L-Theanine Caffeine Ratio: How To Add L Theanine To Your Coffee
L-Theanine and Caffeine are two commonly used compounds known for enhancing focus. However, some wonder if they can be used together to boost alertness. If so, what is the safe L-Theanine to Caffeine ratio, and which combination is best for health? If you have these questions, keep reading to get detailed answers.
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Key Takeaways
- The recommended L-Theanine to Caffeine ratio is 2:1.
- To ensure safety, do not exceed 500 mg of L-Theanine and 400 mg of Caffeine per day.
- It's best to use the L-Theanine and Caffeine combination in the morning.
What Is L-Theanine?
Benefits of L-Theanine
L-Theanine (γ-glutamylethylamide) is an amino acid in green tea (like gyokuro and matcha in Japan) and mushrooms. It has been shown to enhance focus and memory. This was demonstrated in a study where a suitable amount of L-Theanine (100.6 mg/capsule) was given to men and women aged 50-69 in Japan over 12 weeks. The number of correct answers in memory tests was significantly higher after using the compound [1].
Additionally, L-Theanine offers other notable benefits, such as supporting memory retention, protecting nervous system health, improving sleep quality when combined with GABA (a neurotransmitter inhibitor), and reducing excessive stress.
Side Effects of L-Theanine
The FDA has recognized that L-Theanine is safe for human health when used correctly. It is recommended that adults supplement up to 500 mg of L-Theanine daily (ideally between 200-500 mg/day) to enjoy the mental and cognitive benefits mentioned above [2]. However, overuse or exceeding the recommended amount can lead to unwanted side effects such as nausea, dizziness, headaches, and restlessness.
What is Caffeine?
Benefits of Caffeine
Caffeine is a bitter stimulant that directly impacts the nervous system, enhancing activity. As a result, users experience increased alertness and concentration when needed. Typically found in tea and coffee, Caffeine is present in over 60 different plants.
Remarkably, Caffeine takes effect almost immediately (within 5-30 minutes of consumption) and lasts for several hours (up to 12 hours, depending on individual metabolism) without significantly affecting sleep once it is metabolized by the body [3, 4].
Additional notable benefits of Caffeine include increased acid secretion in the stomach, which aids in food digestion, and stimulation of the kidneys' waste excretion processes (specifically diuretic effects).
Side Effects of Caffeine
Like any substance, excessive consumption of Caffeine can be harmful. Limiting caffeine intake to a maximum of 400 mg per day is generally recommended. This equates to approximately 1-2 cups of brewed coffee (250 ml per cup, containing 150-240 mg of Caffeine per cup) or 2 cans of energy drinks (250 ml per can, roughly 160 mg of Caffeine per can) [3].
Some side effects of excessive caffeine intake include increased blood pressure, difficulty breathing, restlessness, impaired calcium absorption, and insomnia.
Does Coffee Have L-Theanine?
Coffee does not contain L-Theanine, but it makes you feel alert because it contains Caffeine. However, some types of coffee may have added L-theanine from tea to boost cognitive function and focus.
Caffeine vs L-Theanine: What’s the Difference?
L-Theanine and Caffeine directly impact the nervous system and brain, especially in improving focus. However, their structure, taste, and how they affect the brain differ. Let's explore these differences in detail below:
|
L-Theanine |
Caffeine |
|
|
Taste |
Umami (slightly sweet) or savory |
Bitter |
|
Odor |
Odorless |
Odorless |
|
Color |
White to off-white |
White |
|
Source |
Green tea |
Tea, coffee, cocoa,... |
|
Mechanism of Action |
Modulates GABA activity (a neurotransmitter inhibitor) for daytime alertness and nighttime sleep |
Blocks adenosine receptors (which act as a neurotransmitter inhibitor) to enhance alertness and focus |
|
Recommended Dosage |
Up to 500 mg/day |
Up to 400 mg/day |
|
Duration of Effect |
Can last all day |
Peaks in 1-2 hours, then gradually decreases |
How Does L-Theanine Work With Caffeine?
L-Theanine and Caffeine can be combined to enhance focus and memory. Since both compounds work synergistically, they do not interfere with each other's effects but aim to improve cognitive function.
Additionally, L-Theanine helps mitigate the drawbacks of Caffeine, such as stabilizing heart rate and reducing feelings of dizziness or restlessness while extending alertness throughout the day and ensuring a good night's sleep.
Should I Take L-Theanine With Coffee?
The answer is definitely yes. As mentioned earlier, L-theanine and Caffeine can be combined to complement each other and enhance their beneficial effects if taken in appropriate amounts. Here are the benefits of combining L-theanine and Caffeine in your daily diet:
Enhanced Focus and Reduced Stress
Some people may feel anxious, restless, or uncomfortable when consuming Caffeine because it overly stimulates the nervous system. However, when taken with L-Theanine, these effects can be effectively mitigated as this amino acid helps calm the nerves while maintaining alertness and focus.
Relaxed Focus
Combining L-theanine with Caffeine is ideal to stay focused without causing brain strain. Specifically, L-theanine influences thinking by increasing alpha brain waves and reducing cortisol levels.
This helps maintain stable brain activity without sudden drops or strong, unexpected stimulation, as is often seen with Caffeine alone (where alertness spikes for a while and then crashes). Consequently, you can stay alert for studying or working all day without feeling exhausted or overly stressed.
Motivation and Cognitive Performance
L-Theanine and Caffeine working together can stimulate the production of mood-enhancing hormones like dopamine and serotonin.
