L-Theanine
amino acid
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Amino acid found in tea. Often combined with caffeine.
Interactions
L-theanine is an amino acid from tea that is studied for its effects on alpha brain wave activity. Magnesium acts on NMDA receptors. Magnesium contributes to normal psychological function.
Top 5 food sources
Expert opinions
Dr. Andrew Huberman
Huberman recommends 100 to 400 mg L-theanine 30 to 60 min before bed as part of his evening stack alongside Mg threonate and apigenin. During the day he also pairs it with caffeine at a 1:2 theanine-to-caffeine ratio by mass. He notes it is generally safe and non-habit-forming, though people with low blood pressure should start low.
Recommended dose: 100–400 mg
Source: Huberman Lab
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Well studied and generally well tolerated.