These days, I’m seeing more and more people who feel like they’re perpetually on high alert, struggling to dial down the hum of stress. And as anyone who’s been there knows, living in a state of permanent stress isn’t just uncomfortable — it’s hard on your body, your mind and your emotions. Left unchecked, it can chip away at your health and even speed up the aging process.

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My first piece of advice: Hit the brakes on stress whenever and as often as you can. Daily habits like meditation, deep breathing, and quick relaxation breaks are essential to cultivate if a long, vibrant healthspan is what you’re after. Making time for time-outs is simple, powerful, essential, and a non-negotiable in my book. 

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But, sometimes, despite our best intentions, we can’t squeeze in that short meditation break or we may crave relief faster than a few deep breaths can deliver. In order to take the edge off, albeit with a sledgehammer, many will reach for a powerful pharmaceutical like Xanax or Valium, but those meds come with a boat-load of possible scary side effects, with cognitive impairment, addiction and increased Alzheimer’s risk topping the list.

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So, what’s a safer way to calm your nerves and protect your health? Enter L-theanine. It’s my favorite all-natural, go-to “chill pill” that won’t make you groggy, won’t knock you out or accelerate aging. What will it do? A whole lot of good. Here’s what you need to know about the benefits of this super helpful amino acid – and how to use it in real life:

1) L-theanine is the amino acid that helps you unwind.

L-theanine is a naturally calming amino acid that your body doesn’t make, but you can get it from a few foods, most notably in green and black tea and in certain types of mushrooms. But for truly efficacious dose, I recommend taking L-theanine in supplement form. It’s effect on the brain is somewhat similar to glutamate (which your body does produce), one of the brain’s key messenger chemicals that helps nerve cells “talk” to each other. But it can also block some of glutamate’s more revving-up effects when needed. Additionally, L-theanine can gently influence the release of your feel-good brain chemicals—GABA, dopamine, and serotonin, which helps your mind relax without making you feel groggy. 

2) Grab some relaxation, not sedation.

L-theanine comes into its own for tamping down the stress response without impairing your ability to function, for instance, during a tough day at the office. In contrast to pharmaceutical options, it helps you relax without putting you to sleep. What’s more, it actually increases alpha brain wave activity, that is, the brain state associated with meditative calm and quiet alertness. While it’s not quite a replacement for stress management techniques, it is an excellent, healthy quick fix.

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In a 2021 randomized controlled trial, healthy adults who took 200 mg of L-theanine reported lower stress responses and improved markers of relaxation—without any drowsiness or cognitive impairment. 

3) L-theanine, and a little caffeine, equals more focus.

Stressed-out times can leave us mentally exhausted and scattered. Meanwhile what we crave is that hyper-productive flow state where everything just clicks. How to get there? L-theanine can help, especially when paired with a light dose of caffeine. Interestingly, several studies have shown that combining L-theanine with caffeine improved task performance and alertness. Turns out, the L-theanine combo also helped reduce the jittery side effects of caffeine, so brew up!

4) L-theanine helps curb anxiety levels.

Anxiety is a drag. L-theanine can help out here too, according to multiple studies that have shown its ability to reduce subjective feelings of anxiety, especially in people dealing with chronic stress or high workloads. In a 2019 study, researchers found that participants who took 200 mg of L-theanine daily for 4 weeks experienced reduced anxiety and better sleep quality compared to placebo.

5) L-theanine can upgrade sleep while downgrading the morning fog. 

When you’re swimming through a sea of stress, sleep often doesn’t come easily. Consider having some L-theanine at the ready for those hard-to-fall-asleep nights. While it’s not a knock-you-out sedative, it is like a gentle downshift for your nervous system, helping your mind and body unwind, making drifting off feel a whole lot easier. In fact, a 2019 study found that taking 200 mg of L-theanine before bed helped people fall asleep faster and sleep more soundly, especially if they were feeling anxious. Think of it as a soft landing for your brain before bedtime, something that most of us could probably use a little more of these days.

6) L-theanine helps keep your head clear amidst the chaos.

Maybe you sometimes feel like your brain short-circuits when it’s under serious pressure. The good news is L-theanine can help you hit the re-set switch. A case in point:  a recent study of university student participants who took L-theanine daily for 5 weeks showed improvements in working memory and attention. I wish I’d known more about L-theanine back in my med school days!

7) L-theanine helps support heart health when you’re under stress.

Acute stress can spike your heart rate and blood pressure—but L-theanine may help buffer those effects, according to a 2020 study. Researchers found that L-theanine reduced heart rate and salivary stress markers during episodes of mental stress, which suggests that having some L-theanine on hand could be helpful for those moments when life, work, kids or all of the above get you riled up.

8) L-theanine can curb the sniffles. 

With cooler temps on the way, you might want to keep some L-theanine handy, as it’s known to offer a bit of an immunity boost. A 2018 study found that when paired with L-cystine, L-theanine enhanced T-cell activity, with participants taking this combo having a significantly lower incidence of colds and flu.

9) L-theanine may help lift mood. 

L-theanine has also shown promise when it comes to helping to elevate mood and support emotional resilience. According to a 2019 study, participants taking L-theanine showed enhanced mood and executive functioning. For those dealing with mood disorders, L-theanine may offer some relief as well. For example, in a recent  trial, subjects with major depressive disorder who added L-theanine to their regimen showed improvements in sleep quality, anxiety, and cognition.

10) L-theanine can benefit your brain.

We all want to protect our brains, and L-theanine’s antioxidant properties may help your gray matter by protecting your brain cells from damage caused by glutamate-induced neurotoxicity and oxidative stress. 

So, is L-theanine right for you?

If you’re in the market for a supplement that gently boosts calm, clarity, and resilience, without turning you into a zombie, or risking your long-term health, L-theanine is a smart option to add to your stress and anxiety- reduction toolbox. It’s generally considered safe and well-tolerated by most people. But, as always, talk with your healthcare provider before taking it, especially if you’re pregnant, nursing, or on other medications. Once you get the all clear, look for high-quality, third-party tested supplements, and follow the dosing instructions. Typical doses will look like this, but here too, discuss dosing with your doc to determine the best amount for your situation: 

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• For relaxation: 100–300 mg, 1–2x/day
• For focus, paired with caffeine: 100–200 mg L-theanine with 50–100 mg caffeine
• For sleep: 200-400 mg about 30–60 minutes before bedtime.