Basic Supplements

Here’s a review of Jarrow’s 200 mg L-Theanine, a supplement I’ve found helpful for my mild case of inattentive-type Attention Deficit Disorder (ADD), yielding a relaxed, calmly alert state of mind:

WHAT IT IS: L-Theanine is an amino acid (a constituent of protein) found in green tea. “Suntheanine” is a brand name of L-Theanine produced by a Japanese company, Taiyo International, esteemed for its purity.

WHAT IT DOES: So, what does L-Theanine do, exactly? Well, like all supplements, its effects on your individual biochemistry may vary slightly, so I’ll tell you what it does for me.

I drink quite a bit of green tea on a daily basis (averaging a minimum of 4 cups a day), so I’m getting a bit of L-theanine throughout the day, every day. I’m a writer and I find that l-theanine gives me a mental edge: a relaxed concentration that makes it much easier for me to do my job (which involves a lot of research and editing).

HELP FOR ADD: I have very mild Attention Deficit Disorder and I find it noticeably easier to concentrate when I take L-theanine, hence my green tea habit. If I find myself getting impatient or frustrated with a project, it’s L-theanine to the rescue–it takes the “edge” off in about 10 minutes. I also feel more relaxed, but with a significant amount of calm, focused energy. It doesn’t make me sleepy, but I have experimented with it at bedtime & found that my dreams were more intense. I, however, prefer to take it during the day. Your mileage may vary.

OTHER BENEFITS: The research I initially did on this supplement (before I started taking it years ago) stated that l-theanine works to improve concentration by actually altering brain waves, enhancing the alpha wave phase. It also raises dopamine and serotonin levels (both are feel-good neurotransmitters). Personally, I don’t take the supplement daily (remember, I drink TONS of green tea). I take it on an “as needed basis”–if I feel my mind drifting too far afield of a mounting “To Do” List or find myself daydreaming, I supplement with an L-theanine capsule and regain my focus within about 20 minutes.

I’ve read on several health forums that many people take l-theanine as an anti-anxiety treatment and to help with panic attacks. Many others use it for enhancing sleep (but as I mentioned, I like it better during the day, myself). Many women swear it helps alleviate PMS symptoms.

COUNTERING MSG REACTIONS: My husband has an allergic reaction to MSG (monosodium glutamate), a “flavor enhancer” that’s often added to restaurant food. He gets terrible headaches, dizziness, & dry mouth if exposed. Much to my amazement, an L-theanine capsule after exposure has prevented his headache/dizziness reaction, which is astounding in itself. If you’re MSG-sensitive, try L-theanine and see if it helps. Even Jarrow’s label clearly states that l-theanine helps mitigate glutamate toxicity (very unusual labeling).

HOW TO TAKE IT: As with any amino acid, you want to take this either an hour before or 2 hours after eating and only with water or a protein-free fruit juice. Take it with any protein-containing meal or drink & you’re blunting its effect & more or less wasting your money. Start with 1 capsule mid-morning, on an EMPTY stomach. You can also take one mid-afternoon, and, as I mentioned, some people take one before bedtime. See how you react; if it makes you sleepy, you’ll do best using it as a sleep-enhancing supplement. If you’re like me, it will give you more mental energy.

QUICKEST ACTION: If you need REAL help real fast, open the capsule & pour the contents under your tongue. Let it completely dissolve. This method is quicker because the L-theanine gets absorbed directly into the bloodstream, bypassing a metabolic step in the liver. I never have to do this, but if I were someone who suffered from panic attacks, I’d certainly do so without hesitation.

200 MG DOSAGE COMMENT: I’ve been taking another company’s 100 mg Suntheanine capsule off and on for a couple of years and I was wondering if this 200 mg dosage would be too high for me. I’m happy to say it isn’t and I actually find it is more effective for me than the lower dosage I’ve been taking.

I highly recommend l-theanine, especially for anyone like myself who’s fought against attention deficit disorder since childhood. It won’t cure you, but it certainly makes it easier to calmly concentrate on any project. Good luck to all!

CAUTIONARY P.S. As with any amino acid, those on pharmaceutical antidepressants should talk to their doctor before supplementing with any substance that alters dopamine/serotonin levels. Just an FYI.

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Kerri Elders @kerriskitchen