Theanine is an amino acid discovered by Japanese researchers from Gyokuro green tea in 1950, which can emit the aroma component of green tea.
Represented by chewing gum, candy, including soft drinks and supplements, theanine has been used in many food and beverage products.
In recent years, the anti-stress effect of theanine and the effect of improving sleep quality have gradually attracted attention, and many studies and experiments have been carried out on this ingredient.
Efficacy and role
Suppresses the stimulant effects of caffeine
From a long time ago, drinking tea will give people a feeling of "warming the body and mind" and "peace of mind". Previous studies have shown that L-theanine can act on the human brain and exert the effect of inhibiting the stimulating effect of tea caffeine.
It is well known that the caffeine contained in tea and coffee has the effect of causing nervous excitement and refreshing. The L-theanine in tea is thought to relieve the stimulative effect of caffeine, and it has been confirmed that the beta wave (that is, the brain wave that occurs in the excited state) that occurs when drinking caffeine will be inhibited by L-theanine .
relaxation effect
The parasympathetic nerves are known to be stimulated in humans when drinking water, resulting in a relaxing effect.
However, in the case of drinking water, the relaxation effect comes and goes quickly, and when drinking water containing theanine, the relaxation effect can last for nearly an hour.
Regarding the measurement of the relaxation effect, the research results obtained by Sun Chemical's comprehensive research institute and Aichi Shukutoku University are introduced here.
The study took 8 volunteers and randomly divided them into a water-drinking group containing 50 mg of theanine and a water-drinking group containing 200 mg of theanine.
The results of the study showed that in the theanine 200mg drinking group, alpha waves appeared in the back of the head and the top of the head.
In the theanine 50mg drinking group, the power value of the alpha band domain in the high anxiety domain group appeared. increase.
From this study, it can be concluded that theanine has a relaxing effect.
Note: Alpha wave is a kind of brain wave that appears when people relax, and the intake of theanine can be measured by the alpha wave that appears and increases, thus indicating that theanine has a relaxing effect.
Anti-stress effect
In order to explore the anti-stress effects of theanine, Shizuoka Prefectural University Department of Pharmacy issued a research report.
Under face-to-face housing conditions, mice were given drinking water containing theanine, and no accelerated aging was observed.
Therefore, it turns out that the effect of suppressing the acceleration of aging can be exhibited by ingesting theanine to relieve stress.
Face-to-face feeding: One of the ways in which laboratory animals are stressed is by placing other rats in the rat cage.
In this way, the intruder has entered the territory of the original mouse, and the attack of the intruder will cause psychosocial stress, as well as direct physical stress.
The invading mouse, as a variable, can bring physical stress to the caged mouse. In this report, theanine can not only deal with stress, but also effectively inhibit aging.
Improve sleep quality
Theanine has a certain effect on difficulty falling asleep and waking up in the middle of the night.
The results of a study on theanine's sleep-improving effects were published by Sun Chemical and the National Institute of Mental Health, Japan's National Center for Psychiatry. Although the difference was not particularly pronounced, the L-theanine condition showed a tendency to fall asleep better. Although the effect was not very strong, it meant that L-theanine likely had a sleep-promoting effect. In terms of sleep efficiency, there was a significant improvement of 96.6% in the L-theanine condition compared to 93.8% in the placebo group. This result suggests that L-theanine not only prolongs sleep time, but also shows the potential to improve sleep quality.
The effect of improving learning ability and concentration
In a basic study using mice, by administering L-theanine to the mice, it was confirmed that the memory and learning abilities of the mice were increased.
It is speculated that the administered theanine crosses the blood-brain barrier and enters the brain, thereby altering the concentrations of the neurotransmitters dopamine and serotonin.
Then to study cognitive and emotional changes in healthy subjects, a study asked participants to consume 100 mg of L-theanine and 50 mg of caffeine to explore the effect, and found that L-theanine and coffee The combination of factors can improve memory function and memory accuracy, and can reduce the inattention caused by distraction when it comes to memory topics.
Therefore, it is believed that the combination of L-theanine and caffeine has an efficiency-enhancing effect for heavy duty.
Reduce PMS symptoms (PMS)
Psychological symptoms such as depression and anxiety, physical symptoms such as lethargy, headache, and cold hands and feet occur two weeks before menstruation. These symptoms are called premenstrual syndrome (PMS). According to the survey, 80% of women are experiencing various symptoms of PMS, and the severity of symptoms varies with individual age.
An existing study of women aged 20 to 40 who reported having symptoms of PMS was given a daily intake of 200 mg of L-theanine for two weeks, from the day of ovulation to the end of the day of menstrual cramps, and the results showed that these women of PMS symptoms improved.
Improve menopausal disorders
Menopause disorder refers to the following symptoms in women due to the disrupted hormone balance, which usually occurs before and after menopause. Physical symptoms include stiff neck, excessive sweating, headache, etc., and psychological symptoms such as depression, anxiety, and forgetfulness. Taking theanine regularly can improve these symptoms.
L-Theanine Side Effects
Regarding the health damage and side effects of theanine, there have been no relevant reports in Japan so far.
In addition, safety was confirmed in a short period of oral ingestion. A study in which subjects took 200 mg of L-theanine once a week for 3 months reported that no side effects were observed.
However, the Japanese industry believes that reliable information on human safety is not yet sufficient and will only be known after detailed discussions in the future.
In China, tea theanine was approved as a new food raw material in 2014, and the intake is specified as ≤0.4 g/day, and the scope of use does not include food for infants and young children.
It should be noted that there is insufficient reliable information on safety during pregnancy and breastfeeding. Therefore, it is best avoided during pregnancy and lactation.
With regard to drug-drug interactions, there have been reports of increased efficacy of the drug in combination with antihypertensive drugs.
In addition, when combined with stimulants such as caffeine, it may also weaken the effect of the latter.
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