Updated on August 21, 2021
L-theanine is one of my favorite natural ingredients for living a more focused lifestyle with ADHD.
I usually get my l-theanine by drinking matcha or sencha, which are two of the greatest green teas on this planet (in my humble opinion).
But, this article lists all of the different sources of l-theanine you can use (there are quite a few).
Plus, in this article, I also break down:
- What l-theanine is
- Why l-theanine is usually beneficial for people with ADHD (the health benefits of l-theanine)
- How to make the most of l-theanine (by combining l-theanine with caffeine)
- My favorite sources of l-theanine
- Can you use l-theanine in combination with ADHD medication?
Ready, set, go…
Contents
What is l-theanine?
L-theanine is a “calming” amino acid found in tea leaves.
So, tea is the most common source of l-theanine for the vast majority of people who consume l-theanine.
To be even more specific, real green tea is the most common source of l-theanine.
If you’ve ever sipped an authentic green tea (not the low-quality stuff that Lipton makes) then you likely know how great l-theanine makes you feel…
- Calm
- Upbeat
- Focused
- Relaxed
- Attentive
L-theanine is one of my very favorite brain-boosting ingredients, because l-theanine is relatively safe, healthy, and effective.
Why l-theanine may be beneficial for people with ADHD (the health benefits of l-theanine)
Many people with ADHD like to use l-theanine, because l-theanine provides many of the (obvious) benefits that people with ADHD are looking for, such as:
- Improved focus
- Better mood
- Less stress
- Heightened creativity
- Improved sleep quality
But, one of the most relevant benefits of using l-theanine is that it can temporarily boost your attention span and reaction time, if you’re prone to anxiety.
The relevant study I’m referring to here is quite fascinating because some of the study’s participants had a “high propensity for anxiety,” and experienced the following benefits after consuming l-theanine:
- Lower heart rate
- Significantly enhanced activity of alpha waves (brain waves)
- Improved “visual attentional performance”
- Better reaction times
This same study shows that the participants who had a “minimal propensity for anxiety” did not experience such benefits.
In other words, if you’re an anxious person, there’s a decent chance you can benefit from using l-theanine.
Research shows that anxiety is often comorbid with ADHD, with comorobidity rates approaching 25% in most samples.
So, whether you have ADHD, anxiety, or both conditions – you may want to keep l-theanine around as a tool that helps you think, focus, and perform better.
How to make the most of l-theanine (by combining l-theanine with caffeine)
Most people “unlock” the full benefits of l-theanine by combining l-theanine with caffeine.
If you drink matcha tea, for example, you’ll get a nice dose of naturally-occurring l-theanine and caffeine in a single beverage.
Imagine feeling mentally stimulated, calm, and creative all at the same time.
That’s what the combination of l-theanine and caffeine feels like.
It’s worth noting the effects of l-theanine and caffeine only last for a few hours. So, you might have to drink multiple cups of matcha tea throughout the day, if you want to keep this sensation going all day long.
Alternatively, some people choose to drink a cup of coffee, and consume some l-theanine powder shortly afterwards (or swallow an l-theanine capsule).
In fact, let’s talk more about my favorite sources of l-theanine…
My favorite sources of l-theanine
Here’s a short list of my favorite sources of l-theanine.
I’ve ranked the following sources of l-theanine in terms of quality, convenience, and safety.
L-theanine source #1. Jarrow Formulas Theanine
Jarrow Formulas Theanine (Amazon) is the highest-quality source of theanine that is also convenient, safe and fun to use.
These tasty gummy supplements are made with “Suntheanine” which is a special patented variety of l-theanine.
I like these gummies because they’re extremely easy to eat on-the-go.
You can keep them with you in your bag, and chew on some l-theanine whenever you need a little boost of creativity or focus.
L-theanine source #2. Matcha tea bags
Stash Tea Bags Matcha And Yerba Mate Blend (Amazon) are a truly convenient source of l-theanine, because matcha tea provides you with caffeine and l-theanine.
The only slight challenge with drinking matcha tea is that it takes a few minutes to steep your tea bag. And, you’ll need hot water to prepare this form of l-theanine. Hopefully this isn’t too much of an issue for you. It’s just a few extra steps.
If you’re willing to spend a few minutes preparing some matcha tea, you’ll really enjoy this source of l-theanine.
When I have the time, I even make matcha green tea lattes Starbucks-style. They taste delicious. Try a plain matcha tea or matcha latte for yourself. You won’t be sorry.
Pro tip: If you prefer pure matcha tea powder, rather than the pre-bagged stuff, you might want to experiment with ceremonial grade Japanese matcha for an authentic matcha treat. I like Leopard Ceremonial Matcha Tea (Amazon) because it’s a high-grade form of matcha tea which comes from the “first harvest” season – when matcha leaves contain maximum L-theanine.
L-theanine source #3. Thorne Research Theanine
Thorne Research Theanine (Amazon) is one of the highest-quality l-theanine supplements available.
The Thorne Research company provides some of the best, pharmaceutical-grade supplements that you will find. (You can read more about Thorne’s quality control process, if you’re interested in knowing more).
