L-Theanine

nootropics

★★★★★

Amino acid found in green tea. Promotes calm focus without drowsiness. Synergistic with caffeine for clean, jitter-free energy.

Benefits

✓Calm focus without sedation

✓Reduces caffeine jitters when combined

✓Promotes alpha brain waves (relaxed alertness)

✓May improve sleep quality

✓Anxiety reduction

Dosage

Typical Dose

100-200mg daily

Upper Limit

400mg daily

Timing

With caffeine for focus, or evening for relaxation

Forms & Bioavailability

L-Theanine (Suntheanine)

High — patented, pure L-isomer

Generic L-Theanine

Good — may contain D-theanine (less active)

Side Effects

⚠Very few — one of the safest supplements

⚠Mild drowsiness at high doses

⚠May lower blood pressure slightly

Interactions

⚡Caffeine — synergistic (the classic nootropic stack)

⚡Blood pressure medications — additive hypotensive effect

⚡Generally very safe to combine with other supplements

Research Summary

Well-studied amino acid. Multiple trials show improved attention and reduced anxiety. The L-theanine + caffeine combination is one of the most replicated nootropic findings.

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.