When it comes to food and happiness, there are some foods that help provide momentary happiness (like a thick slice of chocolate cake or a plate of hot cheesy fries), and then there are foods that are packed with nutrients linked to supporting longer-lasting happiness. According to the psychiatrist Dr Daniel Amen, who has written more than 40 books, including Change your brain, change your life ($13), one of those nutrients is l-theanine.
“L-theanine is an amino acid that has been associated with many beneficial psychotropic effects, most notably reducing anxiety and stress,” says Dr. Amen. How exactly does it work, and how can you make sure you’re consuming enough to make a noticeable difference in your mood? Let’s get into it.
The connection between l-theanine and happiness
As Dr. Amen explained, l-theanine is an amino acid, meaning it is made up of molecules that combine to form proteins. They are so important that they are often called “the building blocks of life.”
“A growing body of research suggests that l-theanine helps promote a healthy mood,” says Dr. Amen. “For example, a 2017 study published in the journal neuropsychiatric record in people with major depressive disorder found that l-theanine improves symptoms of depression, among other benefits.”
How exactly does it do this? Dr. Amen explains that animal research L-Theanine has been shown to increase levels of feel-good neurotransmitters such as serotonin and dopamine. Increased serotonin and dopamine levels lead to increased mood.
At the same time that this is happening, Dr. Amen says that l-theanine also helps reduce feelings of stress and anxiety. “L-theanine enhances gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate brain excitability and calms excess activity in the brain,” says Dr. Amen. This, he says, leads to feeling calm. “Furthermore, the findings in the journal nutrients show that the anti-stress properties of l-theanine may lie in buffering the stress hormone cortisol. Another randomized controlled trial showed that taking l-theanine significantly reduced the body’s stress response system,” he says.
There’s one more way l-theanine and happiness are connected: It can help you sleep. “By reducing stress and anxiety that can keep you tossing and turning all night, l-theanine promotes better sleep,” says Dr. Amen. “A study published in Journal of Child and Adolescent Psychopharmacology found that l-theanine improved sleep efficiency in children and adolescents with ADHD.
Sleeping better, feeling calmer, and helping to increase serotonin and dopamine are all ways l-theanine helps improve mood. Now comes the next big question, where can you find it?
How to get enough l-theanine to improve your mood
The best source of l-theanine is found in tea, also known as one of the most consumed beverages in the world. Dr. Amen says that while green tea is known to be a great source of l-theanine, black tea and white tea also contain it.
What is the difference between the health benefits of green tea and matcha? Watch the video below to find out.
In terms of how much l-theanine you need to really affect your mood, scientific studies point to 200 to 400 milligrams a day being the recommended amount. A typical cup of green tea only has about six milligrams of l-theanine, so if you really want to get the maximum amount, you may want to consider an l-theanine supplement. But rest assured, even if you’re just integrating tea into your daily routine, you’re still establishing a habit linked to supporting a mood boost; Many scientific studies show that this habit has been linked to happiness.
Sure, a cup of tea isn’t going to solve everything, and there are many other factors that contribute to happiness besides l-theanine. But it is such an easy habit to integrate into your life, why? no Give it a shot? Relaxing vibes are just a few sips away.
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