How Much L-Theanine For ADHD?

ADHD, or Attention-Deficit/Hyperactivity Disorder, is a mental health condition affecting millions worldwide. It is treated using various methods, with L-Theanine showing certain promising potentials. In this article, we will explore the role of L-Theanine in improving ADHD symptoms and determine the proper dosage of L-Theanine for ADHD.

What is ADHD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by persistent symptoms of inattention and/or hyperactivity-impulsivity. It affects neurological functioning, mental health, development, and overall life quality.

ADHD symptoms can start during childhood and may impact daily life, including social relationships, academic performance, or work productivity. ADHD is common among children and adolescents, though many adults also experience the condition [1].

About L-Theanine

L-Theanine is a unique compound commonly found in tea leaves, particularly in green tea and certain types of mushrooms. This herb is known for its calming effects without inducing drowsiness or fatigue. Additionally, L-theanine is recognized for enhancing neurotransmitter production, which contributes to better mental health.

Benefits of L-Theanine

L-Theanine has several key effects, including:

• Reducing Stress: Like other herbs, L-Theanine regulates cortisol—a hormone directly linked to stress—thereby alleviating stress symptoms and reducing mental fatigue [2].
• Improving Focus: L-Theanine enhances alpha brain wave activity by boosting dopamine and serotonin production, increasing concentration and alertness [3].
• Regulating Blood Pressure: Some studies suggest L-Theanine may help control elevated blood pressure levels [4].

Side Effects of L-Theanine

In general, L-theanine rarely causes direct or severe side effects for users. Mild effects like nausea, indigestion, bloating, or headaches are typically linked to excessive doses.

However, since L-Theanine is found in green tea, overconsumption of green tea may occasionally lead to nocturia (frequent urination at night) or insomnia [5][6]. In rare cases, trials have reported facial tics in children taking L-Theanine, though these disappeared shortly after discontinuing use [7].

Does L-Theanine Help with ADHD? What Does Science Say?

Neurological research suggests that L-Theanine, combined with certain other substances like caffeine, has demonstrated significant effects backed by scientific evidence.

A study on boys aged 8–17 with ADHD used doses of 2.5 mg/kg of L-theanine and 2.0 mg/kg of caffeine to monitor ADHD symptoms. The study concluded: "L-Theanine, caffeine, and their combination seem to improve sustained attention and overall cognitive performance in children with ADHD, possibly via decreasing mind-wandering during exertion of attention. While L-Theanine alone and caffeine alone seem to increase impulsivity, the combination appears to decrease (i.e., improve) impulsivity in children with ADHD." [8].

Another study involving 30 adults showed that L-theanine effectively reduced stress, increased focus levels, and improved task performance requiring high attention, indicating potential ADHD benefits [9].

How Much L-Theanine Should You Take for ADHD?

L-Theanine Dosage for Adult

For adults, L-Theanine doses typically range from 100–400 mg, divided into 1–2 doses daily. In trials, a minimum of 200 mg/day consistently taken over approximately four weeks showed significant changes in mood and psychological well-being [10].

The 200 mg/day dose can be adjusted based on individual needs or under medical supervision. Ensure adherence to dosage recommendations provided by the supplement manufacturers.

L-Theanine Dosage for Children

Studies on L-Theanine have administered a dose of 2.5 mg/kg body weight to children to observe ADHD symptom improvements. Boys receiving L-Theanine with caffeine showed notable enhancements in focus and attention compared to those given a placebo [11].

Thus, the minimum effective dose is 2.5 mg/kg body weight to balance safety and efficacy. However, some supplement providers offer doses of up to 50 mg for children. Adjust doses based on these benchmarks, but always consult healthcare professionals and follow manufacturers' guidelines.

How to Take L-Theanine for ADHD

Since L-Theanine originates from green tea, one natural way to incorporate it is through daily consumption of green tea.

Additionally, many products now combine L-theanine with caffeine to improve mental health. While these compounds may increase impulsivity when used separately, their combination has shown beneficial regulatory effects for ADHD management. These products often have carefully balanced doses to ensure safety and efficacy. Consulting healthcare experts for personalized advice is recommended.

Does L-Theanine Need to Be Combined With Caffeine for ADHD?

No evidence suggests that L-Theanine must be paired with caffeine to be effective. However, combining these substances may enhance ADHD benefits.

A 2008 study by Haskell et al. investigated the effects of 250 mg of L-theanine and 150 mg of caffeine, both individually and combined, on cognition and mood [12]. The findings indicated: Participants taking L-Theanine alone reported headaches and lower accuracy in math tasks.
Caffeine improves reaction times, rapid visual information processing accuracy, and mental fatigue.

Combining L-theanine and caffeine led to faster reaction times, improved memory verification accuracy, and higher alertness ratings. Additionally, participants experienced reduced headaches and fatigue.

Who Should Not Take L-Theanine?

L-Theanine is generally safe, but certain groups should exercise caution:

• Pregnant or breastfeeding women should consult experts for suitable dosages.
• Individuals with rare amino acid allergies should avoid this product.
• Sedatives or antihypertensive medications, such as diazepam (Valium), lorazepam (Ativan), or zolpidem (Ambien), may interact unsafely with L-Theanine.

Always consider potential risks or interactions before use.

Conclusion

In summary, L-Theanine holds promise for supporting ADHD management by improving focus and reducing stress. While safe and free of significant side effects, overuse might cause nocturia or insomnia. Consult health professionals to determine the optimal dosage and ensure effective use. This may help boost your focus at work or school!