L-Theanine Dosages: Is 200 mg the Ideal Dose to Take?

With its wealth of documented benefits and lack of side effects, finding your ideal L-Theanine dosage can be easy.

As a naturally occurring amino acid originally derived from green tea leaves, this gentle nootropic supplement can easily become a part of your daily regimen.

But unlike the energy spike that a daily cup of coffee delivers along with jitters, withdrawals, and often an energy slump later in the day, users say that L-Theanine provides refined, targeted effects. Will one L-Theanine 200 mg pill deliver results? That depends upon you.

To achieve L-Theanine’s cognitive lift, sharpening of focus and energy, and relaxing anti-anxiety power, simply fine tune the amount to your body’s particular needs. These are the goals of a class of supplements called nootropics. Here’s a simple guide to figuring out the perfect L-Theanine dosage for your individual needs.

L-Theanine

Amino Acid

Focus

Stress

Brain Function

How It Works:

• Supports focus, attention & mood
• Helps to reduce stress & anxiety
• Neuroprotective & increases NGF

Dosage:

Between 100 - 250 mg per day

Safety:

Rated Possibly Safe

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How Does L-Theanine Work?

The key to L-Theanine’s mood lifting power is in its ability to physically cross the blood-brain barrier and cause effects within the brain.

This means that the supplement is able to stimulate receptors in the brain and influence functions of the nervous system that the brain controls. L-Theanine interacts with and stimulates several key neurotransmitter receptors, such as GABA.

GABA is an inhibitory agent which works to reduce over-firing of neurons in the brain, a key component of stress responses. L-Theanine can both interact with GABA receptors similarly to how the naurotransmitter does, as well as also increasing GABA production.

By stimulating the production of more GABA, as well as other important neurochemicals such as Dopamine, Serotonin, and Norepinephrine, L-Theanine steers the mind to naturally reduce anxious feelings and stress.

Instead, the user feels relaxed, peaceful, and confident. Sleep cycles are normalized, and “fight or flight” reactions are minimized throughout all systems of the body.

Taking an L-Theanine dosage is also associated with an increase in alpha waves in the brain. This type of mental activity is associated with intense creativity, mental acuity, and peak performance in all activities that require mental focus, such as athletics.

Minimum L-Theanine Dosage

So, how much L-Theanine should you take to enjoy these benefits? Everybody is different, and factors like age, height, and natural tolerance will influence the exact L-Theanine dosage that is best for you. It is always recommended that you speak with your doctor before beginning any new supplements to help determine the best dosage for your personal needs.

It is recommended to start at the minimum threshold dose, which is 50mg per day. The first time you try it, take L-Theanine on its own without any other supplements. Then, simply go about your regular activities – working, reading, spending time outdoors, noting how you feel.

Do you feel relaxed and tranquil? Do senses like sight, hearing, and touch feel sharpened or more sensitive? If you like, the next time you try L-Theanine, increase the dose by 50 or 100 mg, and again note the effects. Most people who use L-Theanine powder daily average 200 mg per dosing, while some go as high as 400 mg or more.

As with all supplements, it’s best to go slowly and listen attentively to your body and mind’s reactions. Though there are no serious side effects, you will probably find you can achieve the desired effects with moderate daily doses.

L-Theanine Dosage When Combined With Caffeine

Many people combine L-Theanine pills with other supplements which complement one another. This process is known as stacking. The most popular combination involving an L-Theanine dosage by far is taking it in conjunction with caffeine.

This is a great way to emphasize L-Theanine’s cognitive boosting power, rather than its more relaxing properties. Users report an extremely heightened sense of focus when pairing caffeine with L-Theanine, in the proper ratio.

While you will experience this effect at a 1:1 ratio, the best benefits can be achieved when 4 parts L-Theanine are used to every 1 part caffeine. So for example, 1 milligram of caffeine would be accompanied by 4 milligrams of L-Theanine. Or, if you consumed one 200 mg pill you would accompany it with 50 mg of caffeine.

This ensures that L-Theanine’s concentration-focusing role in the pairing will not be overpowered by the energy spike of the caffeine. Stress-relief qualities will also be preserved, which is one reason that stacking L-Theanine with caffeine is a popular nootropic stack for depression.

Safety Concerns

As has been proven in numerous medical reports like those at NYU and Harvard, L-Theanine does not present significant side effects. A few users have reported an upset stomach when consuming the supplement along with large amounts of tea or coffee, but these issues are more likely due to the delivery method. A standard L-Theanine 200 mg pill should not cause stomach upset on its own.

If you have issues with high or low blood pressure and are currently on doctor-prescribed medication for it, be sure to ask your physician before starting to take this nootropic. Otherwise, L-Theanine is perfectly safe to use daily at an appropriate dose.

Once you find the right L-Theanine dosage for you, feel free to incorporate this potent natural supplement into your daily routine. Much as some people enjoy a daily cup of coffee to help boost focus and creative energy, you can draw upon L-Theanine to make life easier, more productive, and more fun.

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