L-theanine is known for many benefits. But for all of those benefits there are different dosages.

To give an example it has an effect on:relaxation, anxiety, sleep quality, cognitive abilities, focus, attention, stress and reaction time.

As you might notice some of these contradict.

If you want to improve your sleep quality you do not care about focus or improving cognitive abilities.

But if you are not aware of how to use it you might get the unwanted effect.

After today you will know how to prevent a placebo effect and an unwanted effect. You will know which dosage is best for which use. The dosage is for l-theanine/suntheanine in pill form and there might be a little caffeine added to the mix. After that the use with tea is explained.


L-theanine dosage

If you have trouble sleeping or feeling a bit down, it is recommended to take a dosage of 100 mg l-theanine a day. If u need it to enhance your mood I would take it in the morning on an empty stomach. For a better night rest I would take it 30-60 minutes before you are going to sleep.


l-theanie effects our brain in the following ways:

Promoting gaba production. Gaba is the acid that limits neuron traffic in our brain. Resulting in a state of relaxation.

Increased dopamine levels. A substance your brain releases which result in a feeling of joy. With it you get low levels of dopamine, which makes it not addictive. This is why u don’t see people addicted to tea, but still loving it.

Reducing anxiety/Focus

L-theanine dosage

For people having anxiety it is best to take around 200 mg l-theanine in the morning. The effect of reduced anxiety will stay around for 5 hours, result may vary. If u want the focus I can highly recommend the following: combine 100 mg of caffeine with 200 mg of l-theanine, for example drink 1 cup of coffee and one tablet 200 mg l-theanine. And take this combo 30 minutes before u need this focus boost. This is for me as a student the best way to get results. This focus will stay around for around 4 hours. But I have noticed that after 4 hours if u take another 100mg caffeine this time without the l-theanine the focus will return.


Alpha waves are stimulated. Alpha waves are the brain waves connected to our relaxed state during when we are awake. The increased alpha waves causes the user to go in a more relaxing state but not a drowsy state. This enables to reduce the anxiety of the user.

Increased dopamine levels: again It promotes little enough dopamine levels to reduce the anxiety of the user.

Caffeine: the synergy of l-theanine and caffeine improves the memory and the reaction time of the user, while still reaming calm.

Thing to note is that for everyone the dosage may vary, you may need more or less. All above are the dosages that work for most including me. Another thing is to note is, going above 400 mg will give you one big side effect. The big side effect is that you will waste money, this is because going above 400 mg won't bring any noticable difference to you.

Tea use and theanine dosage

For the people who want to drink a lot of tea, here is a list of the different tea with the amount of l-theanine in it( this is a average amount)

To summerize it we will cover the following teas​: Matcha, White, Green, Oolong, Black and Pu-Erh Tea.

​Keep in mind that every tea might have different l-theanine dosages the numbers given here are the average


Matcha is rich with antioxidants that include EGCg. Not only does Matcha help boost your metabolism, it also detoxifies the body. It is rich in fiber, vitamins, and chlorophyll.

Studies show that L-theanine in Matcha before stressful situations will improve stress. This tea will reduce the response of the sympathetic nervous system to stress. With caffeine, the alertness comes with side effects such as panic or jitteriness. This also leads to a sudden caffeine crash, which does not happen with Matcha.

Matcha is naturally rich in L-theanine. When grown properly in shade, the tencha leaves enhance the matcha. In fact, Matcha can contain as much as five times the amount of L-theanine found in regular green tea. The L-theanine in Matcha triggers alpha waves that bring alertness and focus.

A single 200 ml cup of matcha tea contains 4 6 m g of L-theanine.


White tea comes with a long list of health benefits. White tea can reduce the risk of cancers and cardiovascular disorders. It is also known to improve oral health.

White tea contains anti-aging properties. It also has antioxidants that help maintain healthy skin. You can help maintain youthful looking skin and repair damaged skin. It protects the skin from harmful UV light effects and the body from bacteria that cause infections.

White tea can also prevent lung cancer. Studies suggest that white tea promotes cancer cell death. It also prevents new cell growth. White tea also contains antimicrobial and nutrient qualities that protects the body from disease. The process of production of white tea requires less time and labor than other forms of tea.

When combined with natural caffeine, White tea helps encourage relaxation. White tea also aids in weight management, anxiety, concentration, and more. But, beware that white tea contains the highest level of caffeine.

​The mean L-theanine content of white tea is 6.26 mg/g


Greet Tea is considered as the second healthiest beverage after water. It is rich in nutrients and antioxidants. These antioxidants carry a powerful effect on the entire body. Not only can green tea aid in weight loss, it can help improve brain function, fat loss and reduce the risk of cancer.

Green tea contains bioactive compounds that contain large amounts of vital nutrients. In fact, green tea contains polyphenols like catechins and flavonoids. These antioxidants can reduce the start of free radical growth in the body. They help to protect the molecules and cells against damage.

Green tea claims to provide more energy and productivity when compared coffee. Aside from caffeine, green tea also contains l-theanine. The combination of these two components can help improve the function of the brain and give you a mild buzz. Aim for a high-quality green tea brand to gain the most benefits of green tea.

​The mean L-theanine content of green tea is 6.56 mg/g


Oolong tea comes from the same plant that green and black tea is made from. But, what makes it different is how it is produced. Black tea leaves are oxidized to give a deep brown color while green tea leaves don’t oxidize at all. Oolong is set in the middle as it is produced through semi-oxidizing the tea leaves.

Studies show that the polyphenols contained in oolong tea can help reduce fat around the vital organs of the body. Not only will oolong tea help in weight loss, it can help treat eczema with three cups of tea a day. The caffeine and polyphenols in Oolong tea also controls blood sugar levels. This is a great way to help manage type 2 diabetes.

Generally, tea is known to reduce the risk of cancer. This is due to the high amount of antioxidants contained in tea. Oolong tea can also calm the mind and relax the nerves. The L-theanine reduces the harsh effects of caffeine and elevates sleepiness.

The mean L-theanine content of Oolong tea is 6.09 mg/g


Natural black tea is rich in antioxidant, polyphenols. Black tea is low in proteins, sodium, and carbohydrates. Black tea helps repair heart dysfunctions and reduce the risk of cardiovascular disease. There is also a natural healing effect on intestinal problems such as diarrhea. This is due to tannins in black tea.

Black tea is rich in tannins and other chemicals. These chemicals help create a relaxing effect on the digestive system. The anti-inflammatory properties in black tea help cure problems in digestion. Those who consume black tea can reduce the levels of bad cholesterol. Studies show that drinking three cups of black tea will reduce the risk of heart problems.

The mean L-theanine content of Oolong tea is 5.13 mg/g



Hey there, I'm a former student of nutrition and dietetics. During my study I became obsessed with the positive effects of antioxidants. Unfortunately there wasn't much information available for the antioxidant of tea.

I made Theaninezone for two reasons, to teach others about the positive effects of Theanine and to give you reviewed products that are worth buying.

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About fatjong

Hey there, I'm a former student of nutrition and dietetics. During my study I became obsessed with the positive effects of antioxidants. Unfortunately there wasn't much information available for the antioxidant of tea. I made Theaninezone for two reasons, to teach others about the positive effects of Theanine and to give you reviewed products that are worth buying.


  1. I love green tea and more than that, theanine. However, I recently read an article that green tea contains Vitamin K, which can be adverse to anyone taking blood thinners — natural or pharma — for heart conditions, etc., any condition requiring blood thinning. Vitamin K thickens the blood.

    • Wow that is really a downside if you take blood thinners. For those who want more info about this check out this

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