Timing Protocol
What researchers say about when, how and with what to take theanine, and how strong the evidence is.
The verdict on Theanine overall
Not enough evidence
L-theanine is worth taking.
2 sources: 1 positive, 1 partly
Short answer
30-60 minutes before bed for sleep; or with caffeine for calm focus during the day
One verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Taking L-theanine with caffeine produces calm focus.
2 sources: 1 positive, 1 partly. Fewer than 3 sources so far.
Researchers say
1 positive, 1 partly
Andrew Weil, on Rangan Chatterjee's channel, at 59:57
Positive Video · Opinion
Open the tape at 59:57 →“l-theanine that has a calming effect and i think that modifies the effect of caffeine”
Andrew Huberman, on Huberman Lab, at 1:08:20
Partly Video · Opinion
Open the tape at 1:08:20 →“Theanine will reduce the jitteriness of caffeine, which is why many energy drink manufacturers”
Studies show
No study counted yet.
Andrew Weil, on Rangan Chatterjee's channel, at 59:57 Video · positive · Opinion
“l-theanine that has a calming effect and i think that modifies the effect of caffeine”
Andrew Huberman, on Huberman Lab, at 1:08:20 Video · partly · Opinion
“Theanine will reduce the jitteriness of caffeine, which is why many energy drink manufacturers”
Built from every credited researcher and cited study on each claim.
Taking L-theanine with caffeine produces calm focus.
Andrew Weil, on Rangan Chatterjee's channel, at 59:57
Positive Video · Opinion
Open the tape at 59:57 →“l-theanine that has a calming effect and i think that modifies the effect of caffeine”
Andrew Huberman, on Huberman Lab, at 1:08:20
Partly Video · Opinion
Open the tape at 1:08:20 →“Theanine will reduce the jitteriness of caffeine, which is why many energy drink manufacturers”
L-theanine is worth taking.
Mark Hyman, 3 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 19:47 · positive
“So atheenine is a great option especially if your mind races at night. It helps promote a calm, relaxed state.”
on The Dr. Hyman Show, at 29:33 · positive
“there's other amino acids like gaba derivatives and theanine from green tea it can also help”
on The Dr. Hyman Show, at 11:26 · positive
“theanine is also important this is what's in green tea it's an amino acid and green tea it can help calm the nervous system down”
Andrew Huberman, 7 mentions on this claim
Partly Video
on Huberman Lab, at 28:26 · partly
“So magnesium 3inator by glycinate, epigenine and theanine in combination can be very effective for aiding the transition to sleep.”
on Huberman Lab, at 1:14:51 · partly
“many people find allows them to get really drowsy and fall asleep, sleep really deeply,”
on Huberman Lab, at 1:15:53 · partly
“So some people might choose to leave theanine out of the sleep stack”
on Huberman Lab, at 1:08:20 · partly
“Theanine will reduce the jitteriness of caffeine,”
on Huberman Lab, at 1:18:21 · partly
“I think it would be perfectly fine to take a 100 to 200 milligram capsule of theanine along with your coffee or tea”
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 19:14 · partly
“you might want to avoid theanine because it can enhance the kind of emotional and elaborate nature of dreams.”
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You know when to take Theanine. A free account opens the interaction warnings for your whole stack. Pro adds chat about your own situation, drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies.
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