L-Theanine
Recommendation
Recommended as it is regarded as a high benefit no drawback supplement. Used to relax anxiety, improve focus and mental performance, and help with sleep. See safety section to learn if it is safe for you. The recommended form is either through black or green teas or softgel supplements.
About
L-theanine is an amino acid often found in green and black teas. L-Theanine can also be found in some mushrooms. It is available commonly as a supplement in pill or tablet form.
Forms
L-Theanine is often obtained through green and black teas in lower doses, but it is also found in supplement form as softgels or pills, no form is better or worse.
Benefits
L-Theanine has been shown to relax the mind, reducing anxiety, without inducing drowsiness. (1) (2) (3) It has also been shown to increase focus during demanding tasks, especially when used in combination with caffeine, (1) (2) and to improve sleep, (1)
Safety
Long term effects have yet to be studied but the supplement is generally regarded to be safe in doses of up to 900mg seeing as it is found in many teas. There are no side effects reported from using L-Theanine but the caffeine in green or black teas may come with side effects.
Combinations
Since L-Theanine can regulate blood pressure, it's combination with blood pressure regulators can lower blood pressure to dangerous levels.
Usage
Most studies with positive results used 200-400mg daily.
Other Uses
L-Theanine has also been found to boost immunity and help regulate blood pressure