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Most known for helping people relax, L-theanine has many other potential
health benefits, including:Anxiety and stress-reliefA hot cup of tea can help anyone feel more at ease, but research suggests it
maybe the most beneficial for those dealing with high levels of anxiety.Five randomized-controlled trials with a total of 104 participants found
L-theanine reduced stress and anxiety in people who were experiencing stressful
situations.Another study found that it increased relaxation without causing drowsiness
and reduced resting heart rate.A study published in the Journal of Clinical Psychiatry focused on people with schizophrenia or schizoaffective disorder. Researchers found that
L-theanine decreased anxiety and improved symptoms.Increased focusPaired with caffeine, L-theanine may help increase focus and attention.A 2013 study found that moderate levels of L-theanine and caffeine (about 97
mg and 40 mg) helped a group of young adults to focus better during demanding
tasks.The study’s participants also felt more alert and less tired in general.
According to another study, these effects can be felt in as little as 30
minutes.Better immunitySome research suggests that L-theanine may improve the function of the body’s immune system. One study published in the journal Beverages found that
L-theanine could help decrease the incidence of the upper respiratory tract
infections.Another study found that L-theanine could help improve inflammation in the intestinal tract. However, more research is needed to confirm and expand on
these findings.Tumor and cancer treatmentThe authors of a 2011 study suggest that L-theanine found in the Bay Bolete
mushroom works together to improve the effectiveness of certain chemotherapy
drugs.Because of these promising findings, the same biotechnology researchers
expect that L-theanine could also help improve chemotherapy’s ability to fight
cancer.Although there’s no definitive evidence to show that tea prevents cancer, a number of studies suggest that people who regularly drink tea have lower rates
of cancer.Researchers of one study in China found that women diagnosed with ovarian
cancer who drank at least one cup of green tea a day lived longer than those who
didn’t.Another study that looked at tea drinkers compared to nondrinkers found that
those who drank tea were 37 percent less likely to develop pancreatic
cancer.Blood pressure controlL-theanine may be beneficial for those who experience increased blood
pressure in stressful situations.A 2012 study observed people who normally experienced higher blood pressure
after certain mental tasks.They found that L-theanine helped control this blood pressure increase in those groups. In the same study, the researchers noted that caffeine had a
similar but less beneficial effect.Improved sleep qualitySome research indicates that L-theanine could be beneficial for a good night’s sleep. Researchers in one study found that doses of 250 mg and 400 mg of
L-theanine greatly improved sleep in animals and humans.Also, 200 mg of L-theanine was shown to reduce resting heart rate, pointing
to its ability to promote relaxation.L-theanine may also help boys diagnosed with attention deficit hyperactivity
disorder (ADHD) sleep better.A 2011 study looked at the effects of L-theanine on 98 boys aged 8 to 12. A
randomized group was given two 100 mg chewable tablets of L-theanine twice daily. The other group received placebo pills.After six weeks, the group taking L-theanine was found to have had a longer,
more restful sleep. While the results are promising, more research is needed before it can be proven safe and effective, especially for children.Other research found that L-theanine improved sleep quality for those diagnosed with schizophrenia.Sinusitis reliefIf you’re experiencing sinusitis, a cup of tea may help you find some
relief.Murray Grossan, MD, author of The Whole Body Approach to Allergy and Sinus
Health and founder of the Grossan Sinus & Health Institute, notes that
L-theanine can boost cilia movement in the nose.Cilia are the hair-like strands that help clear up mucus that can be affected
by an infection.“In sinus disease, the cilia of the nose no longer pulse to remove stale
mucus from the nose and sinuses,” he says.“Instead, the mucus becomes thick, and this provides a place for bacteria to multiply. When the tea is added, the cilia speed up, mucus thins, and healing is
on its way.”Shop for l-theanine here.L-theanine risks and side effectsThere are no confirmed or direct side effects of taking L-theanine. Generally
speaking, it’s safe to take the supplement and drink teas that contain
L-theanine.But even though some research shows promising results for L-theanine’s
anti-tumor properties, teas that contain amino acids can have other ingredients
that could be harmful for people with cancer.According to Memorial Sloan Kettering Cancer Center, the polyphenol EGCG
found in green tea can actually reduce the efficacy of some chemotherapy drugs,
such as bortezomib.For that reason, it’s very important for those taking chemotherapy drugs to
consult their doctors before drinking large amounts of green tea as part of
their treatment plan.Similar to drinking too much coffee and other caffeinated drinks, drinking
large amounts of caffeinated teas can also cause problems, such as:· nausea· upset stomach· irritability