So, if you’d like to have the purest form of theanine, then you should consider going with these capsules. Many professional athletes use Thorne’s supplements.
To be perfectly clear, I realize Thorne’s supplements are usually more expensive than other brands.
But, I’ve always felt like I got my money’s worth after using Thorne’s nutritional products.
L-theanine source #4. BulkSupplements Pure L-Theanine Powder
BulkSupplements Pure L-Theanine Powder is a great source of l-theanine that comes in powder form.
This type of l-theanine is useful if you’re interested in mixing some l-theanine with juice, and gulping it down like a shot.
Some people actually pour l-theanine powder directly into their morning cup of coffee.
Other people prefer to drink l-theanine before bedtime, because l-theanine can be useful for getting into a calm, relaxed state.
Overall, pure l-theanine powder is a great option for anyone who enjoys having the freedom to choose how much l-theanine they want to take.
With this powder, you can take a small 100 mg dose for a tiny bit of relaxation. Or, you might choose to take a 250 mg dose of l-theanine if you’re dealing with more severe anxiety issues.
L-theanine source #5. Sencha tea
Sencha tea is a delicious source of l-theanine from the ancient Kirishima region of Japan.
While sencha tea doesn’t contain as much theanine as matcha, I do think sencha tastes a lot better than matcha, so that’s a nice bonus.
If you’re more interested in great flavor rather than maximum l-theanine intake, sencha should be a great option for you!
Can you use l-theanine in combination with ADHD medication?
First of all, it’s worth mentioning that you should always consult with a doctor before using ADHD medication in combination with any nutritional supplements.
So, this is not medical advice. I am not a doctor.
But, in my personal experience, and the experience of thousands of other people, l-theanine is one of the “complementary ingredients” that may be safe to use in combination with ADHD medication.
If you’ve ever drank a cup of tea after taking ADHD medication, then you may have already combined l-theanine with ADHD medication.
In the United States, the FDA considers l-theanine to be Generally Recognized as Safe (GRAS). A little bit of l-theanine is honestly no big deal.
The main thing to be careful of is caffeine content. Consuming too much caffeine does not mix well with ADHD medication at all.
But, if you use just a little bit of l-theanine in combination with your Vyvanse or Adderall, this may actually help you take the “edge” off your ADHD medication.
Final thoughts
L-theanine will always be one of my favorite cognitive-boosting ingredients, because of the immediate, noticeable results that I experience every single time that I consume l-theanine.
I love the enhanced creativity, concentration, and energy that I get from l-theanine.
The only downside of l-theanine is that its effects don’t last very long. I experience the benefits of l-theanine for maybe 2 to 3 hours at most.
But, because green tea is so delicious, I don’t mind drinking a few cups of matcha or sencha throughout the day to keep my energy going all day long.
If you’re new to l-theanine, I highly-recommend taking a little bit of l-theanine with a little bit of caffeine (like in the form of matcha tea), and seeing how your brain responds to the combination.
If you’re lucky, you just might experience one of the most creative and insightful days of your life.
Thank you so much for the information that you are providing! I was just diagnosed with ADHD this summer, at age 41, and I am vigorously researching supplements that not only compliment my low dose of Adderall but also help with my ADHD related anxiety. L-Theanine definitely helps me at night, when I get headaches. I am trying to take Adderall as needed while boosting my natural levels of dopamine.
Do you happen to have a schedule of the supplements that you take? I’m going through your web page bit by bit, but I’d be interested to know what you currently do that works for you! Best wishes to you on your journey.
Hey Karen thanks so much for your kind words.
I’m really happy to hear that L-theanine helps you at night when you get headaches. I agree that l-theanine is a really nice supplement.
Yeah, I really need to write an article about my current supplement stack. I’ve been experimenting with different supplements for the past 6+ years, and I’ve narrowed down my current “stack” to:
– Caffeine (primarily via coffee)
– L-theanine (via yerba mate)
– Vitamin D (2,500 or 5,000 IUs depending on how I feel)
– Vitamin C (roughly 5,000 to 7,000 mgs split into 3 separate doses)
– Zinc picolinate (15 mg or so before exercising)
– Ashwagandha (if I wake up feeling tired)
– Magnesium citramate (every night)
– NAC (will use two or three times per week)
My supplement schedule is really random, because I will adjust it depending on how I feel. But, these are the 8 ingredients that I probably use most often.
It’s all about doing what works best for you.
Please just make sure to check with your doctor before changing up your supplements, since you’re using Adderall.
I wish you the best of luck on your journey too.
I had to quit all caffeine a while back due to the addictiveness, I kept drinking more and more coffee and it messed me up.
Does Yerba Mate do this?
I don’t find yerba mate nearly as addictive as caffeine personally, but everyone is different, so you will have to give it a try and see Trav.
Is L theanine safe for a 6 yr old
Hi Wendy. Yes, l-theanine is safe for children to use. But, you have to make sure to adjust doses appropriately.
So, please speak with your family physician to make sure that your child takes an appropriate amount of l-theanine.
