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This Is When to Take L-Theanine for Different Benefits
Oct 23, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

This Is When to Take L-Theanine for Different Benefits

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 14 min read
This Is When to Take L-Theanine for Different Benefits

L-Theanine, a soothing amino acid found in tea leaves, is celebrated for enhancing relaxation, improving focus, and supporting better sleep. But here's the key: timing is everything. 

Taking L-Theanine in the morning or early afternoon boosts concentration and alertness. On the flip side,if it's stress relief and improved sleep quality you're after, enjoying L-Theanine in the evening can be your ticket to tranquility

Join us as we explore how to perfectly time your L-Theanine intake, tailoring it to your lifestyle and wellness goals, and making every moment count!

Early Morning or Afternoon For Improved Focus and Alertness

Early Morning or Afternoon For Improved Focus and Alertness

Seeking a natural boost for your concentration and alertness? L-Theanine, the famed amino acid predominantly found in green tea, could be your go-to solution. 

Particularly beneficial for students and professionals, this compound enhances cognitive function (1) and works best when consumed at specific times.

  • Morning or Early Afternoon is Prime Time: Consider taking L-Theanine supplements in the morning or early afternoon to capitalize on its focus-enhancing benefits. This aligns with your body's natural circadian rhythm, ensuring you're alert and focused when it matters most.
  • A Perfect Pair with Caffeine: When L-Theanine meets caffeine, magic happens. This duo, often found in green and black tea, synergizes to improve cognitive function while balancing out caffeine's jittery effects. It's like getting a smooth, sustained energy lift in the morning, ideal for intense study sessions or demanding workdays.
  • Targeted Support for Mental Clarity: Studies indicate that L-Theanine may help people with ADHD (attention deficit hyperactivity disorder) by increasing alpha brain waves (2), linked to relaxed alertness. It's not just a dietary supplement but a functional food additive that crosses the blood-brain barrier to enhance your mental sharpness.

Incorporating L-Theanine into your daily routine could be a game-changer, especially if you're in a field that demands high levels of concentration and mental stamina. 

By choosing the right time to take this supplement, you're not just ingesting an amino acid; you're adopting a strategy to enhance your cognitive function and overall mental well-being. 

Evening For Stress Relief and Relaxation

Evening For Stress Relief and Relaxation

Finding a moment of calm can be a challenge in a world that often feels like it's spinning too fast. 

Enter L-Theanine, a remarkable amino acid that's a beacon of relaxation in the storm of daily life. Ideal for those navigating high-stress environments, an L-Theanine supplement taken in the evening could be your ticket to tranquility.

  • Evening: The Perfect Time for Stress-Relieving L-Theanine: L-Theanine helps soothe your mind in the evening after a long, stressful day. It works subtly, promoting relaxation (3) without leaving you drowsy, making it a perfect choice for unwinding before bed.
  • Tackling Stress without Sleepiness: Unlike some relaxation aids, L-Theanine assists in managing anxiety symptoms (4) while maintaining alertness. It's all about enhancing your brain function in a way that calms without the fog, supporting your mental and physical well-being.
  • A Stress-Buster for High-Pressure Lifestyles: For those grappling with a generalized anxiety disorder or simply facing everyday stressors, L-Theanine offers a natural way to alleviate stress-related symptoms. Research suggests it influences brain chemicals like serotonin levels (5), relieving physical and psychological stress.

Turning to L-Theanine in the evenings can be a transformative habit for healthy adults looking for a natural way to ease stress. 

Whether you're dealing with major depressive disorder or the general pressures of life, this amino acid offers a gentle yet effective way to restore balance, indicating why people take green tea for anxiety.

An Hour Before Bed For Better Sleep Quality

An Hour Before Bed For Better Sleep Quality

Tossing and turning through the night? It might be time to consider L-Theanine, a powerful amino acid known for its sleep-enhancing properties (6). This natural component, commonly found in tea leaves, is a hidden gem for those seeking to improve their sleep quality.

