L-theanine
Amino acid found in tea that promotes calm focus without drowsiness.
Mentioned by Andrew Huberman, Peter Attia, and Matthew Walker
Overview
L-theanine is an amino acid naturally found in tea leaves. It's known for promoting relaxation without sedation, making it popular for reducing anxiety while maintaining alertness. It works by increasing alpha brain waves and modulating neurotransmitters like GABA, serotonin, and dopamine.
What experts say
Andrew Huberman
Stanford neuroscientist
"L-theanine, 100 to 200 milligrams, can help take the edge off anxiety and promote a state of calm alertness. It's one of the few supplements I regularly suggest for people dealing with anxiety."
Matthew Walker
Sleep researcher, UC Berkeley
"L-theanine can help with the transition to sleep by promoting relaxation. It's not a sedative, but it can help quiet an active mind."
Peter Attia
Longevity physician
"L-theanine is interesting because it promotes relaxation without sedation. I've used it myself when I want to take the edge off caffeine."
Our take
L-theanine is one of the most well-supported supplements for anxiety and focus. The research is solid, side effects are minimal, and it's affordable. Start with 100-200mg and see how you respond. Many people find it especially helpful when combined with caffeine for focused work.
Products
NOW Foods L-Theanine 200mg
NOW Foods · $$
Affordable, reliable option. 120 capsules.
Jarrow Theanine 100mg
Jarrow · $
Lower dose option for those sensitive to supplements.
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