Stress, anxiety often resulting in insomnia, a constant “busy brain” has become all too common these days. Yet chronic stress and anxiety can diminish a person's immune system, decrease their quality of life and even lead to depression. L-theanine, a harmless amino acid, may help.
Anti-Anxiety Medication Risks
The nation is experiencing a near epidemic of anxiety and insomnia, so much so that most people know at least one person who takes daily medication to relieve symptoms. Yet along with the benefits of many prescription drugs to relieve anxiety, comes a potentially unpleasant, even dangerous, side effects.
Xanax once considered the gold standard to relieve anxiety can cause: fatigue, tiredness, coordination and memory problems, irritability, and increased appetite. Valium, Klonopin, and Ativan are also commonly prescribed anti-anxiety drugs. Yet long term use of this class of drugs called benzodiazepines, can lead to psychological and physical dependence, and like all medications, they have the potential to damage the liver with extended use.
Natural Anti-Anxiety Solutions Aren’t Risk-Free
As more people search for safe, effective alternatives to prescription anti-anxiety drugs, herbs like Kava Kava, Chamomile and Valerian Root continue to step into the spotlight. Although many herbs can be effective to reduce anxiety, not all are without risk.
Kava Kava for example, with extended use and if combined with certain medications or alcohol can cause serious liver damage. And while herbal teas offer a safe and pleasant way to ease mild anxiety, they still contain active ingredients that may be contraindicated with certain medications. Moreover, not everyone wants to or can drink a cup of tea to relax.
So what can someone take to relieve occasional anxiety that is convenient, non-addictive, doesn't cause drowsiness and won't damage the liver?
Enter the surprise ingredient Asians have been getting in their green tea for centuries: L-theanine.
Green’s Tea’s Hidden Jewel: The Calm Without the Storm
By now most of the world knows about the benefits of drinking green tea. It’s added to supplements, foods, protein bars, weight loss formulas and beverages. Green tea contains a rich source of polyphenols known as catechins, potent antioxidants that may help prevent cancer, retard atherosclerosis, improve mood, and inhibit the growth of bacteria and other pathogens.
In addition, green tea's naturally occurring amino acid L-theanine has been shown to:
- Have a calming effect
- Protect and restore the brain
- Stimulate the immune system, and even make cancer chemotherapy more effective with fewer side effects.
- Induce deep states of relaxation without sedation
- Relieve some PMS and menopausal symptoms
- Increase focused attention and improve learning
- Relieve nicotine addiction
- Prevents jitters caused by caffeine (while increasing mental clarity)
- Promote sleep
Calm and Focused: How L-Theanine Works
L-theanine has several advantages over prescription medications and herbs because it helps you feel calm without feeling drowsy and mentally alert without feeling jittery. And although research to date has been limited, L-theanine has few if any side effects.
According to Carolyn Perrini, CLS, CNC in her article “L-Theanine: How a Unique Anxiety Reducer and Mood Enhancer Increases Alpha Waves and Alertness, “L-theanine acid stimulates the production of alpha brain waves, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the inhibitory neurotransmitter, gamma amino butyric acid (GABA). GABA influences the levels of two other neurotransmitters, dopamine and serotonin, producing the key relaxation effect.”
Drinking Green Tea May Not Be Enough
Because most green teas sold in North America contain less than 10mg of L-theanine per serving and the recommended dose is between 50-200mg, most people don’t drink enough green tea to feel the beneficial effects of L-theanine. Although the maximum safe dosage hasn't been determined, as with every supplement, people should dose with the lowest amount recommended and gradually increase the dose according to symptoms. In doses of more than 400mg, some people do experience sedation effects.
Safety
Although there are little known side effects to L-theanine, this might be due to the fact that few clinical studies have been conducted. Talk to your doctor before trying L-theanine If you have kidney or liver disease, other chronic or serious health conditions, allergies, allergies to food, dyes or preservatives. And as with all supplements, be sure to tell your doctor if you're pregnant or breastfeeding before taking L-theanine.
Suntheanine® and Other Forms of L-Theanine
Dr. Daniel Armstrong, a Caldwell Professor of Chemistry at Iowa State University, and his analysis team, reviewed a number of commercially available brands that claimed to contain pure L-theanine. Results revealed that a number of brands contained ingredients other than L-theanine.
"We found all of those tested that are made through chemical synthesis or claiming to be extracted from green tea actually have about 50 per cent present as D-theanine," explains Dr. Armstrong, adding that "the only material that proved to be pure L-theanine was the Suntheanine® brand, produced via biofermentation, which had more than 99.95 per cent L-theanine, our current detection limit".
Suntheanine® is the patented form of L-theanine and the trademark of Taiyo International, the company that originally isolated the amino acid into an effective supplement for consumers.
Whether someone experiences periodic episodes of anxiety, chronic anxiety, or they have panic disorder, they should ask their doctor to test their hormones (saliva is more accurate than blood) and neurotransmitter levels to determine if they have an imbalance in either or both areas. Natural hormone replacement therapy or neuro chemistry balancing through supplementation can be an effective and safe alternative to many prescription medications and synthetic hormones.
Resources:
Ed Sharpe. L-Theanine: The Essence of Mellow in a Capsule. The Delano Report, 2003.
Kristi Monson, PharmD; Arthur Schoenstadt, MD. L-Theanine. eMedTv, March 2008.
Kristi Monson, PharmD; Arthur Schoenstadt, MD. Xanax. eMedTv, July 2007.
Carolyn Perrini, CLS, CNC. L-Theanine: How a Unique Anxiety Reducer and Mood Enhancer Increases Alpha Waves and Alertness.
Laura Owens - Laura Owens has a B.S. in Psychology from Rollins College & U of FL. She is a freelance writer with expertise in motivation & wellness.
