Does Matcha Have L Theanine? How Much Should You Take?

People often enjoy 1–2 cups of Matcha daily to boost their health. Matcha is a popular green tea option known for its distinct flavor and numerous health benefits. One of the key components of Matcha is L-theanine, an amino acid that promotes relaxation, reduces stress and improves focus. This article will explore whether Matcha contains L-theanine and how much you should consume. Keep reading to learn more!

What is L-Theanine?

L-theanine is a naturally occurring amino acid, particularly green and black tea. It promotes relaxation without causing drowsiness. This effect stems from its ability to enhance alpha wave activity in the brain, helping you feel alert yet calm while reducing stress levels. If you're looking for a way to relax while maintaining mental clarity, L-theanine is an excellent choice [1].

Does Matcha Have L-Theanine?

Yes, Matcha contains L-theanine. Studies show that green teas, including Matcha, have an average L-theanine content of 6.56 mg/g, slightly higher than black and oolong teas. By drinking Matcha, you're naturally introducing L-theanine into your body [2].

Specifically, Matcha—a powdered Japanese green tea—provides approximately 36 mg of L-theanine per 80 ml serving [3]. Matcha is grown under shade, a process that boosts its L-theanine levels. This amino acid reduces stress and blood pressure and contributes to Matcha's unique umami flavor.

How Much L-Theanine in Matcha?

The L-theanine content in Matcha is a hot topic of interest. A study analyzed caffeine and L-theanine levels in 37 tea samples across various types, including white, green, oolong, black, and pu-erh teas. The findings were as follows [2]:

Average L-theanine levels by tea type:

• White tea: 6.26 mg/g
• Green tea: 6.56 mg/g
• Oolong tea: 6.09 mg/g
• Black tea: 5.13 mg/g

Average caffeine levels by tea type:

• White tea: 16.79 mg/g
• Green tea: 16.28 mg/g
• Oolong tea: 19.31 mg/g
• Black tea: 17.73 mg/g

These numbers confirm that green tea, including Matcha, generally contains higher amounts of L-theanine. Another study revealed that L-theanine makes up 1–4% of Matcha’s dry weight, significantly more than regular brewed teas. This higher concentration results from Matcha being made from pure, whole tea leaves [4].

Research by Anna C. Nobre, Anling Rao, and Gail N. Owen highlights L-theanine’s quick onset of action. Within 40 minutes, L-theanine starts influencing the body. The study measured alpha wave activity in the brain at 45, 60, 75, 90, and 105 minutes after participants consumed 50 mg of L-theanine. Results showed that alpha wave activity gradually increased over time, particularly in the group taking L-theanine compared to the placebo group [1].

What are the Benefits of L-Theanine in Matcha?

Reduce Stress

Matcha's key component, L-Theanine, stands out for its ability to alleviate stress. However, it's important to note that caffeine in Matcha might counteract L-Theanine’s calming effects.

Studies on mice revealed that the stress-reducing effects become more pronounced when the ratio of caffeine and EGCG to L-Theanine and arginine is below 2. Human trials also indicated that participants consuming Matcha experienced less stress than placebo participants. These findings suggest that the effectiveness of Matcha for stress reduction depends significantly on the balance of its components [5].

The mechanism of L-Theanine involves increasing GABA, dopamine, and serotonin levels in the body—substances that soothe the mind and foster relaxation. This makes it an excellent choice for reducing stress [6].

In a study where participants took 200 mg of L-Theanine daily for four weeks, results showed significant improvements in stress, sleep quality, and cognitive abilities, including verbal fluency. Thus, L-theanine contributes positively to healthy adults' mental health and cognitive performance [7].

Improve Cognitive Function & Focus without Side Effects

Daily Matcha consumption has been shown to improve cognitive function, especially in older adults. After 12 weeks, Matcha users performed better in memory tests, indicating that L-Theanine in Matcha helps protect the brain and slows cognitive decline in the elderly [8].

Moreover, research indicates that L-theanine enhances focus and cognitive abilities, particularly in stressful situations [9]. Combined with caffeine, it promotes alertness, concentration, and memory while minimizing mental distractions. This combination is notably beneficial for both adults and children with ADHD [10].

L-Theanine works by modulating neurotransmitters like glutamate, balancing stimulation, and reducing distractions, making it a potential aid for managing ADHD symptoms [10]. Additionally, some evidence suggests that L-Theanine slows the body's absorption of caffeine in Matcha, providing sustained energy for 3–6 hours without causing jitteriness, though further research is needed to confirm this.

Compared to caffeine alone, Matcha offers long-lasting energy and improved productivity when used regularly. With its blend of amino acids and L-theanine, Matcha becomes a fantastic alternative for sustained focus and stress relief [11].

