L-Theanine (Calm)

BACKGROUND: Caffeine is a well-known ergogenic aid that can enhance physical and cognitive performance. However, it often induces side effects, such as anxiety and overstimulation, which can be problematic in high-pressure sports like wrestling. L-theanine, a non-stimulant amino acid found in tea, may help mitigate these effects by promoting a calm yet focused mental state. This study aimed to investigate the acute effects of caffeine, L-theanine, and their combination on physical performance, cognitive function, and anxiety in elite male wrestlers. METHODS: In a double-blind, placebo-controlled, crossover design, 12 elite male wrestlers (21.8 ± 2.1 years) completed four test sessions under randomized conditions: placebo (PLA), caffeine (CAF; 3 mg/kg), L-theanine (THE; 3 mg/kg), and caffeine + L-theanine (CAF+THE; 3 mg/kg each). After 60 minutes, athletes performed the wall-squat test, vertical jump height (VJH), medicine ball throw (MBT), handgrip strength, and the Specific Wrestling Fitness Test (SWFT). Cognitive function was assessed pre- and post-SWFT using a computerized Stroop test. Anxiety was assessed using the State-Trait Anxiety Inventory (STAI), and side effects were recorded. RESULTS: CAF+THE outperformed PLA in wall-squat time (p = 0.001), MBT (p = 0.005), VJH (p = 0.011), and grip strength (p = 0.004). SWFT throw count was highest in CAF+THE versus all other conditions (p < 0.001). Post-SWFT Stroop reaction time was faster in CAF+THE than PLA (p = 0.004) and THE (p = 0.036), and accuracy was also higher (p = 0.009 vs PLA). CAF alone increased state anxiety compared to PLA (p = 0.021), while CAF+THE reduced anxiety to below placebo levels (8% incidence vs 33%). Trait anxiety was lower in CAF+THE compared to CAF (p = 0.018). The prevalence of caffeine-induced tachycardia (92%) was notably reduced under CAF+THE (17%). CONCLUSION: CAF+THE (3 mg/kg each) enhances elite wrestlers' strength, endurance, cognitive speed, and accuracy while reducing anxiety and physiological side effects commonly associated with caffeine alone. This combination represents a safe, practical supplement strategy for combat sports athletes who must maintain explosive performance

L-theanine (L-THE) is a non-proteinogenic amino acid predominantly found in the leaves of the tea plant, Camelia sinensis, whose varieties produce green, white, oolong, black, aged Pu-erh, and ripened Pu-erh teas. The potential nootropic effects of L-THE, particularly for alleviating stress and anxiety and improving sleep quality, have seen an increase in its commercial application in products such as functional beverages and supplements despite the lack of conclusive evidence in the literature. The aim of this research project was to evaluate the effects of different concentrations of L-THE, in the form of a functional beverage sachet, on sleep and stress markers in individuals with mild to moderate sleep disturbances and determine an optimal concentration. In this randomised, double-blind, placebo-controlled, parallel-group, four-arm, dose response intervention trial, sixty healthy participants aged 18-65 with mild to moderate sleep disturbances were recruited to the study (UCHREC Approval Number: 2023-13247 and ACTRN12623000776606; Universal Trial Number (UTN) is U1111-1292-0328). Enrolled participants were randomly allocated to one of four treatment arms (100mg L-THE, 200mg L-THE, 400mg L-THE or placebo) in a 1:1:1:1 ratio, where they consumed a functional beverage for 14-days following a 7-day baseline period. The primary outcomes of this study were changes from baseline in objective and subjective sleep quality parameters alongside changes in secondary outcome measures of biochemical, physiological, and subjective stress markers relative to baseline. This clinical trial is the first to comprehensively evaluate the effectiveness (optimal dose) of L-THE at improving sleep quality and stress markers using a suite of objective, subjective, physiological, and biochemical tools.

