L-Theanine and ADHD: What the Science Says
Many people know exactly why they’re feeling scattered, unfocused, and foggy. Maybe they stayed up a little too late, had one too many drinks, or ate one too many sweets. Whatever the case, many people have a reason for why they’re struggling.
But what about those who feel that way every day? When difficulty focusing becomes chronic, it could be a sign of something deeper — something like ADHD. Luckily, there are a few natural ways you can support focus even with ADHD. Read on to learn more about ADHD, whether L-theanine can support focus, and how else you can support focus.
What Is ADHD?
Attention deficit hyperactivity disorder (ADHD) is more than just forgetting where you put your keys. This is a psychiatric condition that can affect almost every area of life. In fact, ADHD is classified as an ADA-protected disability because of how wide its effects can be.
Doctors and scientists aren’t quite sure what causes ADHD. Right now, all we know is that there seems to be a genetic component and that it could also involve brain chemistry and structure.
If you think you might have ADHD, it’s best to see a doctor or psychiatrist. These healthcare professionals can evaluate your symptoms and have the power to diagnose and treat this condition.
What Are the Symptoms of ADHD?
There are three main types of ADHD: inattentive type, hyperactive/impulsive type, and combined type. Each has its own set of symptoms.
Inattentive type ADHD is often characterized by the following symptoms:
- Trouble paying attention
- Difficulty focusing
- Disorganization
- Easily distracted
- Forgetful
- Often loses items
Meanwhile, hyperactive type ADHD is often diagnosed based on the following symptoms:
- Frequent fidgeting
- Unable to relax quietly
- Talking “too much”
- Finishing other people’s sentences
- Trouble waiting turns
- Interrupting others
ADHD isn’t diagnosed based on one or two symptoms. Instead, you must have five to six of these symptoms and they must be part of your everyday life.
Many people belong to one category or the other. However, some people have both sets of symptoms. These people have combined type ADHD.
How Is ADHD Treated?
ADHD is often treated with a combination of medications and therapy. Certain types of therapy, like cognitive behavioral therapy, can help patients find coping mechanisms to still their minds and function similarly to those without ADHD. Therapy can also help people with ADHD address the emotional aspects that come along with the disorder.
As far as medications go, most medications used to treat ADHD are psychostimulants. These medications work by increasing neurotransmitters related to focus.
Commonly prescribed medications for ADHD include the following:
- Adderall (amphetamine/dextroamphetamine)
- Ritalin (methylphenidate)
- Concerta (extended-release methylphenidate)
- Vyvanse (lisdexamfetamine)
- Dexedrine (dextroamphetamine)
- Focalin (dexmethylphenidate)
- Strattera (atomoxetine) – non-stimulant
- Intuniv (guanfacine) – non-stimulant
- Kapvay (clonidine ER) – non-stimulant
Stimulants can be effective in treating ADHD, but they can also have side effects that some people may be uncomfortable with. For instance, you might notice a lower appetite, headaches, stomach upset, and trouble sleeping.
Because of this, many people choose to go a more holistic route. Non-pharmaceutical strategies can make a huge difference, either alongside medication or solo.
For instance, behavioral therapy helps with time management and social skills, while cognitive behavioral therapy (CBT) targets negative thought loops and emotional regulation. Regular physical activity can also help boost focus and energy management.
A high-protein, low-sugar diet is another way you can regulate energy spikes and crashes. Tools like mindfulness training, biofeedback, sleep optimization, and even organizational coaching can all help slowly increase your focus and attention skills. And let’s not forget the power of structured routines and consistent environments!
Can L-Theanine Support Focus?
L-theanine is an amino acid that can naturally be found in black and green tea. Not everyone enjoys tea, though, so L-theanine is also offered as a supplement for those who would still like to experience the benefits.
This amino acid can support focus in a few ways. First, it can actually encourage concentration and mental clarity. Second, it can help you feel less stressed, which can affect concentration. Finally, it can also support a good night’s sleep, which can help you feel more focused the next day.
One study analyzed 69 healthy older and middle-aged subjects. After being given a single dose of 100 mg of L-theanine, the subjects demonstrated a quicker reaction time and more correct answers.
One smaller study looked at 18 healthy college students. Among the more anxious students, scientists saw lower heart rates, increased alpha brain wave activity (which is associated with relaxation and concentration), greater visual attention, and improved reaction time in the students who took L-theanine.
Still another study examined 30 healthy adults who were given 200 mg of L-theanine. These adults reported better sleep quality, improved executive function, and improved mental health overall.
We’d like to note here that while there is evidence to show that L-theanine can help support focus, it is not a treatment for ADHD. If you’d like to try L-theanine for focus, talk to your doctor to make sure it won’t interact with any of your ADHD medication.
How Does L-Theanine Work?
The studies show that L-theanine can work — but how, exactly, does it work? Put on your thinking cap, because we’re about to dive into the crazy world of neurochemistry.
Helps With Cortisol
L-theanine can support healthy levels of cortisol, also known as your body’s “stress hormone.” When you’re stressed, whether it's a looming deadline or just a mile-high inbox, your body pumps out cortisol to help you react. But too much cortisol, especially over time, can leave you feeling scattered, foggy, anxious, and even mess with your sleep, all of which can exacerbate symptoms of ADHD.
L-theanine works by easing the activity of excitatory brain chemicals (like glutamate) and supporting calming ones like GABA. This shift naturally supports balanced cortisol levels, helping you feel less scattered and anxious.
