Do you only drink tea when you have a cold? That's true for many of us. Tea is often associated with recovery. But did you know that tea has much more to offer than just helping with a cold? An inconspicuous amino acid found in tea leaves has potential that goes far beyond that. This is L-theanine , which not only has a long tradition in tea culture but has also piqued the interest of scientists in recent years. You'll find out exactly what's behind it in this article.
The most important things in brief
L-Theanine is an amino acid that is mainly found in tea leaves and influences various processes in the body
Green tea has been valued for thousands of years for its high L-theanine content
Numerous scientific studies have investigated the effects of L-theanine, especially in relation to the function of the nervous system
What is L-Theanine?
L-theanine is an amino acid that occurs naturally in tea leaves. Unlike many other amino acids, however, L-theanine is not proteinogenic. This means it is not used to build proteins in the body. Instead, this amino acid performs a variety of other important functions.
L-theanine is the most abundant free amino acid in tea leaves, accounting for approximately 1-2% of the total amount in dried green tea. The unique structure of this amino acid allows L-theanine to interact with specific taste receptors in our mouth, producing a characteristic umami taste. Umami is one of the five basic taste sensations and is described as full-bodied and savory [ 1] .
What factors influence the L-theanine content in tea?
The L-theanine content in tea is influenced by various factors. Although it is primarily associated with green tea, L-theanine is also found in other types of tea, such as oolong and black tea .
However, the amount of L-theanine varies depending on several aspects:
Type of tea : The L-theanine content varies depending on the type of tea. For example, green tea contains more L-theanine than black or oolong tea.
Growth stage : The highest concentrations of L-theanine are found in the roots, while the content in the leaves varies depending on age. The content tends to be higher in young leaves.
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Season : In spring, the L-theanine content is higher than in the summer or autumn months because the tea plants have particularly good growth conditions and efficient photosynthesis during this time.
Temperature : Mild temperatures are ideal for L-theanine production. High temperatures (over 30°C) can inhibit it.
Light conditions : Shading the tea plants can increase the L-theanine content [ 1]
L-Theanine in tea: centuries-old tradition meets modern research
Tea originated in China and has been enjoyed there for 5,000 years. Even then, the positive effects of tea on the body were recognized. Traditionally, green tea is used to reduce stress, promote relaxation, improve sleep, and increase concentration.
L-theanine was first isolated from tea leaves in 1950 to further explore its properties. Over time, its versatile potential became increasingly recognized, fueling interest in its targeted applications.
How does L-theanine affect the nervous system and sleep?
Our nervous system is a complex interplay of neurotransmitters that influence our mood, concentration, and sleep quality. Certain substances can specifically support these processes:
Support of neurotransmitters
Gamma-aminobutyric acid (GABA) is a central neurotransmitter that has a calming effect on the central nervous system and can reduce neuronal excitability.Promotes alpha wave activity
Alpha waves are typical of relaxed states, such as those found during meditation or light sleep. Increased alpha wave activity can help reduce stress and anxiety while improving concentration without causing drowsiness [ 2,3] .Modulation of dopamine and serotonin
Dopamine and serotonin are the central neurotransmitters for emotional stability, relaxation and the regulation of the sleep hormone melatonin [ 4].
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How does caffeine affect the effects of L- theanine ?
At first glance, caffeine and L-theanine might seem like opposites: Caffeine is known for its stimulating effects, while L-theanine has calming properties. However, these different effects can complement each other and, when combined, have positive effects on cognitive performance.
The combination of L-theanine and caffeine can create a synergistic effect:
Improved concentration and attention
Studies show that the combination of caffeine and L-theanine can enable faster reaction times and better cognitive performance, especially in tasks that require high levels of attention.
Reduced nervousness and side effects of caffeine
L-theanine can counteract the stimulating effects of caffeine, reducing unwanted side effects such as restlessness or rapid heartbeat that can occur with caffeine consumption.
Increased mental performance without energy loss
For many people, caffeine causes a noticeable "crash" after its peak effect. L-theanine helps maintain a more consistent level of alertness, thus avoiding a sudden drop in energy [ 2] .
Conclusion
L-theanine is an amino acid found primarily in tea leaves. Green tea, in particular, is known for its high L-theanine content, although other teas such as oolong and black tea also contain L-theanine. L-theanine can be particularly beneficial in supplement form because it can be taken in isolated form. This allows for better dosage and individualized adjustment of the effect without the additional ingredients of the tea. When purchasing L-theanine supplements, however, it is important to ensure that the product is natural L-theanine, as synthetic versions may not have the same effect.
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