Can L-theanine Help Manage ADHD Symptoms? What Science Says.

In recent times, an emerging area of interest is the use of dietary supplements for treating signs of Attention-deficit/hyperactivity disorder (ADHD). One such supplement is L-theanine, an amino acid in food sources like tea and mushrooms. Some research studies claim that L-theanine may help manage ADHD by improving focus and attention and decreasing impulsivity. While there is a need for more conclusive and larger-scale studies, this is an exciting area of research worth exploring.

An Overview Of ADHD

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that leads to difficulties in staying attentive and focused, resisting temptations, and following instructions.

ADHD is often diagnosed in childhood, before the age of 12.

ADHD can lead to issues with social interactions, academic performance, and general behavioral challenges.

There are three major types of ADHD.

Predominantly inattentive - people with this condition are easily distracted and find it difficult to focus or stay attentive.
Predominantly hyperactive-impulsive - individuals falling in this category tend to fidget a lot, cannot stay in one place, and constantly interrupt conversations. They lack impulse control and tend to take unnecessary and unsafe risks.
Combined - in this type, the individual may show both inattentive and hyperactive-impulsive signs.

What is L-theanine?

L-theanine is an amino acid found in some plant and fungal sources.

Green tea contains about 50% of this amino acid and is its largest dietary source.

A 200 ml cup of black tea has up to 25 mg of L-theanine, and Xerocomus badius, a type of mushroom, is also L-theanine-rich.

Benefits Of L-theanine

L-theanine has various health benefits, such as the following.

L-theanine may help reduce blood pressure by helping the body calm down in stressful situations.
L-theanine, along with other antioxidants in tea, could improve immunity and bring down inflammation levels in the body.
Multiple studies report that L-theanine supplements could help improve sleep quality by promoting relaxation without causing drowsiness.
L-theanine has also been proven to reduce anxiety and stress.

One of the significant benefits of L-theanine seems to be its ability to improve focus and attention span, which could help alleviate ADHD symptoms.

How Does It Work?

L-theanine affects the brain in two significant ways.

L-theanine And Glutamate Levels

Glutamate is a brain chemical that enhances memory and learning.

L-theanine acts as a glutamate reuptake inhibitor in the brain.

Studies often link low glutamate levels with the risk of Alzheimer’s or Parkinson’s Disease.

A glutamate reuptake inhibitor prevents the reabsorption of glutamate, ensuring enough is available for circulation.

L-theanine And GABA Receptors

The Gamma-Aminobutyric Acid (GABA) receptors act opposite to glutamate by controlling the nerve cells from sending or receiving signals.

By slowing down certain functions in the brain, these GABA (A) receptors can reduce stress and anxiety, calm the brain, and improve sleep.

L-theanine affects the functioning of the GABA (A) receptors, offering a protective effect on neurons.

L-theanine For ADHD: What You Need To Know

Over the last couple of decades, researchers have explored the idea of using L-theanine to target the signs of ADHD.

fMRI scans of people with ADHD have shown changes in the regions of the brain that control distraction, attention, and cognition.

How Does L-theanine Help With ADHD Management?

L-theanine emerges as a promising supplement for ADHD management, enhancing memory, attention, and alertness through its impact on neurotransmitters and brain wave activity.

Research highlights its potential when combined with caffeine, showing improved cognitive performance and mood, with effects noticeable within an hour of ingestion.

L-theanine may also improve the circulation of glutamate and GABA in the brain, thereby improving memory and attention span.

This amino acid may further help control alpha brain waves, which can keep the person in a state of alertness.

L-theanine can also regulate sleep, which can further help in ADHD management.

While the existing studies provide a positive outlook, further research is necessary to fully validate its effectiveness.

Individuals considering L-theanine for ADHD should consult with healthcare providers to tailor the supplement to their specific needs, ensuring an effective and personalized approach to managing ADHD symptoms.

Does L-theanine Increase Dopamine Levels?

Yes. Research claims that L-theanine acts as a brain relaxant by helping increase dopamine levels.

Does Research Support These Claims?

Over the past few years, several studies have explored the use of L-theanine for ADHD symptoms in the past.