  • Before Bedtime is Key: Consuming L-Theanine right before you hit the pillow can significantly promote restful sleep. It gently prepares your mind and body for a night of tranquility, making it an ideal ritual for those with sleep disturbances.
  • Promotes Restful Sleep Without Grogginess: The effects of L-Theanine on sleep aren't just about getting more hours; it's about enhancing the quality of sleep. It modulates brain activity and calms the central nervous system, allowing you to fall asleep more quickly and enjoy deeper, more restorative sleep.
  • A Boon for Sleep Disorder Sufferers: Individuals struggling with sleep disorders could find relief with L-Theanine (7). Its ability to soothe brain cells without the side effects of traditional sleep medications makes it a preferred choice for many seeking a natural alternative.

Incorporating L-Theanine into your nightly routine could be a game-changer for your sleep health. This amino acid offers a peaceful pathway to slumber, gently easing the mind and body into a state conducive to restful sleep. 

Dosage and Considerations

Navigating the world of supplements can be tricky, especially when figuring out the right amount. L-theanine, this wondrous amino acid we've discussed, is no exception. 

But don't worry; we've got the scoop on determining the perfect dose to reap all those health benefits you're after.

  • Standard Dosages and Their Variations: The recommended dosage ranges from 100 to 200 mg of L-theanine per day. This dosage can be found in various forms, from green tea extract to standalone supplements. However, just like a cup of tea isn't one-size-fits-all, neither is L-Theanine.
  • Personalizing Your Dosage: Several factors come into play when deciding how much L-Theanine you should take. Your body weight is a big one—larger individuals may require a higher dose for the same effect. Tolerance also matters; if you're used to consuming L-Theanine (perhaps as a tea connoisseur), your body might be more accustomed to its effects.
  • Listening to Your Body: Observing how your body reacts to different dosages is crucial. L-Theanine may affect everyone differently, and tuning into your body's response is vital to finding your sweet spot. Always remember, though, more isn't always better. It's about balance and what feels right for you.

When it comes to L-Theanine, think of yourself as a scientist in an experiment of one—your own body. Start with a standard dose and adjust as needed, considering your unique body composition and tolerance. 

Integrating L-Theanine into Your Daily Routine

Integrating L-Theanine into Your Daily Routine

Integrating L-Theanine into your daily life doesn't have to be a mundane task. In fact, it can be quite a delightful ritual! 

This amino acid, found abundantly in green and black tea, is not just a supplement but a versatile ingredient that seamlessly blends into your lifestyle. Let's explore creative ways to make L-Theanine a regular part of your day.

  • Tea Time: A Classic Approach: If you're a tea enthusiast, you're already enjoying L-Theanine! Green and black tea aren't just warm, comforting beverages; they're natural sources of this wonderful amino acid. Green tea catechins and caffeine improve cognitive performance, making your tea break a smart choice—just choose the best time to take green tea to keep caffeine from messing with your sleep.
  • Supplement Savvy: L-Theanine On-the-Go: For those with a busy lifestyle or those who aren't tea drinkers (maybe you don't want to deal with caffeine in green tea), L-Theanine supplements are a convenient option. Easily incorporated into your daily routine, these supplements ensure you get your dose of L-Theanine without the caffeine intake associated with tea.
  • Merging L-Theanine with Daily Habits: The beauty of L-Theanine lies in its versatility. Whether starting your day with a cup of green tea, supplementing with your morning vitamins, or unwinding in the evening with a soothing tea blend, L-Theanine can fit into various parts of your day effortlessly.

Embracing L-Theanine doesn't mean overhauling your lifestyle; it's about finding those small, enjoyable moments where this amino acid can enhance your day. 

Whether through a relaxing tea ritual or the simplicity of a supplement, L-Theanine can become a natural and beneficial part of your daily routine, contributing to improved well-being and mental clarity.

