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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 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]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“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]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“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]
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“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]
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“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]
Experimental — accuracy not yet measured
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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).”
From Effects of L-theanine on cognition, mood and sleep: evidence from human trials (2026) · cites this paper as [32]
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“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]
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“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]
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“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]
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“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]
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“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]
In the citing paper
“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]
In the citing paper
“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]
In the citing paper
“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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Metadata
- 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
- Life Sciences › Agricultural and Biological Sciences › Food Science › 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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