The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: A Systematic Review
Open accessAbstract
The green tea amino acid, L-theanine (L-THE) is associated with several health benefits, including improvements in mood, cognition and a reduction of stress and anxiety-like symptoms. This systematic review evaluated the effect of pure L-THE intake, in the form of orally administered nutritional supplements, on stress responses and anxiety levels in human randomised controlled trials. Following the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) checklist, 9 peer-reviewed journal articles were identified where L-THE as a supplement was compared to a control. Our findings suggest that supplementation of 200-400 mg/day of L-THE may assist in the reduction of stress and anxiety in people exposed to stressful conditions. Despite this finding, longer-term and larger cohort clinical studies, including those where L-THE is incorporated into the diet regularly, are needed to clinically justify the use of L-THE as a therapeutic agent to reduce stress and anxiety in people exposed to stressful conditions.
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In a 2019 systematic review by Williams et al., pure l-theanine at a daily dose of 200-400 mg reduced stress and anxiety in people under acute stress.
“In a systematic review published in 2019 by Williams et al., l-theanine in its pure form at a daily dose of 200–400 mg reduced stress and anxiety in people under acute stress [4].”
From Promising, but Not Completely Conclusive—The Effect of l-Theanine on Cognitive Performance Based on the Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Clinical Trials (2025) · cites this paper as [4]
The Conclusion says that pure L-theanine at 200–400 mg/day may help reduce stress and anxiety in people undergoing acute stressful situations. The citing sentence presents that tentative finding as an established reduction, overstating the review's conclusion. (LLM, conf=0.88)
Experimental — accuracy not yet measuredl-theanine has several beneficial effects, including improvement of mood and cognition and reductions in stress and anxiety-like symptoms.
“l-theanine has several beneficial effects, including the improvement of mood and cognition and reductions in stress and anxiety-like symptoms [4].”
From Promising, but Not Completely Conclusive—The Effect of l-Theanine on Cognitive Performance Based on the Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Clinical Trials (2025) · cites this paper as [4]
The Introduction describes improvements in mood and cognition as potential benefits of L-theanine. The Conclusion says it may reduce stress and anxiety during acute stressful situations, but finds insufficient evidence for reducing stress in people with chronic conditions. The citing sentence presents these benefits without those qualifications. (LLM, conf=0.85)
Experimental — accuracy not yet measuredBased on preclinical and clinical evidence, caffeine and l-theanine are the two main constituents contributing to green tea's effect on cognition and mood.
“Based on preclinical and clinical evidence, caffeine and l-theanine are the two main constituents contributing to this effect [4].”
From Promising, but Not Completely Conclusive—The Effect of l-Theanine on Cognitive Performance Based on the Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Clinical Trials (2025) · cites this paper as [4]
The Introduction links L-theanine to improvements in mood and cognition and discusses its combination with caffeine. But the Discussion says it is difficult to identify the causative compounds in green tea because other constituents, including catechins, may contribute. The paper does not establish caffeine and L-theanine as the two main contributors. (LLM, conf=0.85)
Experimental — accuracy not yet measuredThere is insufficient evidence to recommend L-theanine as a treatment for any associated clinical symptoms.
“but there is insufficient evidence to recommend L-theanine as a treatment for any associated clinical symptoms (32, 39, 40, 44).”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
The Conclusion (page unavailable) says there is insufficient evidence that L-theanine reduces stress in people with chronic conditions, and the Discussion reports no improvement in anxiety or mood over placebo in a generalized-anxiety-disorder trial. That supports caution about clinical use, but the paper does not extend its conclusion to treatment of any associated clinical symptoms; its Discussion also reports improvement in psychotic and anxiety-related symptoms in a schizophrenia trial. (LLM, conf=0.85)
Experimental — accuracy not yet measuredThere is currently insufficient evidence for L-theanine to be recommended as a standalone or adjunctive therapeutic intervention for chronic stress or any psychiatric conditions.
“However, there is currently insufficient evidence for L-theanine to be recommended as a standalone or adjunctive therapeutic intervention for chronic stress or any psychiatric conditions.”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
The Conclusion says there is insufficient evidence that L-theanine reduces stress in people with chronic conditions. The Discussion reports no anxiety or mood benefit in a generalized-anxiety-disorder trial, but also reports benefits in a schizophrenia trial. The review does not make the broader claim that evidence is insufficient to recommend L-theanine, alone or as an adjunct, for any psychiatric condition. Page numbers are unavailable in our copy. (LLM, conf=0.84)
Experimental — accuracy not yet measured
Reviews of trials have consistently reported that the L-theanine dose range of ~100-400 mg appears to be safe and well-tolerated by participants, even over daily dosing for an extended period.
