nootropics for focus

The Nootropics Library: L-Theanine

19 Aug 2021 By PirateBotanicals

Everything You Need to Know About L-Theanine and Camellia sinensis

General Information

Scientific Name: [L-Theanine: r-glutamylethylamide, Suntheanin] [Camellia sinensis – the Plant Containing L-Theanine; of the Theaceae Family]

Any Other Names: Theanine, Constituent of Camellia sinensis, Green Tea

Primary Constituents: L-Theanine

Country or Region of Origin: East Asia and Southwestern China

Known Uses: Reduce Stress and Anxiety, Lowers Elevated Blood Pressure, Increases Concentration and Focus, Promotes Relaxation

General History & Introduction

Camellia sinensis is better known as “tea” and is the second highest consumed beverage on the planet (Twilley & Lall, 2018). The Camellia sinensis plant grows as an evergreen shrub around 3-5 feet tall with dark, rough leaves and sweet-smelling, white flowers (Chevallier, 2016).  It is typically found in India, China, and Sri Lanka, where it has established itself as a staple herbal tea even in the earliest of cultures. There are a lot of ancient, cultural rituals in many Asian countries surrounding the drinking of the herbal tea (2016). Each tea plant produces enough leaves to be picked up to 4 times within a year (Shivashankara et al., 2014).

Camellia sinensis also has a long history of use in Ayurvedic medicine (Chevallier, 2016). It has also been well-accepted throughout Indian culture as an herbal tea (2016). And although Camellia sinensis has a lot of great benefits, one of its amino acid derivatives, L-Theanine, is primarily responsible for the plant’s nootropic effects (2016). L-Theanine is well known for its favorable effects on cognitive performance, emotional state and mood, sleep, and a variety of other health benefits (Türközü & Şanlier, 2017).

Important Note: L-Theanine is a derivative of Camellia Sinensis, which is commonly used to make green tea. Both L-Theanine and Camellia Sinensis offer profound cognitive and relaxation effects, only L-Theanine is considered a nootropic and Camellia Sinensis is usually only consumed as a tea. This article will reveal the positive benefits of items, and how their effects may compare and contrast.

Nootropic Benefits of L-Theanine and Camellia sinensis

Concentration, Focus, and Cognitive Benefits (both L-Theanine and Camellia sinensis)

L-Theanine has always been used for its cognitive performance enhancing capability, however, modern studies have begun to record its significant effect on measurable attributes.  For example, one study has measured the chemical’s effects on concentration and learning ability with encouraging results and future propositions for improving the chemical’s value in the brain (Vuong et al., 2011). The nootropic possesses an innate ability to increase cerebral blood flow, especially when it is used alongside caffeine (Dodd et al., 2015). This contribution to brain health is one of the main factors in its reported cognitive benefits (Dodd et al., 2015).

HEALTHY BRAIN

The nootropic provides the brain with increased subjective alertness and improved cognitive function (Giesbrecht et al., 2010). It is one of the primary nootropics benefiting from use alongside another.  In other words: L-Theanine works better when it is used with Caffeine. For example, one study on the combination of L-Theanine and Caffeine found participants to have significantly improved focus and attention-spans during a “demanding cognitive task” (2010).

Reduces Stress and Anxiety, Promotes Relaxation (both L-Theanine and Camellia sinensis)

L-Theanine has been revered throughout Eastern cultures for thousands of years for its ability to reduce oxidative stress and provide focused, calming effects (Ross, 2014). These antioxidant properties are present when the plant is brewed in tea form, as well as within L-Theanine supplements (Chevallier, 2016). There are studies which have shown the primary constituent has a significant positive effect on behavior and mood (Dodd et al., 2015).

One recent, randomized, controlled-trial suggested that L-Theanine can significantly relieves stress-related ailments and promotes overall mental health (Hidese et al., 2019). And some studies suggest that L-Theanine can increase certain neurotransmitters in the brain, which are responsible for promoting relaxation and regulating mood (Nathan et al., 2006). These neurotransmitters include dopamine, serotonin, and GABA (2006).

Digestive Treatments (both L-Theanine and Camellia sinensis)

Gut Flora are microorganisms (bacteria) which live in the intestines and aide in digestion activities. Some recent research suggests that L-Theanine may have the potential to improve Gut Flora in the digestive tract while also limiting the growth and spread of harmful bacteria (Saeed et al., 2019).  It is purportedly also able to reduce risks of infections within digestive organs (Li et al., 2016).  Some research even suggests the chemical can entirely prevent some digestive disorders (Wang et al., 2012).