Objective: Sleep problems are a common complaint among adults worldwide, however, the use of prescription and over-the-counter products may not always be an appropriate or desirable solution. L-theanine is a naturally occurring, non-protein amino acid that can be found in the leaves of the tea plant Camellia sinensis. Previous studies have reported that consumption of L-theanine can help to aid relaxation, without causing sedation or adversely impacting cognitive function. Building on these calming effects and results from recent pre-clinical studies, the aim of this review was to systematically appraise the scientific literature to establish whether dietary supplementation with L-theanine can also help to support sleep in humans.Methods: Electronic database searches of Ovid MEDLINE, PsycINFO, Embase, CENTRAL and Google Scholar were conducted from inception to 3rd February 2025. Retrieved articles were independently reviewed by three authors.Results: Thirteen eligible trials (n = 550) that examined the effect of L-theanine (50-900 mg/day) as a standalone intervention on sleep-related outcome measures were identified. This included two single-arm, open-label trials and eleven randomised controlled trials.Discussion: Based on the current evidence, supplementation with 200-450 mg/day of L-theanine appears to be a safe and effective way to support healthy sleep in adults. Among the included trials, beneficial effects were reported on both objective and participant-reported outcomes, including measures linked to sleep latency, maintenance and efficiency, perceived sleep satisfaction and feelings of refreshment and recovery on waking. Further high-quality trials using objective measures, into the mechanisms underlying these effects, and among those with clinical insomnia would provide further useful insights.

This systematic review ansd meta-analysis aimed to evaluate the effects of L-theanine, a non-proteinogenic amino acid found in tea, on sleep outcomes. Literature searches were conducted in five electronic databases (APA PsycINFO, CINAHL, Medline, Scopus, Web of Science), and one register (Cochrane Central Register of Controlled Trials) from inception until September 2024. Randomised controlled trials investigating the effects of L-theanine supplementation on sleep quality in humans of all ages and health status were included. Nineteen articles (N = 897 participants) were selected and 18 included in the meta-analysis. L-theanine was shown to significantly improve subjective sleep onset latency (SMD = 0.15, 95 % CI [0.01, 0.29], p = 0.04; n = 10 studies), subjective daytime dysfunction (SMD = 0.33, 95 % CI [0.16, 0.49], p < 0.001; n = 9 studies), and overall subjective sleep quality score (SMD = 0.43, 95 % CI [0.04, 0.83], p = 0.03; n = 12 studies). The findings indicate the potential use of L-theanine in the management of sleep disturbances; however, the lack of studies on "pure" L-theanine warrants further investigation. Future studies are needed to determine the adequate dose and duration of L-theanine supplementation for improving and maintaining sleep quality in healthy and clinical populations.

Athletes often experience poor sleep quality and quantity which may hinder physical performance and cognitive function. Presleep nutritional strategies may be an alternative to pharmacological interventions to improve sleep. The aim of this study was to examine the effect of two different doses of a nutritional intervention (both containing high Glycemic Index carbohydrate, whey, tryptophan, theanine, and 5'AMP) versus placebo on objective and subjective sleep, next-morning physical performance, cognitive function, and postural sway. Seventeen healthy, trained adult males completed three double-blind trials in a randomized, counterbalanced, crossover design. Participants were allocated to conditions using a Latin Square design. A (a) low-dose, (b) high-dose, or (c) placebo drink was provided 90 min before sleep each night. Polysomnography was used to measure objective sleep parameters. Cognitive function, postural sway, and subjective sleep quality were assessed 30 min after waking. Physical performance was assessed using a 10-min maximal effort cycling time trial each morning. All data were analyzed using linear mixed effects models and effect sizes were calculated using Cohen's d. This study was registered prospectively as a clinical trial with Australian New Zealand Clinical Trials Registry (registration number: NCT05032729). No significant main effects or improvements were observed in objective or subjective sleep parameters, physical performance, cognitive function, or postural sway. The low-dose intervention appeared to reduce N3 sleep duration compared with placebo (-13.6 min). The high-dose intervention appeared to increase N1 sleep duration compared with placebo (+7.4 min). However, the magnitude of changes observed were not likely to cause meaningful reductions in sleep quality and quantity.

