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L-Theanine 101: Calm Clarity
Meet l-theanine: what it is, how research links it to alpha waves and relaxation pathways, and why Alice uses it in Zen-X for calm clarity.
L-Theanine 101
We’re all looking for a sense of calm in this increasingly busy and distracting world. With work deadlines, unfinished tasks, constant notifications, and an endless stream of news, it’s no wonder we’re left feeling overwhelmed. Without a method to manage this stress, we bear down, push through, and all the while our cortisol levels continue to rise. This can significantly impact our daily function, overstimulating our emotional responses1 and even affecting memory formation2, manifesting as racing thoughts, difficulty concentrating, and anxiety.
If you want to turn this mental noise into mental clarity, look no further than l-theanine. This amino acid has been associated with many potential health benefits, including managing anxiety and stress3, reducing insomnia4, and even improving immune system function5.
What is L-Theanine?
Primarily found in tea, l-theanine promotes calmness without the typical associated drowsiness. In fact, monks traditionally6 drank tea during meditation to find a sense of calm, but remain mentally alert enough to meditate for hours on end. This sustained, attentive, but serene meditation was largely due to the l-theanine present in tea.
Beyond the chemical effects, the act of brewing and sipping tea engaged the senses to create a ritual of intention, presence, and mindfulness. Each step was performed slowly and attentively: boiling the water, measuring the tea, pouring, and sipping. Because of these effects, tea was a longstanding integral part of traditional meditation in Chinese and Japanese cultures.
But now, we can simply reap these benefits straight from the source, by supplementing with l-theanine.
How L-Theanine Calms the Brain
L-theanine is particularly special because of its ability to regulate electrical activity and neurotransmitters in the brain. Most notably, l-theanine has been shown to increase7 a certain type of brainwave: alpha waves. Alpha waves have a steady oscillation, moving at a moderate, smooth speed. They support relaxation and calm alertness, not quite at the level of light sleep, but not at complex processing either.
Imagine your brain as a busy office. Delta brain waves are similar to an office with the lights off, everyone sleeping, and no one taking action. On the other end of the spectrum, gamma brain waves are similar to a loud conference call with many voices speaking over each other in a fast-paced and intense manner. Alpha brain waves, rather, are similar to soft instrumental music playing in the background while everyone works quietly. L-theanine helps promote the calming environment so that the office space is peaceful and productive.
L-theanine also boosts important neurotransmitters like GABA8, dopamine9, and serotonin10; each involved in a different neurochemical process. By regulating all three neurotransmitters simultaneously, l-theanine creates a balanced environment: less anxiety from the increased GABA, improved productivity from the increased dopamine, and better emotional regulation from the increased serotonin.
The Science Behind L-Theanine
While l-theanine is naturally occurring in tea, and tea has been traditionally consumed for many years, research regarding the supplementation of this amino acid alone is still in its early stages. However, here’s what we do know…
One study from 20193 evaluated the effects of l-theanine supplementation on anxiety levels in those with mental health disorders, like generalized anxiety disorder and ADHD. Findings suggest that daily intake of l-theanine was associated with decreased anxiety and lowered stress in these individuals. This research even indicates these beneficial effects occurred within just hours of consumption, highlighting the quick-acting nature of this amino acid. Similarly, another research study11 in 2019 investigated the effects of l-theanine supplementation on blood pressure management. Results show that l-theanine was particularly beneficial for participants who experienced high blood pressure in response to stressful situations.
In 202512, researchers set out to discover the ability of l-theanine to contribute to a feeling of alertness. They found that those who drank tea with naturally occurring l-theanine present, experienced a heightened feeling of alertness, though researchers noted this could also have been a result of the caffeine or catechins present in the tea.
Does L-Theanine Make You Sleepy or Relaxed?
While most stress relief aids work by means of sedation, l-theanine has a particularly non-drowsy effect7. Instead of feeling sleepy, you’ll feel relaxed but present. Calm, but focused. This is largely due to l-theanine’s ability to increase alpha brain waves. By flooding your brain with these alpha waves, you’re left feeling a calm alertness similar to a meditative state. You’ll notice a peaceful focus, gentle relaxation, and an overall “chill”.
While not directly making you sleepy, l-theanine can indirectly improve sleep by calming your mind and getting you into a relaxed state, especially if taken before bedtime.
L-Theanine in Zen-X
Zen-X was created as a way to say goodbye to fight or flight. By regulating your cortisol levels and releasing the physical tension in your body, it's designed to target your parasympathetic nervous system.
Within Zen-X, l-theanine works alongside tremella, reishi, kanna, rhodiola, saffron, and magnesium to support cortisol balance and promote a sense of calm clarity.