What is melatonin and how does it work?Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep. Being exposed to light at night can block melatonin production.Research suggests that melatonin plays other important roles in the body beyond sleep. However, these effects are not fully understood.Melatonin dietary supplements can be made from animals or microorganisms, but most often they’re made synthetically. The information below is about melatonin dietary supplements.What are the health benefits of taking melatonin?Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.Does melatonin help with cancer symptoms?Studies of the effect of melatonin supplements on cancer symptoms or treatment-related side effects have been small and have had mixed results.Keep in mind that unproven products should not be used to replace or delay conventional medical treatment for cancer. Also, some products can interfere with standard cancer treatments or have special risks for people who’ve been diagnosed with cancer. Before using any complementary health approach, including melatonin, people who’ve been diagnosed with cancer should talk with their health care providers to make sure that all aspects of their care work together.Can melatonin help with insomnia?People with insomnia have trouble falling asleep, staying asleep, or both. When symptoms last a month or longer, it’s called chronic insomnia.According to practice guidelines from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommends the use of cognitive behavioral therapy for insomnia (CBT-I) as an initial treatment for insomnia.Does melatonin work for shift workers?Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.According to two 2014 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.§The first review looked at 7 studies that included a total of 263 participants. The results suggested that (1) people taking melatonin may sleep about 24 minutes longer during the daytime, but (2) other aspects of sleep, such as the time needed to fall asleep, may not change. The evidence, however, was considered to be of low quality.§The other review looked at 8 studies (5 of which were also in the first review), with a total of 300 participants, to see whether melatonin helped promote sleep-in shift workers. Six of the studies were of high quality, and they had inconclusive results. The review did not make any recommendations for melatonin use in shift workers.Is it safe to take melatonin?For melatonin supplements, particularly at doses higher than what the body normally produces, there’s not enough information yet about possible side effects to having a clear picture of overall safety. Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.Also keep in mind:Interactions with Medicines§As with all dietary supplements, people who are taking medicine should consult their health care providers before using melatonin. In particular, people with epilepsy and those taking blood thinner medications need to be under medical supervision when taking melatonin supplements.Possible Allergic Reaction Risk§There may be a risk of allergic reactions to melatonin supplements.Safety Concerns for Pregnant and Breastfeeding Women§There’s been a lack of research on the safety of melatonin use in pregnant or breastfeeding women.Safety Concerns for Older People§The 2015 guidelines by the American Academy of Sleep Medicine recommend against melatonin use by people with dementia.§Melatonin may stay active in older people longer than in younger people and cause daytime drowsiness.Melatonin Is Regulated as a Dietary Supplement§In the United States, melatonin is considered a dietary supplement. This means that it’s regulated less strictly by the Food and Drug Administration (FDA) than a prescription or over-the-counter drug would be. In several other countries, melatonin is available only with a prescription and is considered a drug.Products May Not Contain What’s Listed on the Label§Some melatonin supplements may not contain what’s listed on the product label. A 2017 study tested 31 different melatonin supplements bought from grocery stores and pharmacies. For most of the supplements, the amount of melatonin in the product didn’t match what was listed on the product label. Also, 26 percent of the supplements contained serotonin, a hormone that can have harmful effects even at relatively low levels.Is melatonin safe for children?In addition to the issues mentioned above, there are some things to consider regarding melatonin’s safety in children.Melatonin supplements appear to be safe for most children for short-term use, but there aren’t many studies on children and melatonin. Also, there’s little information on the long-term effects of melatonin use in children. Because melatonin is a hormone, it’s possible that melatonin supplements could affect hormonal development, including puberty, menstrual cycles, and overproduction of the hormone prolactin, but we don’t know for sure.Possible melatonin supplement side effects reported in children have usually been mild and have included:§Drowsiness§Increased bedwetting or urination in the evening§Headache§Dizziness§AgitationWhat are the side effects of melatonin?A 2015 review on the safety of melatonin supplements indicated that only mild side effects were reported in various short-term studies that involved adults, surgical patients, and critically ill patients. Some of the mild side effects that were reported in the studies included:§Headache§Dizziness§Nausea§SleepinessThe possible long-term side effects of melatonin use are unclear.
