Health Hotline Magazine | August 2023

Another study explored the combined e ects of 250 mg of L-theanine plus 150 mg of ca eine with similar findings. Visual information processing and mental fatigue ratings improved; faster reaction times, numeric working memory reaction times, and improvements in word recognition reaction times were all reported in the L-theanine and ca eine group. A separate study examining the ability of participants to maintain focus on monotonous tasks over a two-hour period, showed that those taking a combination of 100 mg of L-theanine plus 50 mg of ca eine had a significant reduction in errors compared to an increase in errors in the placebo group. Even without the addition of ca eine, L-theanine delivers. A 12-week randomized, placebo-controlled study looking at the e ects of 100 mg of L-theanine on cognitive function showed positive results after one dose. After just a single dose of L-theanine, subjects saw an improvement in attention tasks, an increase in the number of correct answers, and a decrease in the number of errors in working memory tasks. The researchers concluded, “Our study indicated that L-theanine may contribute to improving attention, thus enhancing working memory and executive functions.” L-Theanine for High Anxiety L-theanine also supports attention, learning, and reaction times in those with high anxiety. One study on L-theanine in college-aged subjects backs this up. Eighteen subjects were classified as either having high anxiety or minimal/low anxiety and were separated into those respective groups. Both groups were given 200 mg of L-theanine and a placebo over the duration of the study. Fifteen to 60 minutes after taking L-theanine or placebo, they underwent assessments on visual and audio attention and response tests. The results on anxiety markers showed “a significant enhanced activity of alpha [waves], descending heart rate, elevated visual attentional performance, and improved reaction time response among high-anxiety … subjects compared to a placebo.” The study concluded, “Results evidently demonstrated that L-theanine clearly has a pronounced e ect on attention performance and reaction time response in normal healthy subjects prone to have high anxiety.” They noted that no significant di erences were evident among subjects with minimal anxiety. Stress Less, Sleep Better with L-Theanine Another randomized, placebo-controlled study looked at the e ects of taking 200 mg of L-theanine daily for four weeks on stress-related symptoms, sleep, and cognitive function. The 30 participants were healthy adults 48 years and older. The Self-Rating Depression Scale, State-Trait Anxiety Inventory-Trait, and Pittsburg Sleep Quality Index (PSQI) scores all improved after taking L-theanine. Furthermore, sub scores for sleep latency (amount of time it takes to fall asleep), sleep disturbance, and use of sleep medication all were reduced in the L-theanine group, compared to the placebo group. The same study found that when it came to cognitive function, verbal fluency, and executive function, scores improved after L-theanine administration, especially letter fluency when compared to those taking a placebo. They summarized, “Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.”

Combat Depression with L-theanine

When there’s a chemical imbalance in the brain, there’s no one-size-fits-all answer. Maintaining your mental health means taking a multifaceted approach—implementing things like talk therapy, regular self-care, nutrition, exercise, vitamins, and supplements daily. L-theanine is one of those supplements that shows promise in helping combat depression at the source. In one study, L-theanine was examined for its e ectiveness in patients with major depressive disorder (MDD). Findings revealed that after eight weeks of 250 mg/day of L-theanine depression and anxiety scores decreased and sleep scores improved. Cognition, verbal memory, and executive function were also enhanced, and error rate decreased. They concluded, “…L-theanine administration is safe and has multiple beneficial e ects on depressive symptoms, anxiety, sleep disturbance, and cognitive impairments in patients with MDD.” Another study investigating the e ects of L-theanine on an animal model of depression showed that rats with chronic mild stress and depression symptoms experienced a significant increase in neurotransmitters such as serotonin, norepinephrine, and dopamine after administration of L-theanine. The researchers summarized that L-theanine possibly had antidepressant-like e ects.

Don’t let a scattered, stressed-out, sleep-deprived day get in the way of your true potential. Reach for L-theanine for the cool calm!

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