Supports Dopamine and Serotonin Production
L-theanine doesn’t just keep you feeling calm, it also helps keep you feeling happy. This amino acid supports the production of dopamine and serotonin, two of your brain’s biggest feel-good chemicals.
Dopamine is tied to motivation, pleasure, and reward (basically your brain’s “you did it!” button), while serotonin helps regulate mood. L-theanine supports balanced levels of these neurotransmitters by encouraging their availability in the brain and minimizing their breakdown.
That means you can feel steadier, more balanced effects, not a quick spike and crash like with sugar or stimulants. This is great news for folks dealing with ADHD, who might struggle with low motivation and trouble focusing.
Supports the Production of Acetylcholine
Acetylcholine might not be a household name, but it’s kind of a big deal for your brain. It plays a key role in learning, memory, and attention.
L-theanine helps support the production of acetylcholine by influencing the enzyme activity that makes this neurotransmitter. It also helps prevent its breakdown, which means more acetylcholine can stick around and do its job.
When acetylcholine levels are healthy, you’re more likely to stay focused, form new memories, and retain information (yes, even where you put your keys). This is why L-theanine is often studied for its nootropic effects. It’s not a magic pill, but it can work behind the scenes to keep your mental engine running smoothly.
Potential Benefits of L-Theanine for ADHD
So, what does all of this mean for everyday life? Let’s look at some of the main ways L-theanine can practically support mental clarity.
Encourages Good Sleep
L-theanine helps calm the nervous system without sedating you into a couch potato. For people with ADHD, falling asleep can be a nightly rodeo of racing thoughts, restlessness, and the irresistible urge to scroll endlessly.
However, L-theanine supports the body’s production of alpha brain waves (the ones linked to relaxation), helping to ease the transition into dreamland. Studies also suggest it may reduce the time it takes to fall asleep and support high-quality sleep, all without that groggy NyQuil hangover. Better sleep means better regulation of mood, energy, and focus the next day.
Promotes Focus
When your brain's bouncing like a ping-pong ball in a wind tunnel, L-theanine steps in with the alpha brain waves, which are coincidentally the same ones activated during meditation. This matters a lot for people with ADHD, whose brains often swing between overstimulated and under-engaged.
L-theanine doesn’t spike dopamine the way stimulants do, but it subtly supports focus by helping to balance the brain's response to stress and distraction. Some research even shows that combining L-theanine with a bit of caffeine can support attention-switching and task performance without the dreaded crash or jitters.
Minimizes Anxiety and Hyperactivity
One of the trickiest parts of ADHD is that it's often served with a side of anxiety. Or, for some, anxiety is more like the main course.
No matter where you fall on the spectrum, L-theanine can help. Because it supports healthy levels of GABA, serotonin, and dopamine, it can calm down the fight-or-flight response, quiet the mind, and minimize restlessness without knocking you out.
For ADHDers who feel like they’re constantly buzzing or on edge, L-theanine can help you find a calmer baseline, even helping you break the cycle of hyperactivity and emotional reactivity. Plus, less anxiety can improve executive function and decision-making. Meaning, you might actually fold your laundry or knock some things off your to-do list.
Can Complement Medication
The good news is that L-theanine plays nicely with others. That includes ADHD medications. While stimulants like Adderall or Vyvanse can increase focus, they may also ramp up anxiety or interfere with sleep. As we’ve already seen, L-theanine can help counteract some of those side effects.
It doesn’t dull the benefits of the meds — in fact, by easing overstimulation and anxiety, it may help some people tolerate their prescriptions. Of course, always talk to your doctor before adding supplements to your routine. However, this is definitely one supplement that should be on your radar if you have ADHD!
How To Take L-Theanine for Focus
If you want to try L-theanine for yourself, you’re in luck. You don’t have to drink five cups of tea every day to experience the benefits — nowadays, all you need is a conveniently packaged L-theanine supplement.
Like many supplements, L-theanine generally works better when you take it regularly and consistently. Pick a time when you know you’ll remember to take your supplements and choose a supplement that is convenient and easy to take.
We personally love our Mushroom Coffee+ for exactly this reason. All you need to prepare our supplement powder is to combine it with hot water and give it a stir. Even better, it tastes just like coffee because it is coffee.
Each serving of our mushroom coffee features 2,275 mg of our nootropics blend, which features L-theanine, lion’s mane mushroom, chaga mushroom, and coffee bean extract. It also includes 4 grams of collagen protein to help support gut health.
The Bottom Line
ADHD is a psychiatric condition that involves either inattentive symptoms, hyperactive symptoms, or a combination of the two. This condition is treated with medication and therapy, but some people choose to also try more natural ways to support focus.
L-theanine is an amino acid that can encourage focus, balanced mental health, cognitive ability, and high-quality sleep. To learn more about this ingredient and the others we use in our mushroom blends, visit the Everyday Dose blog today.
Sources:
Attention deficit hyperactivity disorder (ADHD) - Causes | NHS
What is ADHD? | Psychiatry.org
What medications are used to treat ADHD? | NIH MedlinePlus Magazine
Effects of l-theanine on attention and reaction time response | ScienceDirect
L-Theanine reduces psychological and physiological stress responses | PubMed
How does the tea L-theanine buffer stress and anxiety? | ScienceDirect
L-theanine, a natural constituent in tea, and its effect on mental state | PubMed
Executive Functions in Students With Depression, Anxiety, and Stress Symptoms | PMC
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