BACKGROUND: When utilized as an adjunct with antidepressants, antipsychotics, and other psychopharmacological drugs, certain amino acids, such as L-Theanine (LT), have shown potential effectiveness in enhancing the symptomatic outcomes of patients with mental disorders. Despite this, there is a lack of previous systematic reviews examining these associations. Therefore, we conducted a systematic review of randomized controlled trials examining these relationships. METHODS: A comprehensive systematic review was conducted, scouring six electronic databases (PubMed, Scopus, PsycINFO, Web of Science, CINAHL Complete, and Cochrane) from their inception up to June 2023, specifically focusing on randomized controlled trials that investigated the effects of LT supplementation on the outcomes of patients with mental health disorders. The Cochrane Risk of Bias Tool for Randomized Trials was employed to assess the quality of the included studies. RESULTS: Among the 419 publications identified, 11 studies from six countries - Israel, Iran, the USA, Japan, Australia, and Italy - were included in the final analysis. These studies covered a range of mental disorders, including schizophrenia, Attention-Deficit/Hyperactivity Disorder (ADHD), Obsessive-Compulsive Disorder (OCD), Major Depressive Disorder (MDD), sleep disorders, Generalized Anxiety Disorder (GAD), and Tourette syndrome. The findings demonstrated that LT supplementation reduced psychiatric symptoms more effectively than control conditions in individuals with schizophrenia, anxiety disorders, and ADHD. CONCLUSIONS: The findings from this systematic review suggest that LT supplementation significantly reduced psychiatric symptoms more effectively than control conditions in individuals with schizophrenia, anxiety disorders, and ADHD. However, further studies are essential to validate these findings, deepen the understanding of the observed effects, and explore the mechanisms underlying these associations. © 2024. The Author(s).

Ingestion of L-theanine and L-tyrosine has been shown to reduce salivary stress biomarkers and improve aspects of cognitive performance in response to stress. However, there have been no studies to concurrently examine the impact of both L-theanine and L-tyrosine ingestion during a mental stress challenge (MSC) involving a brief cognitive challenge and a virtual reality based active shooter training drill. Thus, the purpose of this study was to determine the impact of ingestion of L-theanine and L-tyrosine on markers of stress and cognitive performance in response to a virtual reality active shooter drill and cognitive challenge. The cognitive challenge involved a Stroop challenge and mental arithmetic. Eighty subjects (age = 21 ± 2.6 yrs; male = 46; female = 34) were randomly assigned L-tyrosine (n = 28; 2000 mg), L-theanine (n = 25; 200 mg), or placebo (n = 27) prior to MSC exposure. Saliva samples, state-anxiety inventory (SAI) scales, and heart rate (HR) were collected before and after exposure to the MSC. Saliva was analyzed for stress markers α-amylase (sAA) and secretory immunoglobulin A (SIgA). The MSC resulted in significant increases in sAA, SIgA, HR, and SAI. Ingestion of L-theanine and L-tyrosine did not impact markers of stress. However, the L-tyrosine treatment demonstrated significantly lower missed responses compared to the placebo treatment group during the Stroop challenge. These data demonstrate that ingestion of L-theanine or L-tyrosine does not impact markers of stress in response to a MSC but may impact cognitive performance. This study was pre-registered as a clinical trial ("Impact of supplements on stress markers": NCT05592561).