When paired with reishi’s ability to balance the nervous system and magnesium’s ability to relax the muscles and ease the mind, Zen-X helps tackle your stress levels leading to a calm, boosted mood.
Upon consumption, you will feel a gentle wave of serenity and an ability to lock into the present, giving you the power to go about your day in calm productivity. While immediate benefits are noticed, sustained effects compound through daily use. When you use it daily for three months, you’ll relax both brain and body, letting go of the physical tension in your muscles, and helping your cortisol levels stabilize over time.
Best Time to Take L-Theanine
Zen-X can be used in the morning when cortisol is at its highest, or anytime in the day when you are feeling overwhelmed. Don’t have time to meditate? Have a big meeting? Overwhelmed by your to-do list? All of these scenarios are perfect opportunities to take Zen-X.
Because l-theanine doesn’t promote drowsiness, rather it creates a calm state of alertness, you can take it at any point in the day. However, if you want to achieve even deeper sleep, stack it with our sleep chocolate, nightcap, for your most blissful rest ever.
Disclaimer: This blog contains promotional content about our products. The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. This content is not a substitute for medical advice. Always consult your healthcare provider before making changes to your wellness routine, especially if you are pregnant, nursing, taking medication, or have a medical condition.
References:
- Wirth, M. M., Scherer, S. M., Hoks, R. M., & Abercrombie, H. C. (2011). The effect of cortisol on emotional responses depends on order of cortisol and placebo administration in a within-subject design. Psychoneuroendocrinology, 36(7), 945–954. https://doi.org/10.1016/j.psyneuen.2010.11.010
- Jiang, A., Tran, T. T., Madison, F. N., & Bakker, A. (2019). Acute stress-induced cortisol elevation during memory consolidation enhances pattern separation. Learning & memory (Cold Spring Harbor, N.Y.), 26(4), 121–127. https://doi.org/10.1101/lm.048546.118
- Moshfeghinia, R., Sanaei, E., Mostafavi, S., Assadian, K., Sanaei, A., & Ayano, G. (2024). The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review. BMC psychiatry, 24(1), 886. https://doi.org/10.1186/s12888-024-06285-y
- Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., Beker, M. C., Orhan, C., Tuzcu, M., Sahin, N., Mamedova, H., Sylla, S., Komorowski, J., Ojalvo, S. P., Sahin, K., & Kilic, E. (2022). A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Frontiers in nutrition, 9, 874254. https://doi.org/10.3389/fnut.2022.874254
- Williams, J., Kellett, J., Roach, P. D., McKune, A., Mellor, D., Thomas, J., & Naumovski, N. (2016). l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. Beverages, 2(2), 13. https://doi.org/10.3390/beverages2020013
- Organization, J. N. T. (2022, April 14). Japanese tea ceremony: Guide: Travel Japan - japan national tourism organization (official site). Travel Japan. https://www.japan.travel/en/guide/tea-ceremony/
- Juneja, L. (1999). L-theanine—a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Technology, 10(6–7), 199–204. https://doi.org/10.1016/s0924-2244(99)00044-8
- Wang, L., Brennan, M., Li, S., Zhao, H., Lange, K. W., & Brennan, C. (2022). How does the tea l-theanine buffer stress and anxiety. Food Science and Human Wellness, 11(3), 467–475. https://doi.org/10.1016/j.fshw.2021.12.004
- Hussain, H. K., Rasheed, N., Rehman, Z., Hanif, S., Ashraf, W., Anjum, S. M. M., Mushtaq, R. M. Z., Akhtar, N., Alqahtani, F., & Imran, I. (2025). Nutritional co-therapy with vitamin D and L-theanine reduces unpredictable mild chronic stress (UCMS) in aged mice by restoring alpha-oscillations, dopamine levels and behavioral improvement. Experimental gerontology, 210, 112881. https://doi.org/10.1016/j.exger.2025.112881
- Kimura, R., & Murata, T. (1986). Effect of theanine on norepinephrine and serotonin levels in rat brain. Chemical & pharmaceutical bulletin, 34(7), 3053–3057. https://doi.org/10.1248/cpb.34.3053
- Lopes Sakamoto, F., Metzker Pereira Ribeiro, R., Amador Bueno, A., & Oliveira Santos, H. (2019). Psychotropic effects of L-Theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research, 147, 104395. https://doi.org/10.1016/j.phrs.2019.104395
- Dashwood, R., & Visioli, F. (2025). L-theanine: From Tea Leaf to trending supplement – does the science match the hype for Brain Health and relaxation? Nutrition Research, 134, 39–48. https://doi.org/10.1016/j.nutres.2024.12.008
By Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness, a private nutrition practice and consulting firm. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.