One study has suggested that drinking unfractionated green tea can help prevent gastrointestinal disorders (Koo & Cho, 2004). More recent research has revealed the polysaccharides from Camellia sinensis flowers are able to regulate gut health (Chen et al., 2019). This same study suggested that the plant also ameliorated cyclophosphamide-induced immunosuppression (2019).

Other Benefits (both L-Theanine and Camellia sinensis)

EXERCISE

Camellia sinensis herbal tea has long been used to treat a variety of skin and inflammation conditions (Chevallier, 2016).  It also offers many anti-bacterial benefits. The constituent L-Theanine is great for regulating and improving the quality of sleep (Türközü & Şanlier, 2017). It has also been proven to have positive effects on cancer, cardiovascular disease, and obesity.  The nootropic can even reduce the symptoms of the common cold (2017). Some research has shown that regular consumption of Camellia sinensis can reduce risk of pancreatic cancer (Wang et al., 2012).  Similarly, L-Theanine has been shown to have the potential to prevent and manage many different types of cancers (2012).

And one study revealed L-Theanine’s potential to improve immune function (Li et al., 2016). The chemical has been shown to possess an ability to improve nutrient absorption in the gut (Yan et al., 2017). Vitamins and minerals are literally absorbed better with L-Theanine, improving overall health (2017).

Dosing and Usage Information

Normally, only the leaves and buds of the Camellia sinensis plant are used, and this includes in the extraction of primary constituent, L-Theanine (Chevallier, 2016). Dietary supplements typically contain a maximum of 400 mg of L-Theanine extract.

Side Effects

Although more research is still required to draw ultimate consensus, one recent study on the safety and effects of using L-Theanine on a regular basis revealed the chemical as reliable and generally accepted as safe, even when consumed in larger quantities (Türközü & Şanlier, 2017). That said, while uncommon, some side effects may include headaches, irritability, and nausea (Giesbrecht et al., 2010).

Other Important Information

Sometimes Camellia sinensis is mixed with other herbs to create intricate herbal tea concoctions.  Cinnamon is one of the most popular additives (Chevallier, 2016).  The plant is used to produce all kinds of teas, including the traditional black, oolong, and green teas (Shivashankara et al., 2014).

The primary constituent responsible for the nootropic benefits of the tea, L-theanine, is also responsible for the flavorful taste of the tea (Vuong et al., 2011).

Conclusion

L-Theanine and its parent plant, Camellia sinensis, are extremely effective brain-boosters and have been well-known throughout many cultures as such.  They also offer relaxation-inducing effects.  L-Theanine’s nootropic benefits are constantly being investigated and backed by a growing archive of studies and empirical data. For this reason, L-Theanine has become one of the more popular nootropics, especially in Western cultures. And its effects on cognitive function and stress make it a great addition to most nootropic stacks.

A Note from NooFiles

This article is intended to be used for information only.  We want to remind you that consulting your physician is recommended before adding any dietary supplement of any kind to your daily regimen.

Sources:

Chen, D., Chen, G., Ding, Y., Wan, P., Peng, Y., Chen, C., Ye, H.,, Zeng, X., and Ran, L. (2019). Polysaccharides from the flowers of tea (Camellia sinensis L.) modulate gut health and ameliorate cyclophosphamide-induced immunosuppression. Journal of Functional Foods. Vol. 61. DOI: https://doi.org/10.1016/j.jff.2019.103470

Chevallier, A. (2016). Encyclopedia of Herbal Medicine. Third Edition. DK Publishing. New York, New York. ISBN 978-1-4654-4981-8

Dodd, F., Kennedy, D., Riby, L., and Haskell-Ramsay, C. (2015). A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and mood. Psychopharmacology (Berl). Vol. 232(14). Pp. 2563-76. DOI: 10.1007/s00213-015-3895-0

Giesbrecht, T., Rycroft, J., Rowson, M., and De Bruin, E. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutr Neurosci. Vol. 13(6). Pp. 283-90. DOI: 10.1179/147683010X12611460764840

Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., and Kunugi, H. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. Vol. 11(10). Pp. 2362. DOI: 10.3390/nu11102362

Koo, M., and Cho, C. (2004). Pharmacological effects of green tea on the gastrointestinal system. Eur J Pharmacol. Vol. 500(1-3). Pp. 177-85. DOI: 10.1016/j.ejphar.2004.07.023

