Amino acid

L-Theanine

Amino acid studied for calm focus, sleep onset, caffeine synergy. How it works, the dose and timing studied, what it interacts with, and the research behind the grade.

Grade B evidence moderate: promising but smaller or mixed human trials

All compounds

Best for Calm focus, Sleep onset, Caffeine synergy

Typical dose 100–200 mg

Timing 30 minutes before desired effect; 200 mg before bed for sleep

Category Amino acid

Topics

Sleep & Recovery Focus & Mind Energy & Vitality

How it works

What it is and the mechanism

Non-proteinogenic amino acid found in green tea that crosses the blood-brain barrier and promotes alpha-wave activity, increasing GABA and reducing glutamate excitotoxicity without causing sedation.

Dose and timing

When and how much to take

The dose below reflects the range used in published research. Match the form alongside the milligrams. Set your own wake and bed times to map the timing onto your day.

Timing visualizer

When to take L-Theanine

Dose: 100–200 mg. Set your own wake and bed times to map the guidance onto your day.

Wake time 7 am

Bedtime 11 pm

10 pmBefore bed. Take roughly 30 to 60 minutes before lights out.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Before you stack it

Interactions and cautions

Read these before combining this with other supplements or medication. The risk is rarely the headline, it is the interaction you did not check.

Interactions

Caffeine, synergistic; classic 2:1 L-theanine:caffeine ratio for focus

Cautions

Generally very well tolerated; may mildly lower blood pressure

Stacking

What pairs well, and what to keep apart

Derived from shared topics, complementary categories, and the interaction list. Introduce one compound at a time so you can tell what works.

Stacks well with

Ashwagandha B Caffeine A Creatine monohydrate A Iron A

Keep apart from

Caffeine

Explore more

Compounds in the same topics

Often considered alongside this one. Each carries its own evidence grade.

Sources

This is educational information, not medical advice. Talk to a qualified healthcare professional before changing your treatment, medication, or supplement routine, especially if you are pregnant, nursing, or managing a health condition.