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L-Theanine Dosage Guide

Evidence:Moderate
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

100-200 mg daily, alone or combined with caffeine

Maximum dose: 400 mg/day is commonly used; up to 900 mg/day has been studied safely

Dosage Recommendations

General recommendation: 100-200 mg daily, alone or combined with caffeine

Timing: With caffeine in the morning for focus; before bed for sleep; any time for stress

Dosage by Condition

Focus with caffeine
100-200 mg with 50-100 mg caffeineModerate
Stress/anxiety
200-400 mg dailyModerate
Sleep support
200-400 mg before bedEmerging

Upper limit: 400 mg/day is commonly used; up to 900 mg/day has been studied safely

Timing & Absorption

With caffeine in the morning for focus; before bed for sleep; any time for stress

Can be taken with or without food.

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References

  1. RCTNobre 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
  2. RCTOwen 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
  3. Meta-analysisBulman A, D'Cunha NM, Marx W, Turner M, et al. (2025). The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis.. Sleep medicine reviews. DOI PubMed
  4. Payne ER, Aceves-Martins M, Dubost J, Greyling A, et al. (2025). Effects of Tea (Camellia sinensis) or its Bioactive Compounds l-Theanine or l-Theanine plus Caffeine on Cognition, Sleep, and Mood in Healthy Participants: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. Nutrition reviews. DOI PubMed
  5. Camfield DA, Stough C, Farrimond J, Scholey AB (2014). Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis.. Nutrition reviews. DOI PubMed
  6. Cotter J, Caddick CE, Harper JL, Ebajemito JK (2026). Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.. Nutritional neuroscience. DOI PubMed
  7. Moshfeghinia R, Sanaei E, Mostafavi S, Assadian K, et al. (2024). The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review.. BMC psychiatry. DOI PubMed
Show 5 more references
  1. ReviewWilliams JL, Everett JM, D'Cunha NM, Sergi D, et al. (2020). The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review.. Plant foods for human nutrition (Dordrecht, Netherlands). DOI PubMed
  2. Konno H, Naganuma K, Kamada Y (2026). Effects of combined GABA and L-theanine supplementation on sleep quality: an exploratory study.. European review for medical and pharmacological sciences. DOI PubMed
  3. Razazan R, Hemmatinafar M, Imanian B, Jahaniboushehri N, et al. (2025). Performance-enhancing effects of caffeine and L-Theanine among Iranian elite wrestlers: a focus on cognitive and specific physical performance.. Journal of the International Society of Sports Nutrition. DOI PubMed
  4. RCTMoulin M, Crowley DC, Xiong L, Guthrie N, et al. (2024). Safety and Efficacy of AlphaWave® L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial.. Neurology and therapy. DOI PubMed
  5. McAllister MJ, Martaindale MH, Dillard CC, McCullough R (2024). Impact of L-theanine and L-tyrosine on markers of stress and cognitive performance in response to a virtual reality based active shooter training drill.. Stress (Amsterdam, Netherlands). DOI PubMed