L-Theanine
The secret ingredient in green tea that turns caffeine's jittery energy into calm focus — it's one of the simplest and most effective supplements for a relaxed, alert mental state.
Benefits
- +Promotes calm, focused alertness without drowsiness
- +Pairs brilliantly with caffeine to reduce jitters and anxiety
- +May support sleep quality
- +Has mild antioxidant effects
- +May reduce stress-related anxiety
- +Some evidence for supporting ADHD and cognitive function
Dosage & Cost
The caffeine + theanine combo (1:1 ratio) is one of the most well-validated supplement stacks. It's found naturally in green tea, but tea gives you only about 25 mg per cup. Supplementation is the way to get meaningful doses.
Side Effects
- !Very few side effects — one of the safest supplements
- !Possible mild drowsiness if taken in large doses
- !Headache in rare cases
- !May lower blood pressure slightly
Food Sources
- • Green tea (25–50 mg per cup)
- • Black tea (smaller amounts)
- • Note: supplementation is needed for the 100–400 mg therapeutic range
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.