Best L-Theanine Supplements (2026)
L-Theanine is an amino acid found naturally in green tea leaves that promotes relaxation without drowsiness. It works by increasing alpha brain wave activity and boosting levels of calming neurotransmitters like GABA, serotonin, and dopamine. Research shows L-theanine can reduce stress, improve focus (especially when paired with caffeine), and support better sleep quality. Typical effective doses range from 100–400 mg daily, and it’s one of the few supplements with a strong safety profile and minimal side effects.
Quick Comparison
| Product | Key Ingredients | Dosage | Form | Best For |
|---|---|---|---|---|
| Lunakai Calm & Stress Relief Gummies | GABA + L-Theanine | L-Theanine + GABA blend | Gummies | Best Overall |
| PYM Citrus Mood Chews | GABA, L-Theanine, Rhodiola | 90 mg L-Theanine | Chews | Best for Mood Support |
| Lunakai Magnesium Glycinate + L-Theanine | Magnesium Glycinate, L-Theanine | 420 mg Mag + L-Theanine | Gummies | Best for Sleep |
| Pink Stork Magnesium + L-Theanine | Magnesium Glycinate, L-Theanine, Lemon Balm | Multi-ingredient blend | Capsules | Best Melatonin-Free Sleep |
| Natures Craft Calming Gummies | Ashwagandha, Magnesium, L-Theanine | Multi-ingredient blend | Gummies | Best Stress Formula |
| 13-in-1 Lithium Orotate with L-Theanine | Lithium Orotate, Ashwagandha, L-Theanine | 100 mg L-Theanine | Capsules | Best Multi-Ingredient |
| Nutricost L-Theanine | Pure L-Theanine | 200 mg | Capsules | Best Value Pure L-Theanine |
1. Lunakai Calm & Stress Relief Gummies — Best Overall
- Natural Stress Relief Gummies – Formulated with GABA, L-Theanine and Lemon Balm these delicious chewables help support natural stress relief and a calm mindset for adults and kids without causing drowsiness.
- Fast-Acting Calm Gummies – Designed to work quickly, these calming gummies for adults and kids support relaxation, focus, and balance when you need it throughout the day.
- Vegan & Allergy-Friendly Formula – