
<LinkSubstance substance="l-theanine">L-theanine</LinkSubstance> is known for its synergistic combination with <LinkSubstance substance="caffeine">caffeine</LinkSubstance>.
This combination is naturally found in teas but maybe not in the desired doses or ratio.
Black teas are usually higher in caffeine whereas matcha green teas are relatively higher in theanine.
Theanine has shown the potential to diminish the negative aspects of caffeine while simultaneously sharing some of the positive aspects like increased attention.<Ref ids={["Theanine11", "Theanine12"]}/>

Research has shown that L-theanine reduces the jitters that many people experience from consuming too much caffeine.

## Downsides of combing L-theanine with Caffeine
You may get an upset stomach or nausea when combining l-theanine with caffeine.

Furthermore, some users don't like combining L-theanine with caffeine because it may reduce the _rush_ from caffeine.
However, if you want to reduce anxiety and increase your calmness, L-theanine to your daily


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Caffeine can safely be safely consumed several days each week. Avoid consuming caffeine every day to prevent caffeine dependency and tolerance.

Regularly


## What is caffeine?
Caffeine is the world’s most widely used psychoactive substance and has been around since time immemorial. It is a naturally occurring compound in different parts of a variety of plants native to various parts of the world. This means we can find it in drinks derived from those plants like tea, coffee or maté. Although some people consciously consume caffeine for its benefits, for most people it is so much of a habit, it has become part of their culture.

## Where does caffeine come from?
According to legend, caffeine has been used as early as 3000 BCE when a Chinese emperor discovered tea by accident.<Ref id="caffeine01" /> On the other side of the world the earliest evidence of caffeine from cocoa beans was found in a Mayan pot from 600 BCE.<Ref id="caffeine02" /> Modern use of caffeine began when people started drinking coffee and tea on a daily basis. Although accounts differ, drinking coffee originated somewhere around Yemen and had spread through North Africa and the Middle East to Europe by the end of the 16th century.<Ref id="caffeine03" /> Around the same time tea was introduced to western culture by the Chinese and popularized in Europe through trade by the Dutch East India Company.<Ref id="caffeine04" />
With the advent of modern chemistry during the age of revolution, caffeine was first isolated from coffee in 1819 by the German chemist Friedlieb Ferdinand Runge.<Ref id="caffeine05" /> Two years later, Pierre Jean Robiquet first analyzed and described the properties of caffeine. Yet it would take another 74 years before Hermann Emil Fischer discovered how caffeine could be synthesized from its chemical components.<Ref id="caffeine06" /> Part of which, he was awarded a Nobel Prize for in 1902.

## What are the effects of caffeine?
Caffeine works mainly by suppressing adenosine receptors, a compound which induces a relaxed or sleepy sensation in the central nervous system (CNS).<Ref id="caffeine07" /> To a smaller extent, cafeïne has effects on a variety of other neurotransmitters including dopamine<Ref id="caffeine08" /> and serotonin.<Ref id="caffeine09" /> Both of these mechanisms contribute to a breadth of health benefits for which there is ample evidence.
When taken orally, the effects of caffeine usually can be felt after an hour and lasts for three to four hours. Many of the effects of caffeine depend on the user’s tolerance. Daily caffeine users may therefore be unable to benefit from these effects.

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### Cognitive
- Improved reaction time
- Reduced fatigue
- Increased wakefulness
- Improved concentration
- Improved motor coordination

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### Physical
- Improved power output
- Improved endurance
- Increased adrenaline
- Increased blood pressure
- Increased cortisol
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## How to use caffeine?
Caffeine can be taken through beverages rich in caffeine, by supplementing your own drinks with caffeine powder or in pill form. Though all three have different pros and cons, all caffeine intake should be tailored to individuals.
Caffeine from beverages are widely available and easy to use but differ in caffeine content from drink to drink and might also include unwanted micro- or macronutrients.
Caffeine powder might be easy to add to whatever drink or food you want, but it can be risky if not handled with care. Multiple people have died of an accidental overdose.<Ref ids={["caffeine10", "caffeine11"]} />
Caffeine pills are less risky, widely available but might offer less possibilities in the way of really fine-tuning your preferred dosage.

## How much caffeine to use?
Different effects require different amounts of caffeine but if you have never taken caffeine before it can be wise to start with a low dose of 100 mg. 200 mg is often used as a fat-burning supplementation and an increase in strength occurs at higher doses of 500 mg and above.