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Zen-X
to combat daily stress.
mushrooms
CHOCOLATE
per serving
1g of sugar
BASED
Zen-X
Select Quantity:
Choose Your Price:
*$10 surcharge on all orders to FL, TX, AZ, HI. $9.99 shipping on one-time orders.
final shipping cost shown at checkout.
Zen-X contains fairly traded organic dark chocolate, Reishi and Tremella from 100% fruiting body mushrooms, kanna, l-theanine, magnesium glycinate, rhodiola, and saffron.
Vegan, gluten-free, dairy-free, and OU-D kosher certified.
Other ingredients: organic semi-sweet 72% dark chocolate (organic unsweetened chocolate, organic cane sugar, organic cocoa butter), coconut oil, cocoa butter
Allergens: Coconut
Processed on shared equipment and may contain peanuts, tree nuts, milk, eggs, or soy.
Zen-X is a chocolate made to support calm clarity and inner balance through cortisol regulation. It's crafted with a calming ingredient blend of Reishi and Tremella mushrooms, l-theanine, kanna, rhodiola, saffron, and magnesium glycinate so that you can ease daily stressors without drowsiness. Together, these ingredients create a state of ease and focus that works seamlessly with both daytime productivity and nighttime wind-down.
Zen-X is formulated to activate your parasympathetic nervous system by targeting your cortisol levels, down-regulating your stress response, and releasing physical tension in the body. With naturally relaxing ingredients (but no drowsy effects), each bite is designed to lower stress, relax brains and body, and promote a cool, calm, and collected state of mind.
What to expect:
- In 30 minutes, feel a calmer mood and tension relief
- In 30 days, notice stress relief, mental clarity, and better mood
- After 3 months, enjoy cortisol regulation, high stress resilience, and nervous system balance
Enjoy 1-2 squares any time you need to recenter or calm your nerves. With daily use, Zen-X will continue to help stabilize your cortisol levels, ease physical tension, and improve your mood over time.
We exclusively use organic, fruiting body Reishi and Tremella mushrooms that are hand-harvested when their medicinal compounds are at peak concentration. Our mushrooms are dried in the sun to soak up Vitamin D before undergoing a pure, starch-free extraction process.
All ingredients are third-party lab tested for safety and stability, and mushrooms are third-party lab tested for potency.
mushrooms
CHOCOLATE
per serving
1g of sugar
BASED
Nightcap
Nightcap
Select Quantity:
Choose Your Price:
*$10 surcharge on all orders to FL, TX, AZ, HI. $9.99 shipping on one-time orders.
final shipping cost shown at checkout.
Nightcap contains fairly traded organic dark chocolate, organic Reishi from 100% fruiting body mushrooms, chamomile, L-theanine, magnesium malate, and zinc citrate.
Vegan, gluten-free, dairy-free, and OU-D kosher certified.
Other ingredients: organic semi-sweet 72% dark chocolate (organic unsweetened chocolate, organic cane sugar, organic cocoa butter), coconut oil, cocoa butter
Allergens: Coconut, Soy
Processed on shared equipment and may contain peanuts, tree nuts, milk, eggs, or soy.
Nightcap is formulated with Reishi mushrooms to regulate sleep cycles and support stress levels, while also delivering an immediate feeling of nighttime relaxation from magnesium malate, l-theanine, zinc, and chamomile.
The real magic is in the long term benefits of the Reishi mushroom which, when taken regularly for about 3 weeks, can help manage stress levels and improve overall sleep cycles by down-regulating the nervous system.
Zinc and magnesium have been shown to increase the body’s levels of naturally circulating melatonin to regulate your circadian rhythm from within. Zinc has also been shown to quiet the mind after periods of mental stress.
Chamomile has long been used in calming nighttime rituals, while reishi's adaptogenic roots are linked to relaxation and overall balance. Together, they help set the stage for restful nights and refreshed mornings.
Magnesium is often associated with helping the body relax and ease into rest, while l-theanine is connected to a calm, balanced state by influencing mood-supportive neurotransmitters.
What to expect:
- In 30 minutes, fall asleep easier and sleep better
- In 30 days, notice restful sleep, sleep through the night, and experience a faster sleep onset
- After 3 months, enjoy healthy sleep cycles, increased sleep quality, and wake up rested
One square suits most.
Eat 1-2 squares of Nightcap an hour before bedtime to support sleep and relaxation. With nightly use, Nightcap will help to foster healthy sleep patterns and deeper sleep.
We exclusively use organic, fruiting body Reishi mushrooms that are hand-harvested when their medicinal compounds are at peak concentration. Our mushrooms are dried in the sun to soak up Vitamin D before undergoing a pure, starch-free extraction process.
All ingredients are third-party lab tested for safety and stability, and mushrooms are third-party lab tested for potency.