Enhance Sleep Quality

L-Theanine crosses the blood-brain barrier, delivering notable benefits to brain health [1].
A 12-month study on Matcha consumption demonstrated improved sleep quality in older adults with mild cognitive decline [12].

L-Theanine influences neurotransmitters like GABA, dopamine, and serotonin, promoting relaxation and reducing stress. This calming effect enables faster sleep onset and better-quality rest [13].

Another study showed that L-Theanine increases GABA and serotonin receptors, reduces ECoG frequency, and enhances delta brain waves. These effects improve sleep duration and quality, even when caffeine is present [14].

Support Immune System

L-Theanine boosts immunity, especially post-exercise, by reducing immune suppression and protecting against illnesses like colds and flu. It directly influences immune cells and antioxidants, enhancing human and animal immune health [15].

Green tea’s L-Theanine (3–4% of its composition) contributes to antioxidant and cancer-preventive properties. Studies suggest green tea helps regulate innate and adaptive immunity and gut health [16].

Additionally, L-Theanine stimulates the growth of γδ T cells, reduces oxidative damage, and boosts antioxidant enzymes, safeguarding immune health and supporting liver-related conditions [17].

Blood Pressure Regulation

Research suggests that L-theanine helps regulate blood pressure during stressful situations. In mental stress tests, L-theanine was found to lower blood pressure in individuals prone to hypertension, whereas caffeine had less impact [18].

L-theanine acts on the brain upon consumption, inducing alpha waves—a relaxation marker. Studies also show that it reduces blood pressure in hypertensive mice. Within just 40 minutes of intake, feelings of relaxation begin to emerge. L-theanine is industrially produced today and has great potential for developing stress relief products [19].

Matcha, rich in L-theanine, has demonstrated the ability to lower blood pressure. This amino acid reduces stress and blood pressure, creating a state of "calm alertness" [20].

How Much L-Theanine in Matcha Should You Take?

The recommended dosage for L-theanine ranges between 200–500 mg per day [6]. If you want to relax without side effects, consuming 1–2 cups of Matcha daily should suffice, ensuring you stay within the 500 mg daily limit.

For specific benefits such as stress reduction or improved focus, the amount of tea you drink may need adjustment based on your personal goals.The best Matcha comes from tea grown in mountainous regions with misty, shaded slopes facing south, east, or southeast. These environments enhance the L-theanine content in tea leaves.

L-theanine is generally considered safe but may cause minor digestive issues if consumed excessively. Additionally, Matcha contains caffeine, which may counteract L-theanine's calming effects. To avoid sleep disruption, avoid high-caffeine teas before bedtime. Pregnant or breastfeeding individuals should consult a doctor before using L-theanine or tea products [13].

Recommended Matcha Drink for You to Get L-Theanine

L-theanine is present in all types of tea, contributing to their umami flavor and relaxing qualities. Here are some teas high in L-theanine known for supporting cognitive health [3]:

• Gyokuro (shaded green tea): Contains the highest L-theanine content, up to 85 mg per 200 ml cup.
• Sencha (most popular green tea): Provides 8–25 mg of L-theanine per cup.
• Black tea: Contains 10–35 mg per cup, depending on the variety.

The L-theanine content varies with tea quality, with higher-grade teas typically containing more of this compound.

Other Ways to Get L-Theanine

Besides Matcha, you can obtain L-theanine from:

• Black tea: Though it contains less L-theanine than green tea, it still promotes relaxation and alertness. Varieties like Assam and Earl Grey are particularly popular for their unique flavors.
• White tea: Known for its subtle taste, it is rich in L-theanine. Popular options include Silver Needle and White Peony teas.
• Certain mushrooms: Species like Boletus badius (bay bolete) and Xerocomus badius contain L-theanine and offer various health benefits.

For quicker effects, L-theanine can also be taken as a dietary supplement. These provide precise dosages and are designed to efficiently deliver L-theanine's benefits.

Supplements are available as capsules, tablets, or powders, with typical daily doses ranging from 200–500 mg. Some products combine L-theanine with other nutrients to maximize its benefits. Choosing the right form depends on your preferences and intended use.

Timing also plays a key role in effectiveness. Taking L-theanine in the evening promotes relaxation and better sleep while consuming it in the morning or before important activities can enhance focus and reduce stress.

Conclusion

Matcha is an excellent source of L-theanine, offering relaxation and improved focus to support your daily tasks. For optimal benefits, consider proper dosage and timing. One to two cups of Matcha daily can make a noticeable difference in your mental and physical well-being. I hope this article has provided valuable insights into the benefits of L-theanine.