Ross, S. (2014). L-theanine (suntheanin): effects of L-theanine, an amino acid derived from Camellia sinensis (green tea), on stress response parameters. Holist Nurs Pract. Vol. 28(1). Pp. 65-8. DOI: 10.1097/HNP.0000000000000009

Saeed, M., Yatao, X., Tiantian, Z., Qian, R., and Chao, S. (2019). 16S ribosomal RNA sequencing reveals a modulation of intestinal microbiome and immune response by dietary L-theanine supplementation in broiler chickens. Poult Sci. Vol. 98(2). Pp. 842-854. DOI: 10.3382/ps/pey394

Li, C., Tong, H., Yan, Q., Tang, S., Han, X., Xiao, W., and Tan, Z. (2016). L-Theanine Improves Immunity by Altering TH2/TH1 Cytokine Balance, Brain Neurotransmitters, and Expression of Phospholipase C in Rat Hearts. Medical science monitor : international medical journal of experimental and clinical research. Vol. 22. Pp. 662–669. DOI: https://doi.org/10.12659/msm.897077

Nathan, P., Lu, K., Gray, M., and Oliver, C., (2006). The Neuropharmacology of L-Theanine(N-Ethyl-LGlutamine). Journal of Herbal Pharmacotherpay. Vol. 6(2). Pp. 21-30. DOI: 10.1080/J157v06n02_02

Shivashankara, A., and Baliga, M. (2014). Polyphenols in Chronic Diseases and their Mechanisms of Action Polyphenols in Human Health and Disease. Academic Press. ISBN: 978-0-12-398456-2. DOI: https://doi.org/10.1016/C2011-1-09286-X

Türközü D., and Şanlier, N. (2017).  L-theanine, unique amino acid of tea, and its metabolism, health effects, and safety. Crit Rev Food Sci Nutr. Vol. 57(8). Pp. 1681-1687. DOI: 10.1080/10408398.2015.1016141

Twilley, D., and Lall, N. (2018). Are Medicinal Plants Effective for Skin Cancer? Medicinal Plants for Holistic Health and Well-Being. Academic Press. ISBN: 978-0-12-812475-8. DOI: https://doi.org/10.1016/C2016-0-03384-3

Vuong, Q., Bowyer, M., and Roach, P. (2011). L-Theanine: properties, synthesis and isolation from tea. J Sci Food Agric. Vol. 91(11). Pp. 1931-9. DOI: 10.1002/jsfa.4373

Wang, J., Zhang, W., Sun, L., Yu, H., Ni, Q., Risch, H., and Gao, Y. (2012). Green tea drinking and risk of pancreatic cancer: A large-scale, population-based case–control study in urban Shanghai. Cancer Epidemiology. Vol. 36(6). Pp. e354-e358 DOI: https://doi.org/10.1016/j.canep.2012.08.004

Yan, Q., Tong, H., Tang, S., Tan, Z., Han, X., and Zhou, C. (2017). L-Theanine Administration Modulates the Absorption of Dietary Nutrients and Expression of Transporters and Receptors in the Intestinal Mucosa of Rats. BioMed research international. DOI: https://doi.org/10.1155/2017/9747256

The Nootropics Library: Lions Mane Mushroom

13 Aug 2021 By PirateBotanicals

Everything You Need To Know About Lions Mane Mushroom

General Information

Scientific Name: Hericium erinaceus

Any Other Names: Monkey Head Mushroom, Bearded Tooth Mushroom, Satyr’s Beard, Bearded Hedgehod Mushroom, and Pom Pom Mushroom

Primary Constituents: Hericenones, Erinacines, and Polysaccharides

Country or Region of Origin: Asia, Europe, North America

Known Uses: Cognitive Enhancement, Memory, Mood, Depression, Anxiety, Nerve Damage, Neuropathic Healing, Anti-inflammatory, and More

General History & Introduction

Lion’s Mane Mushroom could be called a semi-versatile nootropic, securing a prestigious place in both medicinal and culinary worlds.  The mushroom has a lot of history throughout Asia, as well as the Western world (Beshara et al., 2019). Although a fungus, the plant is revered in many cultures for its various medicinal and brain-boosting benefits.  It is also well known to possess powerful neuroprotective properties (2019). Typically, the mushroom can be found more profoundly at the end of the summertime and beginning of autumn (Sokół et al., 2016). It requires heavy humidity and reasonable water potential (2016). The studies and clinical trials on the mushroom existing to date generally focus on the plant’s fruiting bodies as the source of any documented effects.

