Andrew Huberman on L-Theanine

“My existing toolkit for sleep... consists of magnesium threonate, apigenin, and theanine.”

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“Apigenin, magnesium threonate, and theanine is the so-called Huberman Lab sleep stack that has worked exceptionally well for me.”

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“...100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep. I take it 30 to 60 minutes throughout the day.”

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“I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.”

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“This is one reason why I supplement theanine for sleep. But if I'm feeling like I've been under a lot of stress and I'm not managing it well, I might start taking a little bit of theanine, especially in the late afternoon.”

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“I've talked about theanine as a supplement that can promote more restful sleep if taken 30 to 60 minutes before sleep.”

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“Theanine has also been shown for people that are chronically anxious or chronically stressed to significantly increase relaxation.”

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“Theanine is a compound that can also increase GABA but also increases activation of something called chloride channels. Chloride channels are another way in which neurons lower their levels of activity.”

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“The reason why a lot of energy drinks and sodas and frankly now coffee brands are including theanine is because it tends to have a mild anxiety-reducing effect and it reduces the jitters that caffeine creates.”

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“Theanine activates certain GABA pathways which are involved in turning off top-down processing and thinking, making it easier to fall asleep.”

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“Many people opt to take 100 milligrams of theanine as a way to offset some of that jitteriness associated with caffeine-containing beverages or foods.”

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“...100 to 400 milligrams of Theanine allows many people to get really drowsy and fall asleep really deeply, and they feel much more refreshed the next day without grogginess.”

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“...100 milligrams to 300 milligrams of theanine has a calming effect.”

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“I recommend taking magnesium and theanine 30 to 60 minutes before bedtime, with or without food.”

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“...100 to 200 milligrams of theanine alone or in combination can be very effective for aiding the transition to sleep.”

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“The thing about theanine and magnesium is taken together they do, for some people, they can make them so sleepy and sleep so deeply that they actually have trouble waking up in the morning.”

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“Theanine for some people can really create vivid dreams and then they wake up from those dreams and they have a hard time falling asleep.”

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“Many people who can tolerate magnesium threonate and like apigenin might find that theanine, even at the lowest dose of a hundred milligrams, gives them such vivid dreams that they actually find it disruptive or they wake up in the middle of the night.”

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“For those of you that have very intense dreams or that might sleepwalk or have night terrors, you might want to avoid theanine because it can enhance the kind of emotional and elaborate nature of dreams.”

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“Many people might find that Theanine, even at the lowest dose of 100 milligrams, gives them such vivid dreams that they actually find it disruptive or they wake up in the middle of the night.”

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