INTRODUCTION: The use of natural products for the treatment of sleep disturbances is increasing owing to the side effects and limitations of traditional sleep therapy. Moreover, recent studies have shown a significant correlation between sleep quality and gut microbiota composition. This study aimed to assess the impact of LTC-022, a commercially available dietary supplement containing Lactium and L-theanine, on enhancing sleep quality. METHODS: Forty participants experiencing sleep discomfort were enrolled in a double-blind randomized controlled trial, wherein they received LTC-022 or a placebo orally for 8 weeks. The effects of treatment on sleep quality were assessed using the Pittsburgh Sleep Quality Index and Insomnia Severity Index. To comprehensively evaluate changes in sleep patterns, various parameters were evaluated, including the time in bed (TIB), total sleep time (TST), sleep onset latency (SOL), sleep efficiency (SE), wake after sleep onset (WASO) counts, and bedtime. These parameters were derived from daily sleep logs recorded over the 8-week study period, categorized into weekdays and weekends. Stool samples were analyzed for microbiome composition. The V4 region of bacterial 16S rRNA genes was amplified using specific primers (515F and 806R) and targeted for analysis. Microbial diversity, including operational taxonomic units, the Shannon and Chao indices, the Firmicutes/Bacteroidetes (F/B) ratio, and the variety of bacterial taxa, was assessed. RESULTS: No significant differences were observed in sleep quality and insomnia scale characteristics between the two groups. In-depth analysis using sleep diaries showed that WASO counts after 8 weeks and bedtime after 4 weeks showed significant differences between the LTC-022 and control groups. In the LTC-022 group, significant differences were observed in the increase in TST, decrease in SOL, increase in SE, decrease in WASO counts, and earlier bedtime. Microbiome analysis revealed that the abundance of the genera Blautia and Ruminococcus increased in fecal samples from the LTC-022 group. CONCLUSION: These results suggest that continuous LTC-022 intake has a beneficial effect on maintaining sleep dur

In this randomised, placebo-controlled trial, adults with impaired sleep (Pittsburgh Sleep Quality Index ≥ 5) were randomly assigned using a minimization algorithm to receive a formulation containing L-theanine plus lemon balm, valerian, and saffron extracts, or placebo, during 6 weeks. Objective sleep quality parameters were measured using an actigraphy device. We enrolled and randomised 64 individuals, 31 from the active group and 27 from the placebo group completed the 6 week follow-up. Mean sleep efficiency remained unmodified in the active group, and increased by 3% in the placebo group, the between-group difference in the change was not statistically significant (p = 0.49). Total sleep time also improved more with placebo (13.0 vs. 1.33 min, p = 0.66). Time wake after sleep onset (WASO) decreased more in the active group (4.6% vs. 2.4%), but the difference was not significant (p = 0.33). Mean PSQI decreased by 3.11 points (32.3%) in the active group, and by 3.86 points (39.5%) in the placebo group (p = 0.41). SF-36 increased more with placebo (+ 18.3 in active, + 32.1 in placebo, p = 0.68). Salivary cortisol remained unchanged in both groups. No serious adverse events were reported. Among adults with impaired sleep, a nutraceutical combination did not improve objective or subjective sleep parameters more than a placebo infusion. © 2024. The Author(s).

PURPOSE: Previous studies have investigated the effect of single or combined caffeine (CAF) and L-theanine (THE) intake on attention performance. However, its effect on shooting performance and cognitive performance in a sport is unknown. The aim of this study was to investigate the hypothesis "Does single or combined CAF and THE supplementation have an effect on shooting and cognitive performance in elite curling athletes?." It is predicted that over the next decade, studies based on nutritional ergogenic supplements in the developing sport of curling will continue to increase, leading to a significant increase in studies examining the effects of CAF and THE supplementation, alone or in combination, on throwing and cognitive performance in elite curling athletes. METHODS: In this double-blind, randomized controlled crossover study, twenty-two elite national curling athletes (age 20.20 ± 1.61 and sports age 6.20 ± 0.51 years, height 174.10 ± 7.21 cm, BMI 21.80 ± 3.47 kg/m2) were randomly assigned to CAF (6 mg/kg single dose CAF), THE (6 mg/kg single dose THE), CAF*THE (6 mg/kg CAF and 6 mg/kg THE combined) and PLA (400 mg maltodextrin) groups at each of four sessions. 60 minutes after taking the supplement, the athletes were first given the Stroop test and then asked to shoot. RESULTS: Our main findings have shown that the performance of athletes in guard (F=3.452, P < .001, ηp2 = .842), draw (F=1.647, P < .001, ηp2 = .485), and take-out (F=3.121, P < .001, ηp2 = .743) shot styles significantly improved when comparing the combined intake of CAF and THE to the PLA. Regarding cognitive performance evaluation through the Stroop test, during the NR task (F=4.743, P = .001, ηp2 = .653), the combined intake of CAF and THE significantly improved reaction times compared to the intake of single CAF, THE, or PLA. The best reaction times during the CR and ICR (respectively; F=2.742, P = .004, ηp2 = .328; F = 1.632, P < .001, ηp2 = .625) tasks were achieved with the combined CAF and THE intake, showing a significant improvement compared to PLA. During the NER (F=2.961, P < .001, ηp2 = .741), task, the combined intake of CAF and THE significantly improved error rates compare