## Interactions of caffeine
Even though caffeine is safe enough for billions of people to drink on a daily basis, caffeine is a stimulant just like amphetamines or cocaine. Taking multiple stimulants may increase the strain on the heart and bring about a greater risk of heart failure.

- Caffeine increases the neurotoxic effects of MDMA <Ref id="caffeine12" />
- Caffeine does not affect the effects of alcohol but alcohol does diminish the effects of caffeine<Ref id="caffeine13" />
- Caffeine is eliminated from the body faster 56% when also smoking tobacco.<Ref id="caffeine14" />
- Contraceptives like the birth control pill can slow the elimination of caffeine from the body<Ref id="caffeine15" />

### Popular combinations
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- [Caffeine and L-theanine](/interactions/caffeine-and-l-theanine)
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Caffeine is a potent and popular nootropic that has a myriad of benefits, including increased focus, wakefulness and motivation.

Half-life

Total

Caffeine

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## What is L-Theanine?

Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine. Its chemical name is L-γ-glutamylethylamide in which the L refers to the specific orientation of the molecule. When speaking about theanine it is generally referring to L-theanine, the form in which it is naturally most found.  <Ref id="Theanine01"/> It has an umami taste just as glutamate.

## Where does L-Theanine come from?

It was first discovered in 1949 as a part of green tea. A year later, it was successfully isolated from a tea leaf. It can be found in all kinds of tea but predominantly in black, green and white tea where it constitutes between 1 and 2% of the dry weight.<Ref id="Theanine02"/> Supplements on the market may contain either theanine extracted from natural products like tea or synthetically made theanine. The latter of which might contain not only L-theanine but also D-theanine, its mirrored counterpart.<Ref id="Theanine03"/>

## What are the effects of L-Theanine?

Theanine has a similar structure to the neurotransmitter glutamate and as such can bind to the same receptors albeit with a lower affinity. Glutamate is involved in a lot of different systems with a lot of different functions including a group of receptors involved in learning, memory, anxiety and pain perception.<Ref id="Theanine04"/><Ref id="Theanine05"/>
Theanine has shown to increase, amongst others, serotonin, dopamine and glycine levels in parts of the brain.<Ref id="Theanine06"/> <Ref id="Theanine07"/> Due to the wide range of potential interaction with the central nerve system, theanine has been the subject of lots of different studies on different potential effects. One of those being used to combat Parkinson and Alzheimer disease.<Ref id="Theanine09"/><Ref id="Theanine10"/>

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### Cognitive

- Increased relaxation
- Reduced anxiety
- Increased attention
- Reduced blood pressure
- Reduced stress
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### Physical

- Increased relaxation
- Reduced cholesterol<Ref id="Theanine08"/>
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## How to use L-Theanine?

Theanine can be supplemented in many different ways. The pure supplements are available as powders, capsules and pills. It could also be supplemented as part of matcha powder which is a green tea powder which contains relatively high concentrations of theanine.
As a supplement, powders are great to fine-tune the preferred dosage compared to capsules or pills which can be considered easier to use. Adding matcha or other green tea as a healthy habit may be the best way to use theanine if not looking for immediate high-dose effects.

## How much L-Theanine to use?

<DosageWarning/>

Theanine is considered as generally safe to use in doses of up to 1200 mg daily. Studies evaluating different potential effects have used varying doses ranging from 50 mg once a day to 210 twice a day. A low dose multiple times a day may be beneficial if looking for general health benefits. A single higher dose 100-250 mg may be the right choice when looking for immediate benefits like improved sleep or increased attention.

## What are the side effects of L-Theanine?

Theanine can cause a headache in some people when taken in high doses. This effect may be comparable to the discomfort some people experience when consuming foods high in monosodium glutamate (MSG). Other side effects might include dizziness or stomach ache.

## Interactions of L-Theanine

<InteractionWarning/>

Theanine has the ability to reduce the blood pressure so people taking blood pressure medication should contact their physician about supplementing L-theanine.

Theanine is known for its synergistic combination with caffeine. This combination is naturally found in teas but maybe not in the desired doses or ratio.
Black teas are usually higher in caffeine whereas matcha green teas are relatively higher in theanine.
Theanine has shown the potential to diminish the negative aspects of caffeine while simultaneously sharing some of the positive aspects like increased attention.<Ref id="Theanine11"/> <Ref id="Theanine12"/>


Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine.

Caffeine and L-theanine

Downsides of combing L-theanine with Caffeine

References