{"id":627981,"date":"2024-05-28T09:30:48","date_gmt":"2024-05-28T13:30:48","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=627981"},"modified":"2024-10-25T09:56:28","modified_gmt":"2024-10-25T13:56:28","slug":"l-theanine-and-caffeine","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/l-theanine-and-caffeine\/","title":{"rendered":"Can you take L-theanine with caffeine?"},"content":{"rendered":"

L-theanine (N-ethyl-L-glutamine)<\/span><\/a> is an <\/span>amino acid<\/span><\/a> found in green, oolong, matcha, white, and black tea leaves. It has the highest concentrations in green tea. If a daily cuppa isn’t your thing, you can still reap the potential health benefits of L-theanine, such as improved alertness and better sleep. It is also available in supplement form, often in combination with caffeine. Both substances are considered nootropics—“cognitive enhancers” or “brain boosters.” When combined, caffeine and L-theanine are said to improve focus and enhance cognitive function. Keep reading to learn the best ways to mix these two substances to reap the wellness benefits.<\/span><\/p>\n

Does L-theanine have caffeine in it?<\/span><\/h2>\n

You’re likely consuming L-theanine and caffeine if you’re drinking caffeinated tea. <\/span><\/p>\n

While L-theanine itself doesn’t contain caffeine, the two psychoactive compounds sometimes occur naturally together and are marketed as a combination in supplement form. For example, your average cup of green tea has about 20 mg to 40 mg of theanine and <\/span>30 to 50 mg<\/span><\/a> of caffeine, according to <\/span>Jaclyn Sklaver, MS<\/span><\/a>, an integrative sports nutritionist in Miami, Florida. Dietary supplements often contain 100 mg to 200 mg of L-theanine, she says.<\/span><\/p>\n

While the combination of L-theanine and caffeine is popular in supplements because of its benefits on cognition and mood, L-theanine is also available as a standalone supplement without caffeine that you can take alone or with your morning coffee.<\/span><\/p>\n

RELATED: <\/b>Health benefits of yerba mate<\/b><\/a><\/p>\n

Does caffeine affect L-theanine?<\/span><\/h2>\n

Caffeine may improve the way L-theanine works and vice versa. Combining these two ingredients has some benefits.<\/span><\/p>\n

Reduced side effects of caffeine<\/span><\/h3>\n

As a stimulant, <\/span>caffeine<\/span><\/a> can increase alertness, improve focus and cognitive function, and enhance physical performance and energy levels. However, it also causes increased blood pressure, respiration rates, and heart rates. According to <\/span>research<\/span><\/a>, L-theanine helps mitigate some of these adverse effects. L-theanine is known for its <\/span>calming properties<\/span><\/a> that help to counteract some of the less pleasant side effects of caffeine, like jitteriness and anxiety, says <\/span>Jeanette Giacinto<\/span><\/a>, a registered dietitian based in Long Beach, NY.<\/span><\/p>\n

L-theanine, particularly when combined with magnesium, has also been <\/span>shown<\/span><\/a> to directly influence GABA (gamma-aminobutyric acid) receptors in the brain. <\/span>GABA<\/span><\/a> is an inhibitory neurotransmitter that has a calming effect on the central nervous system. It also increases brain levels of serotonin and dopamine, known as the “feel-good” hormones. It is believed that L-theanine increases levels of GABA in the brain, causing this calming and relaxing effect.<\/span><\/p>\n

Increased alertness<\/span><\/h3>\n

One <\/span>small placebo-controlled study<\/span><\/a> found that combining caffeine and L-theanine improved cognitive performance, attention, and alertness more than caffeine alone. An older <\/span>clinical trial<\/span><\/a> compared the effects of 50 mg of caffeine with or without 100 mg of L-theanine in healthy volunteers while performing cognitively demanding tasks. The L-theanine\/caffeine group experienced increased speed and accuracy of performance on attention-switching tasks and reduced distraction.<\/span><\/p>\n

Improved cognition<\/span><\/h3>\n

These cognitive-enhancing effects show promise for individuals with <\/span>attention deficit hyperactivity disorder (ADHD)<\/span><\/a>, too. According to a <\/span>2021 systematic review and meta-analysis<\/span><\/a>, the combination of L-theanine and caffeine has positive effects on short-term sustained attention and overall cognition.<\/span><\/p>\n

Caffeine and L-theanine have a complementary effect on chemicals in your brain called neurotransmitters, says Sklaver.  Combining the two compounds can enhance cognition, increase alertness and focus, and reduce adverse caffeine side effects.<\/span><\/p>\n

RELATED: <\/b>Does caffeine raise blood pressure?<\/b><\/a><\/p>\n

Side effects of L-theanine and caffeine<\/span><\/h2>\n

“There are minimal risks or negative side effects associated with combining low-to-moderate doses of L-theanine and caffeine,” says Giacinto. Studies suggest that L-theanine and caffeine can cause headaches, but no other side effects have been reported. That said, the effects of caffeine are well-documented. According to <\/span>the U.S. Food and Drug Administration (FDA)<\/span><\/a>, excess caffeine intake can cause:<\/span><\/p>\n