Theanine
Theanine is an amino acid found in tea that promotes relaxation without drowsiness. Combined with caffeine, it provides a calm, focused energy.
Clinical dosage
Origin
NaturalL-theanine is found almost exclusively in tea leaves (Camellia sinensis). Green tea has the highest concentrations. In supplements extracted from tea or produced via fermentation.
Safety
Extremely safe - people have been drinking tea for thousands of years. Theanine reduces the negative effects of caffeine (jitters) while maintaining focus. No known side effects.
For comparison
A cup of green tea contains 25-50mg of theanine. For 200mg (a typical supplement dose) you'd need to drink 4-8 cups of tea. The caffeine + theanine combo is what makes tea feel smoother than coffee.
Dosage by weight and gender
The effective theanine dose is 100-200mg per intake, regardless of body weight (Nobre et al., 2008). The optimal ratio with caffeine is 2:1 (e.g. 200mg theanine with 100mg caffeine). There are no differences in effect between men and women. Higher doses up to 400mg are also safely tolerated but don't necessarily provide more benefit.
Frequently asked questions
What is theanine?▼
Theanine is an amino acid from tea leaves that promotes a relaxed but alert mental state. It reduces the negative effects of caffeine (nervousness, jitters) without reducing focus.
Is theanine dangerous?▼
No, theanine is one of the safest supplements out there. People have been drinking tea for thousands of years without issues. There are no known side effects, even at higher doses.
How much theanine per day?▼
Take 100-200mg theanine per serving. For the best synergy with caffeine, use a 2:1 ratio: 200mg theanine with 100mg caffeine. You can take it multiple times per day.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- L-Theanine and Caffeine in Combination Affect Human CognitionOwen GN et al. — Nutr Neurosci (2008)
Pre-workouts with Theanine
No products found with this ingredient