Sleep is a crucial component of health, and insomnia is among the most common and vexing of life-habit-related disorders. While dietary sleep-support supplements can improve sleep, choosing an effective dietary supplement can be challenging for users due to the wide variety of options available and the varying effects experienced by different individuals. In this study, to identify new criteria for estimating the effects of dietary supplements, we examined the relationships among the dietary supplements, the pre-conditions (PCs; defined as the life habits and sleep conditions before supplementation), and the sleep problems of subjects before supplementation. An open, randomized, cross-over intervention trial enrolling 160 subjects was conducted to test the efficacy of each dietary supplement (Analysis 1) and the relationships among dietary supplements, the PCs, and sleep problems (Analysis 2). To this end, l-theanine (200 mg/day), γ-aminobutyric acid (GABA) (111.1 mg/day), Apocynum venetum leaf extract (AVLE) (50 mg/day), and l-serine (300 mg/day) were administered to subjects. Before the first intervention period, life habits and sleep conditions were surveyed to identify each subject's PCs. For each combination of supplements and sleep problems, PCs were compared between subjects whose sleep problems were improved and subjects whose sleep problems were not improved via supplementation. All the tested supplements were found to ameliorate sleep problems significantly (Analysis 1). In Analysis 2, the PCs specific to improved subjects were found to differ depending on the dietary supplements and sleep problems. In addition, subjects who consumed dairy products often showed improvement in their sleep problems with all the tested supplements. This study suggests the possibility of personalizing sleep-support supplementation based on personal life habits, sleep conditions, and sleep problems, in addition to the known efficacy of dietary supplements.

This randomized, placebo-controlled, crossover and double-blind study investigates the effects of RLX2™ containing alpha-s1-casein tryptic hydrolysate and L-theanine in working adults affected by poor sleep quality. The supplement or placebo was randomly and blindly assigned to 39 subjects for four weeks and the changes in the subjective sleep assessment via the Pittsburgh Sleep Quality Index (PSQI), heart rate, blood pressure, salivary cortisol by high-performance liquid chromatography method and alpha power of awake electroencephalogram (EEG) were studied. The data were analyzed in two ways, by crossover and crossover summed up. The latter depicted that RLX2™ improved PSQI total score, sleep latency, sleep duration, sleep habitual efficiency, daytime dysfunction, and increased total and frontal alpha power significantly (p < 0.05). The supplement prolonged the total sleeping time by 45 min in the supplement receiving group compared to the placebo group (p < 0.001). However, only sleep duration and sleep habitual efficiency showed a profound effect in both analyses (p < 0.05). In conclusion, being given its beneficial effects without notable adverse events, it would be advantageous to use these nutraceutical ingredients to promote better sleep quality. Further studies with a larger number participants are warranted to support these findings.

