General Dosage
100-200mg daily; 200mg L-Theanine + 100mg caffeine for focus stack
Maximum dose: 400mg/day (generally well-tolerated even at higher doses, but limited data beyond 400mg)
L-Theanine Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 100-200mg daily; 200mg L-Theanine + 100mg caffeine for focus stack
Timing: As needed; onset within 30-40 minutes; duration 3-5 hours
Dosage by Condition
Calm focus
100-200mg with 50-100mg caffeineStrong
Anxiety reduction
200-400mg dailyModerate
Sleep quality
200mg 30-60 minutes before bedModerate
Stress resilience
200mg before stressful eventsModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Calm focus | 100-200mg with 50-100mg caffeine | Strong |
| Anxiety reduction | 200-400mg daily | Moderate |
| Sleep quality | 200mg 30-60 minutes before bed | Moderate |
| Stress resilience | 200mg before stressful events | Moderate |
Upper limit: 400mg/day (generally well-tolerated even at higher doses, but limited data beyond 400mg)
Timing & Absorption
As needed; onset within 30-40 minutes; duration 3-5 hours
Can be taken with or without food.
References
- Owen GN, Parnell H, De Bruin EA, Rycroft JA (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience. DOI PubMed
- Nobre AC, Rao A, Owen GN (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition. PubMed
- Hidese S, Ogawa S, Ota M, et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients. DOI PubMed