If you often struggle with stress or restless nights, a warm cup of tea is likely your go-to for calming down. Tea’s comforting reputation isn’t just tradition, studies suggest it can support heart health, aid digestion, and more. One key component behind these benefits is L-theanine, an amino acid found in tea leaves. Available as a supplement, L-theanine is thought to help reduce anxiety, improve sleep, and even enhance focus.It is gaining popularity as a supplement for enhancing focus and relaxation. But does it live up to the hype? Here's what recent research reveals about its effects on attention, reaction time, and cognitive performance.What Is L-Theanine?L-theanine is an amino acid naturally found in tea leaves, especially in green tea and loose-leaf varieties, and is believed to offer several health benefits. But first, it helps to understand what amino acids are and why they matter.Amino acids are the building blocks of proteins and, ultimately, life itself, as per Healthline. They are molecules used by all living organisms to make proteins. Humans need 20 different amino acids to function properly, 11 of which are essential and must come from food.Although L-theanine is not essential for survival, research has explored its effects on brain function and cognitive performance.You can consume L-theanine by drinking teas such as green tea, white tea, or matcha, or by taking it in supplement form, including tablets and capsules.Can L-Theanine Really Make You Focus Better? Yes, several studies suggest that L-Theanine can enhance focus and attention. For instance, a 2011 study published in ScienceDirect found that L-Theanine improved attention performance and reaction time in individuals prone to high anxiety.Additionally, a 2021 study in PubMed Central reported that a single dose of L-Theanine reduced reaction time to attention tasks and increased the number of correct answers in working memory tasks among middle-aged adults. PMCL-Theanine appears to have a positive impact on reaction time. A 2025 study published in PubMed found that a 200 mg dose of L-Theanine reduced hit reaction time by 38.65 milliseconds in sleep-deprived individuals during a traffic-related visual recognition task. PubMedL-Theanine Effect with CaffeineWhen combined with caffeine, L-Theanine may offer enhanced cognitive benefits. A 2010 study in PubMed indicated that the combination of 97 mg of L-Theanine and 40 mg of caffeine improved accuracy during task switching and reduced self-reported tiredness in young adults. PubMedL-Theanine: Is It Safe to Use?L-Theanine is generally considered safe when consumed in moderate amounts, such as those found in tea or supplements. However, as with any supplement, it's advisable to consult with a healthcare provider before starting, especially if you have underlying health conditions or are taking other medications.L-Theanine shows promise as a natural supplement to enhance focus and reaction time, particularly when combined with caffeine. While more research is needed to fully understand its long-term effects, current studies suggest it can be a useful tool for those seeking improved cognitive performance without the jitteriness associated with other stimulants.Disclaimer: The information provided is based on current research and should not replace professional medical advice.
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