BACKGROUND: Tourette syndrome (TS) is a neurodevelopmental disorder characterized by tics and co-occurring disorders. It has been suggested that anxiety occurs in 2-45% patients affected by Tourette syndrome. Despite dietary and nutritional factors have been found to affect a range of neurological conditions, no more studies have investigated the relationship between nutritional supplements and tics. OBJECTIVE: To evaluate the effectiveness of supplementation of both L-Theanine and Vitamin B6 in reducing tics and co-occurring disorders in a sample of youth with chronic tic disorder (CTD) or Tourette syndrome with anxiety symptoms. DESIGN: A open-label trial. Patients affected by Tourette syndrome were randomized to receive nutritional supplements based on L-Theanine and vitamin B6, or psychoeducation (PE). PARTICIPANTS: 34 children (30 boys and 4 girls) aged between 4 and 17 years affected by Tourette syndrome or chronic tic disorder, associated with anxiety symptoms. RESULTS: Patients in both groups showed a reduction in the severity of tic and anxiety symptoms. Supplementation with L-Theanine and vitamin B6 was significantly more effective than psychoeducation in reducing tics and co-occurring disorders, as measured by neuropsychological findings. CONCLUSIONS: Supplementation of both L-Theanine and Vitamin B6 may help in the treatment of tic disorders associated with anxious symptoms. Between-group differences in clinician-rated severity did reach statistical significance only for tics. Despite this finding, further placebo-controlled trials are needed.

BACKGROUND: Obsessive-compulsive disorder (OCD) is often challenging to treat and resistant to psychological interventions and prescribed medications. The adjunctive use of nutraceuticals with potential neuromodulatory effects on underpinning pathways such as the glutamatergic and serotonergic systems is one novel approach. OBJECTIVE: To assess the effectiveness and safety of a purpose-formulated combination of nutraceuticals in treating OCD: N-acetyl cysteine, L-theanine, zinc, magnesium, pyridoxal-5' phosphate, and selenium. METHODS: A 20-week open label proof-of-concept study was undertaken involving 28 participants with treatment-resistant DSM-5-diagnosed OCD, during 2017 to 2020. The primary outcome measure was the Yale-Brown Obsessive-Compulsive Scale (YBOCS), administered every 4 weeks. RESULTS: An intention-to-treat analysis revealed an estimated mean reduction across time (baseline to week-20) on the YBOCS total score of -7.13 (95% confidence interval = -9.24, -5.01), with a mean reduction of -1.21 points per post-baseline visit (P ≤ .001). At 20-weeks, 23% of the participants were considered "responders" (YBOCS ≥35% reduction and "very much" or "much improved" on the Clinical Global Impression-Improvement scale). Statistically significant improvements were also revealed on all secondary outcomes (eg, mood, anxiety, and quality of life). Notably, treatment response on OCD outcome scales (eg, YBOCS) was greatest in those with lower baseline symptom levels, while response was limited in those with relatively more severe OCD. CONCLUSIONS: While this pilot study lacks placebo-control, the significant time effect in this treatment-resistant OCD population is encouraging and suggests potential utility especially for those with lower symptom levels. Our findings need to be confirmed or refuted via a follow-up placebo-controlled study.

BACKGROUND: Disturbed sleep may negatively influence physical health, cognitive performance, metabolism, and general wellbeing. Nutritional interventions represent a potential non-pharmacological means to increase sleep quality and quantity. OBJECTIVE: (1) Identify an optimal suite of nutritional ingredients and (2) validate the effects of this suite utilising polysomnography, and cognitive and balance tests. METHODS: The optimal and least optimal combinations of six ingredients were identified utilising 55 male participants and a Box-Behnken predictive model. To validate the model, 18 healthy, male, normal sleepers underwent three trials in a randomised, counterbalanced design: (1) optimal drink, (2) least optimal drink, or (3) placebo were provided before bed in a double-blinded manner. Polysomnography was utilised to measure sleep architecture. Cognitive performance, postural sway, and subjective sleep quality, were assessed 30 min after waking. RESULTS: The optimal drink resulted in a significantly shorter sleep onset latency (9.9 ± 12.3 min) when compared to both the least optimal drink (26.1 ± 37.4 min) and the placebo drink (19.6 ± 32.0 min). No other measures of sleep, cognitive performance, postural sway, and subjective sleep quality were different between trials. CONCLUSION: A combination of ingredients, optimised to enhance sleep, significantly reduced sleep onset latency. No detrimental effects on sleep architecture, subjective sleep quality or next day performance were observed.