Nootropic Benefits of Lions Mane Mushroom

Cognitive Enhancement, Memory

Recent studies have outlined Lion’s Mane Mushroom’s ability to enhance cognitive function and improve mild cognitive impairment (Beshara et al., 2019).  It has been purported to have therapeutic effects on neurodegenerative brain disorders (2019). Lion’s Mane possesses a heavy influence on many mental attributes, especially concentration and attention-span (Nagano et al., 2010). Part of the mushroom’s brain-boosting benefits come from its ability to induce the nerve growth factor (Li et al., 2018).  One study focused on measuring the benefits of the mushroom to overall cognitive function ruled the mushroom produced significantly higher cognitive function scores (Mori et al., 2009). The increase in cognitive ability appears to build along with regular daily intake (2009). It would also be reasonable to suggest that the herb’s neuroprotective and antioxidant effects (Kushairi et al., 2019) may help promote and enhance memory function.

Mood, Depression, Anxiety

TALK-TO-DOCTOR

The nootropic fungus has a well-documented power to improve mood and reduce negative symptoms of anxiety and depression (Beshara et al., 2019). In fact, the herb has been the focus of much modern research for its depression and anxiety reducing effects, with some notable studies and clinical trials to sustain these benefit claims (Nagano et al., 2010). One recent study outlined the mushroom’s potential to improve mood as well as sleep disorders (Vigna et al., 2019). Another study examined the herb’s potential as an alternative medicine for the treatment of depression altogether (Chong et al., 2019). The study outlines several potential hypotheses for how the mushroom may hold key potentials for treating mood disorders and depression, and with excellent supporting data (2019).

Nerve Damage and Neuropathy

One traditional recipe to treat peripheral neuropathy involves making Lion’s Mane herbal tea or using the mushroom as an extract (Weil, 2004). It has been suggested the mushroom can be useful for stroke patients, as it contains a natural nerve growth factor (2004). In fact, it has recently been found in preclinical trials to offer improvements to patients suffering from ischemic stroke, Alzheimer’s disease, Parkinson’s disease, and more (Li et al., 2018).  There is even recent evidence suggesting Lion’s Mane activates peripheral nerve regeneration following injury (Wong et al., 2016). And many studies exist which showcase the efficacy of Hericium erinaceus for overall brain and nerve health (Sabaratnam et al., 2013).

Anti-inflammatory

INFLAMED-SHOULDER

One study revealed the herb’s potential anti-inflammatory effects on macrophages (Mori et al., 2015), which are basically large cells found stagnant in tissues at the area of an infection or flare up. Another recent study has proposed the mushroom’s potential to relieve oxidative stress and inflammations which generally contribute to the pathogenesis of neurodegenerative conditions (Kushairi et al., 2019). And while the mushroom may be able to offer preventative effects for many conditions from its anti-inflammatory properties, there is not enough research to determine exactly how far these properties may go (Friedman, 2015).

Other Benefits

It has been suggested that Lion’s Mane Mushroom might have the ability to lower cholesterol and blood sugar levels (Beshara et al., 2019).  The plant is known to treat stomach ulcers, enhance immune function in the gut, and decrease neuropathic pain from diabetes (2019). The mushroom is able to effectively regulate intestinal mucosal immune activities (Sheng et al., 2017). The power in the herb’s ability to aide GI issues can be traced to its polysaccharides (2017).

Dosing and Usage Information

Lion’s Mane has been used for culinary and medicinal purposes throughout many ancient cultures for thousands of years in the form of tonics, herbal teas, and as a cuisine ingredient (CITATION). Today, the herb is most used as a dietary supplement.  Lion’s Mane Mushroom extract doses can range from 300 to 3000 mg a day. The strength of the extract matters a great deal in determining a healthy, effective dose of the mushroom.  Many full spectrum extracts of the mushroom’s fruiting bodies will be offered in dietary supplements suggesting daily servings of 400-800 mg.

Side Effects

Lion’s Mane is generally accepted as safe for short-term use. Some studies go as far as to say there are literally zero adverse effects (Mori et al., 2009). Still, it is always wise to approach your medical doctor before adding any supplement to your daily regimen.

