How Much L-Theanine Is in Green Tea?

Sometimes, a cup of tea can feel like the perfect warm hug after a long day. You might be interested to know that its calming effect may come from more than its temperature–it could be the result of L-theanine. This amino acid is commonly found in tea leaves and can soothe your body, boost your brainpower, and help you get a good night’s rest.

If you sip on green tea while you wind down, you may be wondering how much of the amino acid you are consuming. Similarly, is this enough to send you into a deep slumber filled with L-theanine dreams? The amount of L-theanine in each cup can vary depending on how it’s brewed or the type of tea you drink. On average, there is usually anywhere between five to twenty-five milligrams of L-theanine in a cup of green tea.

The Benefits of L-Theanine

L-theanine can be your own personal chill pill or sip of serenity. It can boost those feel-good chemicals in your brain, keep your stress levels low, and keep you laser-sharp focused for longer.

Plus, it may counteract the jitters that some feel after drinking too much caffeine and leave you feeling more steady.

What Impacts L-Theanine Levels in Tea?

Many different factors have an impact on the level of L-theanine in your tea. Much depends on the type and quality of tea plant used because some produce more L-theanine than others. 

How you prepare your tea matters, too. When it comes to brew time and temperature, the longer you steep your tea at a lower temp can draw more L-theanine from the tea leaves. On the other hand, using very hot water can dull down the levels of L-theanine in the tea.

Knowing how much L-theanine is in your cup of tea may help you decide when to take a L-theanine supplement. Taking it in the morning may set you up for feeling less stress during the day, while having it an hour before bed can set you up for a night of successful sleep.

L-Theanine Levels in Other Tea Types

Want more or less L-theanine than green tea? You could always try another type of tea. Here are some options to consider to up or lower your L-theanine intake:

• Matcha: While matcha is a type of green tea, it has significantly more L-theanine in it. This is because it’s made from leaves that are ground into a powder. Matcha has roughly twenty to forty milligrams of L-theanine per one to two grams of powder.
• Black tea: If you’re looking for less L-theanine, black tea may be a great option. Because it’s fully oxidized, it has lower levels of L-theanine in it (about three to eight milligrams per cup). 
• Oolong tea: Oolong tea is partially oxidized, putting its L-theanine levels between green and black tea and making it a great happy medium. Oolong tea has around six to twelve milligrams of L-theanine per cup.

L-theanine and Your Mitochondria: Getting to the Root of the Issue

Is L-theanine safe? The US Food and Drug Administration says it is generally considered safe for most people when taken in moderation. However, it could still have some mild side effects like headaches or dizziness.

While the supplement may be great for stress relief and relaxation, it’s not a one-size-fits-all solution. There still may be underlying issues you need to address. For example, caring for your mitochondria works in ways no supplement can. This is accomplished by exercising regularly, eating well, and getting good rest.

Think of L-theanine as a supportive tool that can help create a more balanced mindset. To truly thrive, though, you must address the root causes of stress and mental fatigue in your life. If you want to improve the quality of your sleep, read Sleep Apnea Solution: A Natural Way to Sleep CPAP-Free. Optimal Circadian Health also offers other resources to help you optimize your metabolism and get you on your way to a happier, healthier life!