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How It Works, How Much Can You Take And When

When taking L-Theanine, it’s important to understand how it works and how much you can take. Learn more about using L-Theanine here.

By: Legacy Nutrition | March 31st, 2023
Medically reviewed by: Matt Burkdall, MS, MBA, LMFT, MedFT

Imagine you’ve just brewed a cup of your favorite green tea, and you’ve never felt more relaxed. Was it the ritual of preparing the cup, the caution with which you took your first sip or the comforting warmth that put your nerves at ease?

It’s possible it was something even subtler than that—a tiny amino acid called L-Theanine, found in the tea plant.

What is it about this little chain that leaves us feeling calm, cool, and collected? As it turns out, the popularity of this all-natural supplement is on the rise, and we’re beginning to understand how it works. Medical professionals agree that adding it to your diet can transform your mood.

We’ve created this guide to help you understand exactly what happens when you take that first sip of tea or the Happy Juice. Read on to learn the answers to the most common questions about boosting your motivation with L-Theanine.

What Is L-Theanine?

L-theanine is an amino acid, a series of molecules that combine to form proteins in the body. We need those proteins to achieve certain beneficial chemical reactions in our brains.

In the case of L-Theanine, these proteins cause the brain to produce hormones associated with improved mood. These include “feel-good hormones” such as dopamine, serotonin, and GABA. These are the same hormones our bodies release when we eat something delicious, win a prize, or go for a good run.

Simultaneously, L-theanine limits the production of hormones like cortisol, which causes an anxiety response. Doctors have found that it enhances the alpha brain waves associated with meditation and REM sleep.

Best of all, it does all that without a sedation effect, leading to stronger focus and creativity. That’s why it’s one of the active ingredients in Amare’s Happy Juice Pack.

We’ve only known about L-Theanine since 1949 when Japanese scientists discovered it in certain fungi. It’s a source of the popular umami flavor profile, making it as yummy as it is mentally beneficial! It was the substance’s culinary value that led to further study, which is how we know what it does in our brains today.

Benefits of L-Theanine

Humans go to great lengths to trigger a dopamine response in the brain. When you incorporate sources of L-Theanine, you’re tapping into a safe and all-natural source of the happiest hormone.

Here are a few of the benefits of L-Theanine:

  • Less stress
  • Lower levels of anxiety
  • Improved sleep
  • Increased focus
  • Stronger memory
  • Heightened ability to learn and retain information
  • A boost to creativity

It takes some trial and error to find the dose that yields the best results. The formulas in products from Amare’s Happy Juice Pack deliver all the above benefits without jittery sensations or a crash.

How Much L-Theanine Can You Take?

You don’t need to take much L-Theanine to begin seeing improvements in your mood and productivity level. The average adult dose ranges between 200 mg and 400 mg. When taken with caffeine, you shouldn’t take more than 100mg at a time.

According to the FDA, your maximum daily dose should not exceed 1200mg.

When to Take L-Theanine

L-Theanine supplements, such as those found in products in the Happy Juice Pack from Amare, can become a daily component of your wellness routine. Since it doesn’t act as a sedative, you can take it any time of day, including first thing in the morning. It’s best if you’re taking L-Theanine to improve focus and motivation or bolster learning.

With that said, many people love taking L-Theanine before crawling into bed due to its relaxing, stress-reduction qualities. While it won’t make you fall asleep, it can help you shift into a calmer state of mind and “turn off” your brain.

Tea might not be the best way to ingest L-Theanine before bed. It’s only found in black and green teas, which frequently contain enough caffeine to keep you up. Instead, consider caffeine-free alternatives, such as supplement products from Amare.

Can You Take L-Theanine Long Term?

Doctors believe individuals can safely take L-Theanine long-term without side effects, assuming they adhere to the dosage guidelines. A recent study found that, when taken for an 8-week period, L-Theanine reduces many of the most severe symptoms of mood disorders like depression.

If you’re already taking medication for a mood disorder, speak to your physician before taking L-Theanine to ensure it works with your current prescriptions.

How Long Does it Take L-Theanine to Work?

One of our favorite parts about L-Theanine is just how quickly it gets to work! It’s considered a fast-acting amino acid, and most individuals feel the effects within 30 minutes of ingestion. It can take some people up to an hour to experience the benefits, but we think it’s always worth the wait.

The effects of L-Theanine can last up to eight hours, making it the perfect accompaniment to a 9-5 workday, a full schedule of classes, or a complete night of sleep. You can safely take L-Theanine twice a day as long as you don’t exceed the daily recommended dose.

Give Your Brain a Boost With the Happy Juice Pack from Amare

L-Theanine is a naturally occurring amino acid that encourages the brain to produce the feel-good chemicals that leave you focused and refreshed. It can offer the boost you need to survive and thrive during a long workday or help you relax and sleep through the night. However you use it, you’re going to love the way you feel.

Our favorite way to take L-Theanine is as part of Amare’s Happy Juice Pack, available from Legacy Nutrition. It contains three of Amare’s most popular products, which work together to help you tackle your day. Learn more about this brain-boosting product in the Legacy Nutrition online store.

* These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  • Improves brain health & overall well-being
  • Reduces stress and anxiety
  • Boosts mood and energy levels
  • Improves focus and concentration
  • Helps you feel more balanced and calm
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Matt Barkdull


Matthew Barkdull, MS, MBA, LMFT, MedFT, is a licensed mental health professional, a certified medical family therapist, a certified health and wellness coach, and a licensed financial professional.

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