L-Theanine
L-theanine increases alpha brain-wave activity, promoting relaxed alertness. It is commonly paired with caffeine to smooth jitteriness and sustain focus.
Benefits
Available Forms
Free-form L-theanine
high absorptionPure amino acid from tea.
Common Uses
Best Timing
Morning with caffeine, or evening to wind down.
Things to Consider
- ⚠ Very well tolerated
- ⚠ Pleasant synergy with caffeine
- ⚠ Minimal known interactions
Related Ingredients
Melatonin
Melatonin reduces sleep onset latency, particularly for circadian misalignment. Lower doses (0.3–1 mg) are often as effective as higher doses with fewer morning grogginess reports.
Ashwagandha
Standardized ashwagandha extracts show modest reductions in perceived stress and cortisol in several controlled trials. Effects are typically seen over 4–8 weeks.
Magnesium Glycinate
Magnesium is a cofactor in 300+ enzymatic reactions. The glycinate form is well-absorbed and less likely to cause loose stools than oxide, making it preferred for sleep and relaxation use cases.