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Doses as low as 200 mg may be effective for sleep and anxiety. However, some have found that going up to doses of 400, 600, or even 800 mg was more helpful for anxiety. (A cup of green tea has about 25 mg of L-theanine.)
A good practice when starting any new supplement regimen is to start with the lowest dose that may be effective and to increase it if needed. This will minimize the possible negative side effects, both in the short-term and over time. Talk to your doctor to help you arrive at a dose that is best suited for your needs. *
Since it’s virtually impossible to take in a meaningful amount of L-theanine from natural sources, those looking to unlock the powerful benefits of L-theanine must incorporate a supplement into their routine.
When it comes to L-theanine dosage, Reddit users seem to mirror the accepted standard doses are usually in the 200-400 mg range, taken once or twice daily.
Users have also noted using L-theanine at much higher doses with no noticeable side effects, and since it’s so well-tolerated, there really is no such thing as an L-theanine maximum dosage.
The effects of L-theanine are dosage dependent, and you may find that a dose you’d take for general stress and anxiety relief could be different from a dosage you’d take to promote sleep or the dosage you’d give to a child or pet to reduce stress and anxiety. Size and weight also play a part in the effectiveness of a dose.
The list below has some general guidelines for different L-theanine daily dosages.
- • Typical L-theanine dosage: 200-460 mg
- • L-theanine dosage for anxiety: 300-900 mg
- • L-theanine dosage for panic attacks: 300-900 mg
- • L-theanine dosage for severe anxiety: 600-1,200 mg
- • L-theanine dosage for insomnia: 400-1,000 mg
- • L-theanine dosage for ADHD: 300-900 mg
- • L-theanine dosage for depression: 300-900 mg
- • L-theanine and caffeine dosage: 2:1 ratio (i.e., 200 mg L-theanine and 100 mg caffeine per dose)
- • L-theanine dosage for children: 100-300 mg
L-theanine can be taken with or without food. After dosage, the onset of the effect takes roughly 30 minutes to an hour, and the peak effects last for two to four hours, while residual effects may be felt for several hours longer.
Those who are taking L-theanine for sleep should take their dose 30-90 minutes before bedtime.
L-theanine may become less effective over time as your body develops a tolerance. To inhibit this, many users will cycle five days on and two days off.
Those who like to enjoy a drink will be happy to know that L-theanine seems to present no negative interactions with alcohol. In fact, the antioxidant effects of this amino acid suggest that it may help reduce hangover symptoms. *