Can the gummy theanine be used with children for ADHD. My 8 year old is currently using whole bacopa extract drops 20 drops 2 times a day for 2 weeks. He is also taking a (phosphatidylserine and phosphatidylcholine 161mg with DMAE 25mg) chewable supplement. The minerals in parenthesis is a combined chewable supplement by iStressedOut and he has been faithfully on it for 7 months. This worked for awhile but is now needing additional support so we started bacopa 2 weeks ago. Hoping to still see continued benefits of bacopa. He now things about his impulses however not seeing complete benefits yet.
He does not swallow pills and is not a tea drinker. What kind of additional support would adding theanine bring? I do not want to go the medication route and he is needing additional help with focus and some impulsivity. Any information or other nature means we can try on an 8 year old would be accepted.
Hi Norma. L-theanine gummies are considered safe for children. They’re commonly used to help calm children down and mentally relax/focus. You can talk to his doctor and/or give the l-theanine a try 🙂
Hi,
My 8 Yr old takes Ritalin 10mg LA every morning before school starts. He has sleep troubles often awakening around 1am restless. When is the best time for him to take the l theanine supplement?
Thanks
L-Theanine is best used in the morning Ashni, because it’s energizing.
However, it sounds like your 8 year old needs to solve his sleep issues before adding L-theanine into the mix!
Sleep is always the priority 🙂
Maybe try weening him of Ritalin, and giving him a small dose of L-theanine. The draw backs of those medications is trouble sleeping. Trouble sleeping leads to not being able to focus… Not to mention, ADHD medication for kids who are still growing affects their growth plates, inhibiting… growth.
Hi Stefan and friends. Great work with the website, some really good information here.
I thought I’d add something about Yerba Mate…
When I was younger, I spent some time in Uruguay, where I picked up the habit of drinking Mate (in Uruguay, Argentina and southern Brazil where it’s a traditional drink for the gauchos as well as everybody else, they just call it Mate. Yerba means herb in spanish).
In those places, if you go to a concert, a party, a sports event, or just sitting around the house, it’s ultra common to see people with a thermos full of hot water under one arm, and a gourd about the size of a softball with a metal straw sticking out of it.
The gourds are often cased in leather, wood, plastic or metal, with decorative designs. Gauchos and horses are a popular motif.
The end of the straw (bombilla) has a hollow spoon shape, with perforations in it. This acts like a filter, so you don’t suck up little bits of mate leaf.
The gourd is filled with dry mate, to just below the brim, and hot water from the thermos is poured straight in, until the mate leaves are completely saturated.
Then, you just drink through the straw.
The first hit is pretty strong, and it’s a bit of an acquired taste.
But then, once the liquid is gone, and all you have is a gourd full of damp leaves, you just refill with hot water from the thermos and go again.
One load of mate leaves in a gourd can last all night, and you’ll need to keep refilling your thermos to top up the gourd until the leaves become so weak that you need to scrape them out and refill with mate leaves if you want to go again.
From what I recall, it’s only in southern Brazil where they add some sugar to the mix, and use a weaker mate (I could be wrong here, it was a while ago).
In the south of South America, particularly in winter, you will see people everywhere with their mate setups, taking in all the benefits of the mate leaf that people have known about for generations in those parts.
Everywhere you go, there’s somewhere to refill your thermos with hot water for a coin close by.
I haven’t drunk mate in decades, but I’m going to look for some after reading your article.
Drunk this way, it’s great stuff. Just stick the thermos under your arm, sip away, and go all day or night.
Can’t say how mate of this strength would go with ADHD medication… I’ll give it a try once I get:
A) A prescription for medication.
B) Some mate, a bombilla and a gourd. Still got the thermos floating around somehwere.
Cheers!
What an amazing post. Thank you so much for writing it up. I have actually tried yerba mate this way (the traditional way), and it’s delicious. Thanks again for taking the time to write this out. I think this is one of the coolest comments on my website hah!
Hi, my children have ADHD and I probably do as well. My supplement stack is somewhat like yours but one thing that has stuck is L-theanine. I too have found yerbe matte to help me very well! Anything green tea really. And a little goes a long way for me.
For those that have been asking about Theanine for their children. I use a Mega Foods brand B complex for kids which has 50mg of Theanine in it for the kids. My 14 yr old takes 100 mg of Theanine in the morning before breakfast.
Hope this helps someone. Great website!
Hey Kristy. Thanks for your comment and super glad to hear l-theanine is working for your family!
what supplements would be good for a kid of 5 year age ?
My son is on the border line .
I am planning to reduce the symptoms by including omega 3 , L theanine ( yet to include) , vitamins and by eliminating junk and artificial food and including physical activity.
Hi Pratz thanks for your comment, I actually think you nailed it here. Omega 3s, l-theanine, a basic multivitamin, and proper diet is an excellent start. You’re on a great path here.
Are matcha capsules a good option? After all, they contain both L-Theanine and caffeine?
Yes they are an option if you are in a hurry/pinch. The only thing is if you are trying to measure your performance after taking, it is harder to attribute what made a difference (LT or caffeine).