L-Theanine and tryptophan are amino acids that impact the nervous system through different mechanisms and can enhance each other’s effects when taken together. The efficacy of these two ingredients has been validated through research.
· L-Theanine
1. Sleep Improvement
L-Theanine enhances sleep quality and reduces the time it takes to fall asleep. It can be particularly beneficial for individuals experiencing sleep disturbances due to anxiety or stress.
*Lyon, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): A randomized, double-blind, placebo-controlled clinical trial. Alternative Medicine Review, 16(4), 348-354.
2. Stress and Anxiety Reduction
L-Theanine increases alpha brain waves, promoting relaxation and reducing stress. A 2008 study found that participants who took L-Theanine experienced lower cortisol levels in response to psychological stress.
*Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(1), 167-168.
3. Cognitive Function and Focus Enhancement
The combination of L-Theanine and caffeine has been shown to improve cognitive function, particularly attention and working memory, while also reducing fatigue. The synergy between caffeine's stimulatory effect and L-Theanine's calming effect provides balanced mental alertness.
*Giesbrecht, T., Rycroft, J. A., Rowson, M. J., & De Bruin, E. A. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience, 13(6), 283-290.
· Tryptophan
1. Improving Sleep Quality
Tryptophan supplementation improves sleep quality and helps those who have difficulty falling asleep. This effect is due to its conversion into melatonin, a hormone that regulates the sleep-wake cycle.
*Hartmann, E. (1982). Effects of L-tryptophan on sleepiness and on sleep. Journal of Psychiatric Research, 17(2), 107-113.
2. Depression and Mood Regulation
Tryptophan deficiency can worsen depressive symptoms, and supplementation has been shown to improve mood in patients with depression. Research indicates that tryptophan supplementation can effectively reduce anxiety and depressive feelings.
*Silber, B. Y., & Schmitt, J. A. (2010). Effects of tryptophan loading on human cognition, mood, and sleep. Neuroscience & Biobehavioral Reviews, 34(3), 387-407.
3. Serotonin and Melatonin Synthesis
As a precursor to serotonin and melatonin, tryptophan plays a crucial role in mood stabilization and sleep regulation. Serotonin is known as the "happiness hormone," while melatonin governs the sleep-wake cycle.
*Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty, D. M. (2009). L-tryptophan: Basic metabolic functions, behavioral research and therapeutic indications. International Journal of Tryptophan Research, 2, 45-60.
· Combined Effects
When taken together, L-Theanine and tryptophan can complement each other’s benefits.
L-Theanine promotes relaxation and reduces stress, while tryptophan supports serotonin and melatonin production, contributing to mood stabilization and sleep enhancement. This synergy can lead to improved overall well-being and better sleep quality.
Because the effects of these ingredients can vary depending on individual health conditions and dosage, it is recommended to consult a doctor before use, especially for those with chronic illnesses, pregnant or breastfeeding women, and individuals taking medications that affect the nervous system.
Your Health Supporter: L-Theanine & Tryptophan
