L-theanine - use in children for sleep, focus and anxiety
L-theanine, an amino acid found in green tea is known for promoting relaxation without sedation. We are often looking for safe, effective and evidence-based options to support our kids with focus, sleep quality, and emotional health, and evidence shows this nutrient may be worth adding to the mix.
With a molecular structure similar to glutamate, a neurotransmitter involved in brain function, theanine is known for its ability to cross the blood-brain barrier and exert various neurophysiological effects. It is believed to promote relaxation without causing drowsiness, which has led to its widespread use as a supplement aimed at reducing stress and anxiety. Research suggests that theanine increases the production of alpha waves in the brain, associated with a state of relaxed alertness, and may enhance cognitive function and attention, particularly when combined with caffeine.
Here’s what the evidence says:
Sleep support in ADHD: 400 mg/day improved sleep efficiency in children aged 8–12 with ADHD, with no significant adverse effects.
Attention & calm: L-theanine (alone or with caffeine) improved sustained attention and inhibitory control in children with ADHD.
Anxiety & tics: A pilot study combining L-theanine with vitamin B6 showed reduced tic severity and anxiety in children with Tourette’s.
Functions of theanine
Theanine is probably known best for its stress relieving properties. In addition to this, it is also:
antioxidant
anti-inflammatory
neuroprotective
anti-cancer
immune boosting
metabolism regulating properties.
It’s also been shown to protect the heart, liver, kidneys from oxidative stress, and support gut health by decreasing intestinal pressure, reducing inflammation, and providing antioxidant activity. Pretty impressive list huh :-)
Doses
There isn’t an established RDA for theanine since it isn’t required for our survival. Before adding doses in supplement form, be sure to consult with a qualified healthcare professional to ensure no contraindications with other things you may be taking or any health conditions you may have.