Safety and Side Effects

While L-theanine is celebrated for its numerous benefits, it's wise to approach any supplement with a mindful understanding of its safety and potential side effects. Generally well-tolerated, L-Theanine, like all amino acids, can still have interactions and effects that you should be aware of, especially regarding your unique health profile.

  • Understanding Potential Side Effects: Although rare, L-Theanine may cause mild adverse effects in some individuals. These could include headaches or dizziness, mainly when consumed in high doses. It's essential to listen to your body and adjust your intake accordingly.
  • Blood Pressure Considerations: For those with blood pressure issues, take note. L-Theanine may help lower blood pressure. While this can be a benefit for some, it could potentially cause complications for individuals with pre-existing low blood pressure or those on blood pressure medications.
  • Interactions with Medications: Considering how L-Theanine interacts with other medications is crucial. For instance, due to its relaxing properties, combining it with sedative drugs might lead to increased drowsiness. Similarly, consuming a significant amount of caffeine through green or black tea could affect the way certain medications work in your body.
  • Navigating Caffeine Consumption: If you choose to get your L-Theanine from tea, be mindful of your overall caffeine consumption. While the balance of caffeine and L-Theanine in tea often yields a harmonious effect, too much caffeine can lead to its own set of health risks, like jitteriness or disrupted sleep patterns.

While L-Theanine is generally safe and beneficial to many people's dietary supplements list, it's wise to be informed about its potential side effects and interactions. 

Consider your health circumstances and consult a healthcare provider, especially if you have existing health conditions or are taking other medications. 

FAQs About When To Take L-Theanine

Can I Use L-Theanine Daily, Or Should I Cycle It?

Yes, you can use L-Theanine daily. It is generally considered safe for regular consumption and does not usually require cycling. Many people incorporate L-theanine into their daily routine to help with focus, relaxation, and sleep.

However, as with any supplement, it's essential to listen to your body and consult a healthcare provider, especially if you have existing health conditions or are taking other medications. Regular use should be tailored to individual tolerance and health needs.

What Is The Recommended L-Theanine Dosage And Timing For Focus And Concentration?

The recommended dosage of L-Theanine for focus and concentration typically ranges from 100 to 200 mg per day. It's most effective when taken in the morning or early afternoon

This timing aligns with your body's natural alertness cycle, helping to enhance cognitive performance and focus throughout the day without affecting your sleep at night. Remember, individual responses can vary, so starting with a lower dose and adjusting as needed may be beneficial.

Can I Take L-Theanine With Or Without Food?

You can take L-Theanine with or without food.This supplement does not require food to be effective. 

You can, therefore, take it on an empty stomach or with a meal based on your preference or tolerance. However, some experts indicate that taking this supplement 30 minutes before eating could boost its absorption. 

Key Takeaways

Embarking on a journey with L-Theanine can be a transformative experience. Whether seeking enhanced focus, stress relief, or improved sleep quality, this remarkable amino acid offers a natural, gentle path to achieving your wellness goals. Remember, the key is the dosage, timing, and understanding how it fits into your unique lifestyle.

As we've explored, L-Theanine is versatile, effective, and generally well-tolerated, making it a superb addition to your daily routine. But, like any journey, the path is personal and discovering the right balance for you is part of the adventure. Listen to your body, consult with healthcare professionals when needed, and embrace the subtle yet profound changes this supplement can bring.

We'd love to hear about your experiences or any questions you might have. Are you considering adding L-Theanine to your routine, or have you already experienced its benefits? 

Share your thoughts and stories in the comments below. Your insights enrich our community and inspire others on their path to wellness. Let's continue this conversation and explore the wonders of L-Theanine together!

We Would Love To Here Your Comments Leave A Comment


  1. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study, (1),
  2. L-theanine, a natural constituent in tea, and its effect on mental state, (2),
  3. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial, (3),
  4. How does the tea L-theanine buffer stress and anxiety, (4),
  5. The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent, (5),
  6. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity, (6),
  7. In Search of a Safe Natural Sleep Aid, (7),

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