How L-Theanine & Caffeine Have Helped Buddhist Monks & Neurohackers Alike

In the coffee vs. matcha debate, I'm team matcha all the way. Ever since matcha lattes have become my morning drink of choice, I've noticed improvements in my mood, ability to focus, and overall mental well-being. 

A famous phytonutrient found in coffee and tea, caffeine doesn’t need much of an introduction. Lauded by entrepreneurs, tired parents, and college students alike, this energizing compound helps wake folks up in the morning, fuel productive workdays, and gather friends to socialize.

L-theanine is a less-known (but very up-and-coming) bioactive amino acid that’s especially concentrated in green tea. 

Green tea was first brought to China during the eighth century by monks that traveled there to study Buddhism. "Green tea became associated with meditation because of the relaxation effect of the L-theanine in green tea," explains Michael Lelah, Ph.D., chief science officer at NutriScience®. "At the time, the monks found that green tea helped them concentrate and remain alert during their many hours of meditation."

Most modern matcha powders originate from Japan, but a few centuries passed before matcha tea (which contains a good amount of L-theanine1, ranging from about 6 to 45 milligrams) was first introduced to Japan by Buddhist monks in the 13th century. Lelah explains that it was in Japan that matcha gained its rich cultural history: "Over the subsequent centuries, green tea was not only linked to meditation—ceremonies were also developed for the preparation, serving, and consumption of green tea. This extended the relaxation effect into a social process of drinking," he says.

Thanks to modern research, we now have the scientific evidence to support these desired health benefits and confirm the potent power of caffeine and L-theanine that's been utilized for centuries.

After studies revealing the synergistic benefits of L-theanine and caffeine began to surface, it wasn’t long before their nootropic actions found their way into innovative supplement formulas and neurohackers' daily ritual. Today, you can find focus and concentration supplements that contain either one or both of these compounds.

According to a scientific review, L-theanine affects brain wave production2—specifically, the levels of alpha and beta brain waves—to help sustain focus over long periods of time rather than shorter spurts.* 

"L-theanine crosses the blood-brain barrier and acts directly on the brain to increase alpha waves to create a state of 'wakeful relaxation,'"* Lelah explains, adding that this effect can be felt 30 to 60 minutes after consuming L-theanine. 

A 2008 study from the Asia Pacific Journal of Clinical Nutrition found similar results, stating that L-theanine had a significant impact on mental alertness and arousal, thanks to its influence on alpha-wave production and the central nervous system as a whole.*

Speaking of mental alertness, caffeine has been found to increase attention and focus as well: According to a 2016 study from The Journal of Psychopharmacology, supplementing with caffeine significantly improved sustained attention3 in healthy adults.* 

Participants also reported increased feelings of alertness, contentment, and overall mood.* So, no—you’re not alone if you feel happier and prepared to face the day after your morning cup of coffee!

When caffeine and L-theanine are paired together, their beneficial effects work synergistically to increase focus, energy, attention, and overall cognitive function.* In a 2010 Nutritional Neuroscience study, participants given L-theanine and caffeine were more alert and better able to focus their attention on cognitively demanding tasks than the placebo group.* 

If you're looking for mood-lifting, energizing cognitive support throughout your day, L-theanine and caffeine just might be your new best friends.* To harness the cognitive benefits of this dynamic duo the way monks did, try swapping your morning coffee for a matcha latte.