefits of L-theanine?
While the supposed benefits of L-theanine remain to be proven, recent studies seem to demonstrate theanine's ability to reduce anxiety, lower stress, and promote relaxation. It is considered "safe" by the American FDA (Food and Drug Administration), and shows no particular side effects beyond a certain dosage.
Improved focus and alertness
Several studies have suggested that L-theanine can promote an increase in alpha waves in the brain. This increase in alpha waves is often associated with a feeling of relaxation and calm, without causing drowsiness.
When consumed in combination with caffeine, as happens naturally in tea, L-theanine may soften the unwanted effects of caffeine-related stimulation. Caffeine typically stimulates beta brain waves, associated with wakefulness and mental activity. L-theanine may modulate these effects by promoting alpha waves, which can contribute to a state of "energized calm".
Reduced stress and anxiety
L-theanine is also believed to have relaxing and soothing effects. These effects are attributed in part to L-theanine's ability to increase levels of certain neurotransmitters, notably GABA (gamma-aminobutyric acid), which has calming properties on the central nervous system.
Improved mood
Some studies report an improvement in mood associated with taking L-theanine. Indeed, this substance can influence the production of certain neurotransmitters, notably GABA as we have seen, but also serotonin and dopamine. These neurotransmitters are involved in the regulation of mood and emotional well-being.
Note that while L-theanine does not particularly promote falling asleep, the state of relaxation it provides may help improve sleep quality.
Pour aller plus loin : A Review of Scientific Research on Matcha Tea →: Welcome to our selection of relevant articles and features covering scientific and medical research on tea (green tea, black tea, white tea), with a particular focus on Japanese matcha green tea.
Discover our blog articles on the benefits of matcha:
- What are the benefits of matcha tea?
- The benefits of matcha for hair
- The benefits of matcha for skin
- Matcha and digestion: a natural ally
- Matcha flavonoids and cognitive decline
- Matcha catechins and their benefits
- L-theanine: a matcha asset for relaxation
Can theanine help with weight loss?
To date, no study proves a direct cause-and-effect relationship between L-theanine and weight loss.
However, reducing stress levels is a key factor in weight gain. Indeed, stress causes hormonal changes, particularly increased cortisol production. A rise in this hormone can lead to weight gain, often localized around the abdomen.
In addition, stress can alter eating habits, either by suppressing appetite or by turning food into a source of comfort, which insidiously leads to weight gain.
Consuming L-theanine, by improving stress management, could therefore potentially help you limit the damage of emotional eating.
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How to incorporate the effects of L-theanine into your daily routine
Dietary supplements
A simple and effective way to enjoy the calming effects of L-theanine is to supplement with capsules. The recommended dosage is 2 to 3 tablets per day, providing 50 to 200 mg of L-theanine.
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Green tea
But the best option is still... to drink green tea directly, to enjoy all the benefits of this beverage. And for that, what could be better than matcha? Its powdered form allows you to consume the entire tea leaf and enjoy an exceptional concentration of catechins and L-theanine.
