From supporting better sleep to easing stress and calming a racing mind, there are so many great ways to incorporate L-theanine into your daily routine.
But does L-theanine have side effects?
If so, what are the negative side effects of L-theanine you need to watch out for?
You’ve come to the right place, as we’re going to cover all the potential L-theanine side effects. Just know this, though - while some users report mild digestive discomfort, headaches, dizziness, or even drowsiness, these can all be mitigated to some extent.
It’s just a matter of finding the right dosage, timing your intake smartly, and using high-quality L-theanine products from a trusted brand like Tabs. We’ve got an array of solutions designed to elevate any of life’s moments, from our Energy Tabs to Stress Tabs and Sleep Tabs!
What is L-Theanine?
This naturally occurring amino acid can be found primarily green tea, black tea, and even some mushrooms - so you may be harnessing its power through dietary means without even knowing it!
However, most people take more L-theanine as a way to wind down without feeling overly sedated and drowsy. It’s perfect for keeping calm while staying alert and focused. It’s not going to induce a sluggish fog like some supplements are notorious for. Potential benefits may include:
- Reduces stress and anxiety by increasing alpha brain wave activity
- Promotes better sleep quality without causing grogginess
- Enhances focus and attention (especially when paired with caffeine)
- Supports cognitive function and memory
- Helps regulate blood pressure and heart rate
- Can improve mood by balancing neurotransmitters
L-theanine easily crosses the blood-brain barrier so you’ll feel its effects fast. It’s a perfect choice for immediate stress relief for pre-bedtime relaxation.
But as with any compound you add to your wellness stack, you need to do your due diligence - so does L-theanine have side effects or not?
Does L-Theanine Have Side Effects?
As we said from the start, yes - there can be L-theanine side effects, but it’s important to know that they can be mitigated or even avoided altogether with the right approach.
This is what makes it such a great addition to just about any self-care ritual. Just smooth, steady benefits without serious risks, dependency concerns, or stimulant-like crashes. Most instances of people reporting side effects of L-theanine are the result of:
- Taking too much at once
- Using low-quality or impure products
- Combining it with the wrong substances
- Taking it at the wrong time for your needs
We’ll provide more context on how you can enjoy L-theanine without any adverse reaction. But first, in the interest of transparency, let’s get into the potential L-theanine side effects.
What are the Negative Side Effects of L-Theanine?
So, what are the negative side effects of L-theanine that have been reported? Although they’re very rare, typically mild, and always temporary, these are the things to watch out for:
Digestive Discomfort
Taking L-theanine on an empty stomach can sometimes cause digestive upset, like nausea or cramping. This is pretty common with any supplement, for what it’s worth.
Minimizing this effect is as easy as combining your supplementation with food, lowering the dosage, or trying a non-oral solution. Instead of capsules or powders, consider a sublingual tab that dissolves in your mouth - like ours here at Tabs.
Drowsiness and Fatigue in Sensitive Individuals
Now, does L-theanine make you sleepy? Yes - that’s one of its primary benefits, as a matter of fact! However, that’s not always something you want, especially if you’re using L-theanine with caffeine to promote steady focus throughout the workday.
This can lead to drowsiness and fatigue in some cases, especially if the supplement is taken in too high a dose or if you’re already tired to begin with. The best way to avoid this is by taking a lower dose and pairing L-theanine with caffeine for a smooth, uplifting feeling.
Potential for Mild Dizziness or Lightheadedness
Some users report mild dizziness after taking L-theanine, though this is one of the most uncommon side effects of L-theanine. However, it does make sense that it happens every now and then since L-theanine relaxes blood vessels and can cause a slight drop in blood pressure.
Dehydration can exacerbate this effect so make sure you’re drinking plenty of water when using L-theanine. You should avoid combining it with other compounds known for lowering blood pressure, too.
Headaches in Certain Cases
Though rare, we’ve also seen individuals complain of headaches after taking L-theanine. Again, though, this is often a result of dehydration rather than a side effect of the supplement. Sometimes it’s as simple as switching to a different form of L-theanine, like our Tabs.
