Dosage · Supplement
L-Theanine: dosage and how to take it
200 mg with 100 mg caffeine.
- Overall grade
- Grade B
- Last revised
- 0
- graded outcomes
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
The evidence in words
How much to take
100–200 mg, often paired ~1:1 to 2:1 with caffeine (e.g., 200 mg theanine with 100 mg caffeine). Can be used standalone for stress or before sleep.
Timing & separation
There are no strict timing conflicts on record for L-Theanine; consistency matters more than the exact hour for most goals.
Why the dose is what it is
Theanine increases alpha brain-wave activity (a relaxed, attentive state) and modulates glutamate and GABA signaling. Combined with caffeine it appears to preserve the alertness while blunting the anxiety, jitter, and blood-pressure bump.
Bottom line
The evidence-backed way to civilize caffeine: 200 mg theanine with your 100 mg caffeine for cleaner focus. Also a gentle standalone de-stressor.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Focus stack
- 200 mg with 100 mg caffeine.
- Calm
- 100–200 mg standalone.
Goes with
- L-TheanineFull L-Theanine monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- Apigenin: dosage and how to take it50 mg near bedtime, or chamomile tea.Evidence grade C
- GABA (Supplement): dosage and how to take it100–300 mg, evening.Evidence grade D
- L-Theanine for Acute stress / anxietyEvidence grade B — Non-sedating calmEvidence grade B
- L-Theanine for Attention (with caffeine)Evidence grade B — Smoother focus, less jitterEvidence grade B
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.