Matcha's Beneficial Compounds - L-Theanine

Today I'd love to share with you a bit about the chemistry behind great matcha. In particular, we're gonna look at one particular compound: L-Theanine.

In recent years - and especially this past year - matcha has surged in popularity—not only for its vibrant green hue and distinct flavor but also for its remarkable health benefits, especially for those seeking natural solutions to reduce anxiety (which, I think, is a big part of the recent surge in demand). Among matcha's standout compounds, L-Theanine has captured attention for its ability to foster relaxation and enhance mental clarity without inducing drowsiness. As an amino acid abundant in matcha, L-Theanine has become a sought-after natural supplement for anxiety relief. So, how does L-Theanine work? And what does recent research reveal about its efficacy? Let's take a look!

Origins and Natural Sources

L-Theanine is an amino acid predominantly found in tea leaves, especially in green tea and matcha. It was first isolated in 1949 by Japanese scientists studying green tea.

The highest concentrations of L-Theanine are found in matcha. This is because matcha comes from shaded tea leaves. The shading process prevents the conversion of amino acids in the leaf into more bitter catechins.

L-Theanine can also be found in some obscure mushroom out there, but really it's a tea thing.

Key Benefits of L-Theanine

The main reason people love the effects of L-Theanine in matcha is because of its synergy with caffeine. L-Theanine seems to blunt the edgier effects of caffeine, producing a gentler and more sustained energy. This is a big part of why matcha has been particularly associated with Zen Buddhism - it keeps you awake for meditation without stressing you out. In fact, just consuming L-Theanine has been found to produce brain wave patterns akin to those found in people who are actively meditating.

Another reason L-Theanine is prized in the world of matcha is because of its taste. On its own, L-Theanine has a very savory taste. If you've had a lot of high-end matcha, you probably know that this is exactly the flavor profile that tea producers are looking for (often obsessively so!). L-Theanine also seems to alter the perception of bitterness, such that it can help smooth over the rougher edges of a tea. So, more L-Theanine doesn't just make for a more relaxing tea, but a tastier one as well.

How L-Theanine Works

Ok, we're gonna get a little geeky here.

The exact mechanisms haven't all been worked out, but L-Theanine seems to work via multiple pathways. There is some evidence that it blunts the effects of Glutamate - the brain's main excitatory neurotransmitter - while enhancing the effects of GABA, the brain's inhibitory (calming!) neurotransmitter.

Numerous studies have examined the effects of L-Theanine on anxiety and stress. A 2019 systematic review published in the journal Plant Foods for Human Nutrition analyzed multiple clinical trials and found evidence supporting L-Theanine's anti-stress and relaxation benefits.

Another study from 2007, published in Biological Psychology, demonstrated that L-Theanine reduced both psychological and physiological stress responses in participants performing mental tasks.

There's also research demonstrating L-Theanine becomes particularly effective when combined with caffeine and GABA. Both of these are found in tea, so this points to tea having a sort of "entourage effect" (to borrow a term from the world of Cannabis).

This is just the tip of the iceberg. There's been lots of research into L-Theanine, but I don't want to risk boring you! I've got more to say on L-Theanine as it relates to tea quality, but we'll save that for another time. For now let's just appreciate this unique compound that helps make matcha the powerhouse of relaxation that it is!

Thanks for reading and happy sipping,

Simon