Overview InformationL-carnitine is an amino acid that is produced in the body. L-carnitine helps the body turn fat into energy. The body can convert L-carnitine to other amino acids called acetyl-L-carnitine and propionyl-L-carnitine. But, no one knows whether the benefits of these other carnitines are the same. Until more is known, don't switch one form of carnitine for another.L-carnitine is taken by mouth to increase L-carnitine levels in people whose natural level of L-carnitine is too low. Some people also use L-carnitine for conditions of the heart and blood vessels, overactive thyroid, inability to become pregnant within a year of trying to conceive (infertility), serious kidney disease, and many other conditions, but there is no good scientific evidence to support these uses.How does it work?L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes.Uses & EffectivenessEffective for· Serious kidney disease. Most research suggests that taking L-carnitine by mouth or intravenously (by IV) can improve red blood cell counts during hemodialysis. The US Food and Drug Administration (FDA) has approved L-carnitine for the treatment and prevention of L-carnitine deficiency in people with serious kidney disease who are undergoing hemodialysis.· L-carnitine deficiency. The FDA has approved L-carnitine for treating L-carnitine deficiency caused by certain genetic diseases.Possibly Effective for· Chest pain (angina). Taking L-carnitine by mouth or intravenously (by IV) seems to improve exercise tolerance in people with chest pain. Taking L-carnitine along with standard treatment also seems to reduce chest pain and improve exercise ability in people with cardiac syndrome X. People with this condition have chest pain but not blocked arteries.· Heart failure and fluid build up in the body (congestive heart failure or CHF). Taking L-carnitine by mouth or intravenously (by IV) seems to improve symptoms and increase exercise ability in people with heart failure. Taking a specific product containing L-carnitine and coenzyme Q10 also appears to improve symptoms of heart failure.· Serious kidney disease (end-stage renal disease or ESRD). People in the last stage of long-term, serious kidney disease need to undergo hemodialysis, which can lower L-carnitine levels. The US Food and Drug Administration (FDA) has approved giving L-carnitine intravenously (by IV) but not by mouth to treat and prevent L-carnitine deficiency in these patients. There is mixed evidence about the effects of L-carnitine in treating disorders caused by low carnitine levels in people with serious kidney disease undergoing hemodialysis. Taking L-carnitine by mouth or giving L-carnitine intravenously might improve markers of anemia and inflammation in people with this condition. But L-carnitine does not seem to improve quality of life, muscle cramping, low blood pressure, breathing function, or exercise performance.· Overactive thyroid (hyperthyroidism). Taking L-carnitine seems to improve symptoms such as rapid or pounding heartbeat, nervousness, and weakness in people with high thyroid hormone levels.· Conditions in a man that prevent him from getting a woman pregnant within a year of trying to conceive (male infertility). Most research shows that taking L-carnitine, alone or in combination with acetyl-L-carnitine, increases sperm count and sperm movement in men with fertility problems.· Swelling (inflammation) of the heart (myocarditis). Taking D,L-carnitine by mouth seems to reduce the risk of death from myocarditis.· A hormonal disorder that causes enlarged ovaries with cysts (polycystic ovary syndrome or PCOS). Clomiphene is a medication used to help with ovulation. However, it doesn't work well in some women with PCOS. In these women, taking L-carnitine increases ovulation and the chance of getting pregnant. Also, taking L-carnitine might help with weight loss and improve blood sugar levels in these women.· Toxic side effects caused by the drug valproic acid. Toxicity caused by valproic acid seems to be linked with L-carnitine deficiency. Giving L-carnitine intravenously (by IV) can prevent severe liver toxicity in people who accidentally ingested or took too much valproic acid.