Interactions With Medications and Other Supplements
As with anything you incorporate into your wellness regimen, be aware of potential interactions with other medications and supplements, including:
- Blood pressure medications, potentially enhancing their effects
- Stimulants, which could lead to unexpected effects on energy levels
- Sedatives, which may amplify drowsiness
We recommend having a conversation with your doctor if you’re on any prescription medications and considering adding L-theanine into the mix. While it’s very well tolerated and these L-theanine side effects and interactions are rare, you’d rather be safe than sorry!
Ways to Avoid the L-Theanine Side Effects
Just like we told you in our breakdown of the kanna side effects, there’s no need to let the possibility of adverse effects from L-theanine hold you back from enjoying all that it has to offer. You just need to be smarter about how you use it. We’ll share some tips below.
Finding the Right Dosage for Your Body
If you haven’t already, reading our L-theanine dosage guide is an excellent starting point to tapping into the potential of this amino acid. Not everyone needs the same amount, and there’s a fine line for the optimal intake.
Too little might not be effective, whereas too much can start causing the side effects of L-theanine we warned you of above. Here are some general guidelines for dosage:
- For relaxation and focus: Start with 100-200mg
- For deeper sleep: 200-400mg is often used
- For stacking with caffeine: L-theanine (100-200mg) + caffeine (50-100mg) works well
Sensitive individuals should practice the old adage of low and slow. Begin with 50mg and adjust as needed until you find the lowest effective dose.
When to Take L-Theanine for Optimal Benefits
Timing matters when taking L-theanine as well, as it can make or break your experience with this supplement. If you’re trying to be more alert and improve concentration, try it in the morning paired with caffeine. You can also use it for a mid-day lift in the afternoon.
In the evening it should be used on its own or with other relaxing ingredients to help you wind down. We’ve also seen it used before stressful events like public speaking, social settings, and any other occasion you need help finding your zen.
Stacking L-Theanine With Other Ingredients Safely
Whether it’s ashwagandha and L-theanine or caffeine and L-theanine, the complementary ingredients you use with L-theanine need to be carefully chosen and dosed as well.
Some users have seen great results combining L-theanine with melatonin, magnesium, or 5-HTP as well for mood-boosting or sleep-enhancing effects. What we don’t recommend you do is combine L-theanine with too much caffeine or excessive sedatives.
Choosing High-Quality L-Theanine Products
Not all L-theanine supplements are created equal. Many instances of L-theanine side effects can be attributed to cheap, low-quality solutions that ultimately cause more harm than good.
Fortunately, you won’t have to worry about this when you shop at Tabs. Our unique sublingual tabs bypass the digestive system and provide the fastest, most convenient way to enjoy all that L-theanine has to offer.
We’ve formulated an array of products containing L-theanine alongside other proven ingredients to help you live a healthier, happier life. These include:
- Energy Tabs: L-theanine + caffeine for smooth, jitter-free focus and all-day energy.
- Stress Tabs: L-theanine + kanna and theobromine for calm, clarity, and stress relief.
- Sleep Tabs: L-theanine + melatonin, valerian root, saffron, kanna, and California Poppy for deep, restorative sleep without grogginess the next day.
We source all our ingredients responsibly and manufacture these blends here in the USA with strict quality control standards in place. Your order is also protected by our satisfaction guarantee. So, what are you waiting for? Tap into the potential of L-theanine today!
Closing Thoughts on the Side Effects of L-Theanine
That does it for our guide to the L-theanine side effects. Although this amino acid is regarded as safe for most people, it is associated with a few minor side effects. Just remember these can be mitigated with smart dosage, timing, and supplementation.
The best thing you can do is set yourself up for success supplementing with L-theanine here at Tabs. Say goodbye to stress and hello to clarity with our expertly formulated solutions today. Enjoy smooth, focused calm without the side effects!
Disclaimer: These products are not intended to diagnose, treat, cure, or prevent any disease, and these statements haven't been evaluated by the FDA.