Overview	Study Design	Results
A 2019 study involving five male children (8–17) years with ADHD	One group was administered with L-theanine (2.5 mg/kg body weight) + caffeine (2.0 mg/kg body weight), and the other, a placebo for 4 separate days.	L-theanine + caffeine improved sustained attention and overall cognitive performance in children with ADHD by reducing mind wandering.
A 2008 study involving 9 male and 15 female participants; mean age 21.3 years	The participants were randomly given either a placebo, caffeine, L-theanine, or a combination of both. Everyone took cognitive tests and rated their mood before taking anything, then again 30 and 90 minutes later.	L-theanine alone was associated with more headaches and a decrease in performance on a mental math task. Caffeine improved reaction times and accuracy on certain cognitive tasks and decreased self-reported mental fatigue. The combination of L-theanine and caffeine led to improvements in simple reaction time, working memory, sentence verification accuracy, mood, and reduced feelings of tiredness and headache.
A 2011 study evaluating the effect of L-theanine on attention and reaction time response in 18 normal healthy University student volunteers	The participants drank either L-theanine, caffeine, or placebo. The researchers wanted to see how these drinks affected the participants' minds and moods. They checked this by having the participants do attention tests and rating their moods at different times after drinking. They also measured how fast their hearts were beating.	In participants with a high predisposition to anxiety, there was a notable improvement in their attention and reaction time after taking L-theanine, compared to the placebo. Specifically, these individuals showed a marked increase in correct responses and faster reaction times shortly after ingesting L-theanine. L-theanine had little effect on its own, but when combined with caffeine, it led to significant improvements in reaction times, memory tasks, and mood.
A 2014 study evaluating the effect of L-theanine in 98 children with ADHD, ages 8-12 years	Participants consumed two chewable tablets twice daily (at breakfast and after school), with each tablet containing 100 mg of L-theanine or identical-tasting chewable placebo for six weeks.	Boys who consumed L-theanine had significantly higher sleep percentage and sleep efficiency scores and a non-significant trend for less activity during sleep compared to those in the placebo group.

Bottomline

L-theanine has emerged as a potential aid in ADHD management, demonstrating benefits in enhancing cognitive functions, attention, and sleep quality. Research highlights its potential when combined with caffeine, showing improved cognitive performance and mood, with effects noticeable within an hour of ingestion. Optimal dosages of up to 400 mg daily have been well-tolerated in children, suggesting a safe and beneficial role in ADHD therapy. While the existing studies provide a positive outlook, further research is necessary to fully validate its effectiveness. Individuals considering L-theanine for ADHD should consult with healthcare providers to tailor the supplement to their specific needs, ensuring an effective and personalized approach to managing ADHD symptoms.

What Is The Optimal Dosage of L-theanine For ADHD?

According to research, up to 400 mg of L-theanine daily was well-tolerated in children aged 8 to 12.

Discussing with one’s healthcare provider before starting any supplement is essential.

Does Combining L-theanine With Caffeine Help?

Most studies suggest combining L-theanine and caffeine is more effective than using just either.

How Long Does It Take For L-theanine To Work?

The calming effects of L-theanine could kick in as early as 40-60 minutes post ingestion.

Studies suggest taking the supplement for at least four weeks to experience its effects on stress, cognition, focus, and memory span.

When To Take L-theanine For ADHD?

The best time to take L-theanine depends on what it is prescribed for. It takes about 30-40 minutes to take effect. If it is for sleep, it is best to take it around an hour before bedtime.

Generally, however, L-theanine is regarded as safe to be taken at any time of the day.

Your medical practitioner should be able to offer the best advice on this.

What Are The Negative Side Effects Of Using L-theanine For ADHD?

It is essential to know that the Food and Drug Administration (FDA) has not approved the use of supplements like L-theanine for treating ADHD. So, doctors advise against substituting traditional ADHD treatment solutions for supplements.
It isn’t apparent if L-theanine may be safe in large amounts and when used for longer periods.
Possible side effects of L-theanine include mild headaches and daytime sleepiness.
L-theanine may interact with blood pressure medications and sedatives and must not be mixed.

Who Should Not Consume L-theanine?

All children who were a part of L-theanine and ADHD studies were eight years or older. The effect of the supplement on younger children is unknown.

It isn’t clear if L-theanine is safe for pregnant and breastfeeding women.

Other Management Options For ADHD

There is no cure for ADHD currently, but management options are available. The following are some of the management options for the condition.

Stimulant Medications - stimulant medications improve the secretion of neurotransmitters like dopamine and norepinephrine in the brain. These can help improve memory and focus.
Cognitive Behavioral Therapy (CBT) - CBT can help change how a person thinks and responds, helping work on impulsivity and inattention issues.

Summary

In recent times, L-theanine, an amino acid found in tea and certain types of mushrooms, has become popular as a supplement to treat the signs of Attention-deficit/hyperactivity disorder (ADHD).
ADHD is a neurodevelopmental disorder diagnosed in childhood. ADHD can lead to problems in focusing, staying attentive, resisting temptations, and following instructions.
Studies report that L-theanine may increase the levels of glutamate, GABA, and dopamine in the brain, all of which help combat the signs of ADHD.
It is important to note that most studies that discuss the benefits of L-theanine are small scale ones. Larger clinical trials may help offer more conclusive results.
Stimulant medications and Cognitive Behavioral Therapy remain the first-line treatment options for ADHD. Doctors don’t recommend substituting these treatment options for L-theanine supplements.