Verdict
Not enough evidence
100 to 400 mg of L-theanine a day is the effective range.
1 source: 1 partly
By Arun AgrahriLast reviewed 1 timecoded source
Short answer
100-400mg is the practical range. In a sleep stack it runs 100-400mg (with magnesium threonate 145mg and apigenin 50mg). Paired with caffeine to smooth out jitters, a lower 100-200mg is used. Use the lower end with morning caffeine for calm focus and the higher end in the evening for sleep. Start at 100-200mg.
L-theanine is worth taking.
The verdict on L-Theanine overall. 2 sources: 1 positive, 1 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
100 to 400 mg of L-theanine a day is the effective range.
1 source: 1 partly. Fewer than 3 sources so far.
Researchers say
1 partly
Andrew Huberman, 3 mentions on this claim
Partly Video
on Huberman Lab, at 1:14:42 · positive
“And 100 to 400 milligrams of theanine”
on Huberman Lab, at 32:09 · partly
“100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.”
on Huberman Lab, at 1:16:17 · partly
“100 to 200 milligrams of theanine, for me, also helps me turn off my mind and fall asleep”
Studies show
No study counted yet.
Andrew Huberman Video · partly · 3 mentions
on Huberman Lab, at 1:14:42 · positive · Opinion
“And 100 to 400 milligrams of theanine”
on Huberman Lab, at 32:09 · partly · Opinion
“100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.”
on Huberman Lab, at 1:16:17 · partly · Opinion
“100 to 200 milligrams of theanine, for me, also helps me turn off my mind and fall asleep”
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100 to 400 mg of L-theanine a day is the effective range. Andrew Huberman, on his own show, includes L-theanine at 100-400mg as a core part of his sleep stack, alongside magnesium threonate (145mg) and apigenin (50mg). He also uses it for anxiety and focus without drowsiness.
For offsetting the jitteriness of caffeine, he puts the effective dose in the upper half of that range. The studies he found showed doses well above it can be safe. A lower 100-200mg paired with caffeine (in coffee) also comes up, to smooth out the jitters while keeping the focus benefit.
Use the lower end (100-200mg) with morning caffeine for calm, jitter-free focus, and the higher end (up to 400mg) in the evening as part of a sleep stack. L-theanine is well tolerated and does not sedate on its own. It promotes calm without making you drowsy, which is why it pairs well with both caffeine and sleep supplements.
Start at 100-200mg to see how you respond, and adjust from there.
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