L-Theanine: How a Unique Anxiety Reducer and Mood Enhancer Increases Alpha Waves and Alertness

Theanine is an amino acid found in green tea that produces calming effects in the brain. For centuries, green tea has been used in the Orient for its relaxing properties.

A “feel good” supplement, theanine causes no adverse reactions. In fact, in Japan, soft drinks and chewing gum are spiked with theanine for the purpose of inducing relaxation. The calming, mood-enhancing effect comes with no strings attached — it won’t make you drowsy or groggy, it simply relaxes you by helping to increase alpha-brain waves, electrical brain activity commonly present when you are very relaxed, literally putting you in a better mood.

Theanine increases GABA (gamma-amino-butyric acid), an important inhibitory neurotransmitter in the brain. GABA can be considered the brain’s natural sedative that brings balance to excitability that can sometimes lead to restlessness and other disruptive conditions. Theanine also increases levels of dopamine, another brain chemical with mood-enhancing effects.

Physiological Effects
The calming effect of green tea may seem contradictory to the stimulatory property of tea's caffeine content but it can be explained by the action of L-theanine. This amino acid actually acts antagonistically against the stimulatory effects of caffeine on the nervous system. (1) Research on human volunteers has demonstrated that L-theanine creates a sense of relaxation in approximately 30-40 minutes after ingestion via at least two different mechanisms. First, this amino acid directly stimulates the production of alpha brain waves, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the inhibitory neurotransmitter, gamma amino butyric acid (GABA). GABA influences the levels of two other neurotransmitters, dopamine and serotonin, producing the key relaxation effect.

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Alpha Brain Activity
The brain emits weak electrical impulses (brain waves) that can be measured on the surface of the head. The predominant frequency of electrical impulses correlates with different types of mental states and activities. Brain waves are classified into four categories (delta, theta, alpha, and beta)—each with an associated mental state (Fig. 1). Delta is seen only in the deepest stages of sleep. Theta is seen in light sleep and drowsiness. Alpha is present in wakefulness where there is a relaxed and effortless alertness and Beta is seen in highly stressful situations and where there is difficulty in mental concentration and focus. It is well known that alpha brain waves are generated during a relaxed state and therefore alpha waves are used as an index of relaxation.

Conclusion
Research into L-theanine derived from the contradictory observation that green tea, with its high caffeine content, produces a very calming effect. The seemingly multi-dimensional reasons for this relaxation effect will continue to be studied. Current areas of ongoing research include using L-theanine as an alternative to Ritalin in children and adults, as a treatment for PMS, in controlling certain conditions of high blood pressure, in sharpening mental acuity and concentration, and as an anti-cancer agent alone and in synergy with other cancer-fighting agents. L-theanine may find another area of application for its use as a supplement in reducing the negative side effects of caffeine brought on by the over-consumption of coffee, soft drinks, or other caffeine-containing substances.

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