Other Important Information

Hericium erinaceus is a member of the tooth fungus group and has a great deal of culinary use. It is a common ingredient in gourmet cooking, frequently served with shiitake or oysters (Davis et al., 2012).

Conclusion

Lion’s Mane Mushroom may have a fewer quantity of empirical studies and clinical trials, but those which exist are extremely promising and capable of sturdily backing many claims.  The mushroom has a historical presence in many cultures, and a modern, proven ability to offer several benefits.  The improvements that the herb offers to cognitive function, memory, and mood alone make it a powerhouse nootropic; however, the mushroom has so much more to offer the mind and body. The impressive herb earns two thumbs up and should be considered an essential part of any nootropic stack.

A Note from NooFiles

This article is intended to be used for information only.  We want to remind you that consulting your physician is recommended before adding any dietary supplement of any kind to your daily regimen.

Sources:

Beshara, J., Engle, D., and Haynes, K. (2019). Beyond Coffee. Monocle Publishing. ISBN 9781544505459

Chong, P., Fung, M., Wong, K., and Lim, L. (2019). Therapeutic Potential of Hericium erinaceus for Depressive Disorder. International journal of molecular sciences. Vol. 21(1). Pp. 163. DOI: https://doi.org/10.3390/ijms21010163

Davis, R., Sommer, R., and Menge, J. (2012). Field Guide to Mushrooms of Western North America. Berkeley: University of California Press. Pp. 29. ISBN 978-0-520-95360-4

Friedman, M. (2015). Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds.  J. Agric. Food Chem. Vol. 63. Pp. 32. DOI:

Li, I., Lee, L., Tzeng, T., Chen, W., Chen, Y., Shiao, Y., and Chen, C. (2018). Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines. Behavioural neurology. PMID: 29951133. DOI: https://doi.org/10.1155/2018/5802634

Kushairi, N., Phan, C., Sabaratnam, V., David, P., and Naidu, M. (2019). Lion’s Mane Mushroom, Hericium erinaceus (Bull.: Fr.) Pers. Suppresses H2O2-Induced Oxidative Damage and LPS-Induced Inflammation in HT22 Hippocampal Neurons and BV2 Microglia. Antioxidants. Vol. 8. Pp. 261. DOI: https://doi.org/10.3390/antiox8080261

Mori, K., Inatomi, S., Ouchi, K., Azumi, Y. and Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother. Res. Vol. 23. Pp. 367-372. DOI: https://doi.org/10.1002/ptr.2634

Mori, K., Ouchi, K., and Hirasawa, N. (2015). The Anti-Inflammatory Effects of Lion’s Mane Culinary-Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes) in a Coculture System of 3T3-L1 Adipocytes and RAW264 Macrophages. Int J Med Mushrooms. Vol. 17(7). Pp. 609-18. DOI: 10.1615/intjmedmushrooms.v17.i7.10

Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., and Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. Vol. (4). Pp. 231-7. DOI: 10.2220/biomedres.31.231

Sabaratnam, V., Kah-Hui, W., Naidu, M., and Rosie David, P. (2013). Neuronal health – can culinary and medicinal mushrooms help?. Journal of traditional and complementary medicine. Vol. 3(1). Pp. 62–68. DOI: https://doi.org/10.4103/2225-4110.106549

Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., Zhou, Y., and Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food Funct. Vol. 8(3). Pp. 1020-1027. DOI: 10.1039/c7fo00071e

Sokół, S., Golak-Siwulska, I., Sobieralski, K., Siwulski, M., and Górka, K. (2016). Biology, cultivation, and medicinal functions of the mushroom Hericium erinaceum. Acta Mycologica. Vol. 50(2). DOI:10.5586/am.1069

Vigna, L., Morelli, F., Agnelli, G., Napolitano, F.,et al., (2019). Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers?. Evidence-Based Complementary and Alternative Medicine. Vol. 2019, Article ID 7861297. Pp. 1-12. DOI: https://doi.org/10.1155/2019/7861297

Weil, A. (2004). Natural Health, Natural Medicine. Houghton Mifflin Publishing. New York, New York. ISBN 978-0-618-47903-0

Wong, K., Kanagasabapathy, G., Naidu, M., David, P., and Sabaratnam, V. (2016). Hericium erinaceus (Bull.: Fr.) Pers., a medicinal mushroom, activates peripheral nerve regeneration. Chin J Integr Med. Vol. (10). Pp. 759-67. DOI: 10.1007/s11655-014-1624-2