“Importantly, reviews of trials have consistently reported that this dose range appears to be safe and well-tolerated by participants, even over daily dosing for an extended period (13, 32, 39, 44, 45).”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
The Discussion (page unavailable) reports no apparent side effects at 400 mg/day for eight weeks, supporting the claim about extended daily dosing at that dose. The Treatment duration and doses section (page unavailable) describes trials at 200–400 mg/day, not 100 mg/day; the Discussion also says longer trials may be needed to establish side effects. The review therefore does not establish tolerability across the full claimed range or for longer periods. (LLM, conf=0.86)
Experimental — accuracy not yet measuredThe most comprehensive systematic review of participant-reported outcome measures and physiological stress response data included nine randomized placebo-controlled trials (n=270) and concluded that supplementation with 200-400 mg/day of L-theanine may assist in the reduction of stress and anxiety in people exposed to stressful situations.
“The most comprehensive systematic review of participant-reported outcome measures and physiological stress response data included nine randomized placebo-controlled trials (n = 270) and concluded that supplementation with 200–400 mg/day of L-theanine may assist in the reduction of stress and anxiety in people exposed to stressful situations (32).”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
Overall, trials have indicated that supplementation with 200-400 mg/day of L-theanine can help to reduce both perceived and physiological markers of stress and anxiety in largely healthy adult samples, particularly during periods of acute stress.
“Overall, trials have indicated that supplementation with 200–400 mg/day of L-theanine can help to reduce both perceived and physiological markers of stress and anxiety in largely healthy adult samples, particularly during periods of acute stress.”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
Supplementation with L-theanine has generally been reported to be well-tolerated in clinical trials.
“Supplementation with L-theanine has generally been reported to be well-tolerated in clinical trials.”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
This dosing range of L-theanine (200-400 mg/day) has been reported to be safe and well-tolerated.
“These studies have also reported this dosing range of L-theanine to be safe and well-tolerated.”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
Current evidence suggests L-theanine supports individuals with associated health complaints, such as difficulties with sleep or experiencing a stressful event.
“Consistent with its use and availability as a dietary supplement, the current evidence suggests L-theanine supports individuals with associated health complaints (e.g. difficulties with sleep, or experiencing a stressful event)”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
L-theanine competes for glutamate receptors, including NMDA, AMPA and KA.
“Another mechanism involved in the anti-stress action is that L-theanine competes for the receptors of glutamate, including NMDA, AMPA and KA [24].”
From How does the tea L-theanine buffer stress and anxiety (2022) · cites this paper as [24]
The IC50 of L-theanine for NMDA, AMPA and KA receptors is 80 to 30,000-fold less than that of glutamate.
“The IC 50 was reported 80 to 30 000-fold less than that of glutamate.”
From How does the tea L-theanine buffer stress and anxiety (2022) · cites this paper as [24]
Consumption of L-THE is associated with a sensation of relaxation and is proposed to elicit acute stress-reducing effects.
“The consumption of L-THE is associated with a sensation of relaxation, and is proposed to elicit acute stress-reducing effects [3] as well as providing the characteristic ‘umami’ flavour [6].”
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“Importantly, reviews of trials have consistently reported that this dose range appears to be safe and well-tolerated by participants, even over daily dosing for an extended period (13, 32, 39, 44, 45).”
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- Authors
- Williams, J. L., Everett, J. M., D’Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N.
- Affiliations
- University of Canberra (AU)
- Commonwealth Scientific and Industrial Research Organisation (AU)
- Australian National University (AU)
- Aston University (GB)
- Corresponding author
- Naumovski, Nenad
- ORCID
- Venue
- Plant Foods for Human Nutrition
- Published
- 2019-11-22
- Volume
- 75
- Issue
- 1
- Pages
- 12-23
- ISSN
- 0033-5134 (ISSN-L)
- 0921-9668
- 1573-9104
- OpenAlex
- W2989961068
- Cited by
- 123
- References
- 67
- Citations by year
- 2026: 18 · 2025: 27 · 2024: 27 · 2023: 15 · 2022: 16 · 2021: 12 · 2020: 8
- FWCI
- 1.34
- Type
- journal article
- Language
- en
- Open access
- Locations
- Plant Foods for Human Nutrition (publishedVersion)
- PubMed (publishedVersion)
- Aston Publications Explorer (Aston University) (acceptedVersion)
- Institutional Research Information System University of Ferrara (University of Ferrara) (submittedVersion, other-oa)
- Topics
- Health Sciences › Medicine › Pathology and Forensic Medicine › Tea Polyphenols and Effects
- Health Sciences › Medicine › Complementary and alternative medicine › Medicinal Plant Extracts Effects
- Life Sciences › Neuroscience › Biological Psychiatry › Tryptophan and brain disorders
- Keywords
- theanine, green tea, stress, anxiety, dietary supplementation, stress response, mood, cognitive function, amino acids
- MeSH terms
- Amino Acids, Anxiety, Glutamates, Humans, Tea, Randomized Controlled Trials as Topic
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