If you often feel wired yet tired, looking at how L‑theanine can support stress and focus can help you rebalance your noggin without resorting to stimulants.
What is L‑theanine and how does it work?
L‑theanine is a non‑protein amino acid found almost exclusively in Camellia sinensis, the plant used to make green and black tea. Unlike the amino acids your body uses to build muscles, L‑theanine affects brain chemistry. It can raise levels of the neurotransmitters GABA, dopamine and serotonin, which promote relaxation and reduce anxiety. It also increases alpha‑wave activity in the brain, creating a calm yet alert state. When paired with caffeine, L‑theanine may enhance alertness without the jitters.
How can it help us reduce stress?
Tea has long been used as a remedy for frazzled nerves. A randomised trial published in 2019 found that healthy adults who took L‑theanine supplements for four weeks reported significantly lower stress‑related symptoms compared with those taking a placebo. Participants also noted improvements in sleep quality.
L‑theanine appears to dampen the activity of the hypothalamic–pituitary–adrenal (HPA) axis during stressful situations. By boosting calming neurotransmitters and reducing the excitatory neurotransmitter glutamate, it helps your nervous system stay balanced.
How it can support mental clarity and focus
Stress and fatigue often go hand in hand with brain fog. The same 2019 trial that noted stress reduction also found improvements in verbal fluency and the ability to stay focused. In other studies, participants taking L‑theanine showed faster reaction times on a cognitive test and greater improvements in attention than those on placebo.
How should I take L-theanine (and is it safe?)
Yes, L‑theanine is generally considered to be safe. Experts recommend doses between 200–500 mg per day. In tea form, a typical cup of green tea contains about 20–25 mg. If you’re using a supplement, start at the lower end of the range and adjust as needed. Side effects are uncommon but in rare cases, can include headaches, dizziness or gastrointestinal upset. Because some L‑theanine products are often combined with caffeine, be mindful of your total daily caffeine intake and look for decaf options where necessary.
Incorporating L‑theanine into your routine day to day
You can enjoy L‑theanine naturally by brewing green, white or oolong tea. For a stronger dose, you might prefer to try supplements made from purified L‑theanine. Many people find taking it in the evening helps promote relaxation and sleep, while pairing it with coffee in the morning supports focus.
As with any supplement, consult your GP before starting, especially if you’re pregnant, breastfeeding or taking medications.
Does PAUSE contain L-theanine?
Yes! If you are looking at supplements that contain the benefits of L‑theanine for stress and focus, you should try PAUSE. Our calming blend combines 200 mg of L‑theanine with two adaptogens - ashwagandha and rhodiola - plus lemon balm and hops.
Together, these powerful botanicals support neurotransmitter balance, help lower cortisol and ease you towards a restful sleep and leave you clear‑headed the next day.
Importantly, like all of our supplements, PAUSE is free from fillers and caffeine and is the perfect companion for anyone seeking to soothe stress, sharpen focus and give their brain the care it deserves.
