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Scientific studies on theanine（1）
1、Improving sleep quality:You may have heard that taking L-theanine before bed can help if you experience disruptive sleep or have trouble falling asleep. A 2019 study explored the benefits of an L-theanine and GABA supplement combination on sleep quality and length. GABA, short for gamma-aminobutyric acid, is a naturally occurring chemical messenger in your brain that’s been linked to creating a calming effect. It’s also available as a dietary supplement. The study showed that this combination could potentially increase sleep duration and REM sleep；According to Zumpano, if you’re looking to try L-theanine in tea or supplement form, it’s a good idea to take it in the evening before going to bed and not pair it with any coffee or caffeinated beverage. If you’re experiencing more serious sleep issues like insomnia or sleep apnea, L-theanine likely won’t do the trick；Also, you should ask your healthcare provider before pairing any prescription medications with L-theanine before bed. L-theanine can be safely taken with melatonin, however.
2、Reducing stress and anxiety：Remember how a cup of tea can calm you down after a hectic day? Research shows that L-theanine supplements can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels. A randomized trial from 2019 found that healthy adults who took L-theanine over the course of four weeks had a decrease in stress-related symptoms. While these results are promising, it’s important to remember that stress reduction will look different for everyone, depending on what stress response you’re having and when you’re experiencing it.
3、Boosting mental clarityIf you’re feeling brain fog or a general blah feeling, L-theanine may be able to help give you a boost of mental clarity and enhance your ability to focus. According to the same 2019 study, L-theanine helped healthy adults with verbal fluency and the ability to stay focused. The benefits are heightened when taken with caffeine.“If you’re going to take L-theanine to gain more alertness and mental clarity, you should take it during the day,” advises Zumpano. “It does seem to do better with coffee or a caffeinated beverage.”