Additionally, GABA levels are significantly improved, promoting a healthy brain with a lower risk of memory-related issues, better sleep quality, and more alertness the next morning (instead of feeling tired despite sleeping a lot). Moreover, combining L-theanine and Caffeine helps stabilize nervous system activity, enhancing information processing and memory retention.
Balanced Neurotransmitter Levels
L-Theanine and Caffeine can increase inhibitory neurotransmitters (notably GABA) and reduce excitatory neurotransmitters (such as acetylcholine and endorphins). This balances their levels, helping you feel relaxed and not overly stressed or tired throughout the day.
Improve Sleep Quality
As mentioned earlier, excessive caffeine intake can cause insomnia. But when combined with L-Theanine, the brain is soothed, and GABA levels are stabilized, making it easier to fall asleep, stay asleep, and wake up refreshed the next day without experiencing sleep disturbances.
Side Effects When Taken L-Theanine and Caffeine Together?
Generally, combining L-theanine and Caffeine is considered safe for enhancing focus and improving memory. However, overuse can lead to side effects. You may experience mental fatigue, nervous tension, tiredness, restlessness, and other issues if not taken in moderation.
How to Take L-Theanine With Caffeine
Drinking Tea
Certain types of tea, such as green tea, matcha, Gyokuro, and Kabusecha, naturally contain both L-Theanine and Caffeine. Matcha is particularly popular due to its availability, reasonable price, and content of 18-50 mg of Caffeine and 10-20 mg of L-theanine per gram. You can enjoy matcha daily by using 1-2 grams per serving, 2-3 times a day (equivalent to about 100 mg of Caffeine and 40 mg of L-Theanine per serving).
Simply add matcha powder to a glass bowl, pour in warm water (around 70°C), whisk until the powder is fully dissolved and frothy, and enjoy.
Adding L-Theanine to Your Coffee
A study involving 20 healthy male volunteers compared the effects of using L-theanine (200 mg), Caffeine (160 mg), and a combination of both. The results showed that combining L-theanine and Caffeine significantly enhanced focus and prolonged effects throughout the day [5]. To use L-Theanine with your coffee, mix L-Theanine powder into your coffee and stir until dissolved, or add an L-Theanine capsule and stir until it dissolves.
For optimal results:
- The L-Theanine to caffeine ratio is 2:1, meaning 100 mg of Caffeine for every 200 mg of L-Theanine (you can adjust the amounts as needed, but do not exceed 400 mg of Caffeine per day).
- The best time to take this combination is in the morning after breakfast.
This method is simple, can be done daily, and does not require much time. However, ensure you measure the ratio accurately to avoid adverse effects. Consult a doctor about the appropriate type of coffee to use with L-Theanine, as some coffee beans with high caffeine content could cause side effects like nausea or dizziness when combined with L-Theanine.
Supplement with L-Theanine and Caffeine
Dietary supplements containing both ingredients come in various forms, such as tablets, gel capsules, powders, drops, and injections. Choose the most suitable form based on your preferences and consult a doctor for recommendations. Tablets and capsules are popular because their dosages are pre-measured for daily use.
When to Take L-Theanine With Coffee?
To enhance focus and alertness, take L-Theanine with coffee in the morning, after a meal, or 30-60 minutes before starting work. This timing allows the compound to take full effect and boost your alertness.
Frequently Asked Questions
Do L-Theanine Supplements Contain Caffeine?
Generally, L-theanine supplements do not contain Caffeine. However, some manufacturers create products that combine L-theanine and Caffeine for those who want to supplement both compounds simultaneously.
Does L-Theanine Counteract Caffeine?
Yes, L-Theanine helps reduce the unwanted effects of Caffeine, such as excessive brain stimulation causing stress and restlessness. It helps stabilize energy levels throughout the day and reduces insomnia.
How Long Do L-Theanine And Caffeine Last?
L-Theanine alone can be effective for 8-10 hours [6]. When combined with Caffeine, which lasts 2-12 hours depending on the individual [3, 4], the combination can generally be effective for 10-12 hours.
Conclusion
From the information provided, we hope you can determine whether combining L-Theanine and Caffeine suits you and what the ideal L-Theanine to caffeine ratio is. This combination can help you feel energized, alert, and energetic for daily tasks. However, consult a doctor for the most appropriate dosage for your needs to ensure safety.
References
- [1] Baba, Y., Inagaki, S., Nakagawa, S., Kaneko, T., Kobayashi, M., & Takanobu Takihara. (2021). Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. Journal of Medicinal Food, 24(4), 333–341. https://doi.org/10.1089/jmf.2020.4803.
- [2] Clinic, C. (2023, July 19). Here’s What You Need To Know About L-Theanine. Retrieved November 23, 2024, from Cleveland Clinic website: https://health.clevelandclinic.org/l-theanine.
- [3] Health. (2015). Caffeine. Retrieved November 23, 2024, from Vic.gov.au website: https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine.
- [4] Caffeine. (2021). Retrieved November 23, 2024, from Medlineplus.gov website: https://medlineplus.gov/caffeine.html.
- [5] Kahathuduwa, C. N., Dassanayake, T. L., A. M. Tissa Amarakoon, & Weerasinghe, V. S. (2016). Acute effects of theanine, Caffeine and theanine–caffeine combination on attention. Nutritional Neuroscience, 20(6), 369–377. https://doi.org/10.1080/1028415x.2016.1144845.
- [6] Higashiyama, A., Htay, H. H., Ozeki, M., Juneja, L. R., & Kapoor, M. P. (2011). Effects of l-theanine on attention and reaction time response. Journal of Functional Foods, 3(3), 171–178. https://doi.org/10.1016/j.jff.2011.03.009.
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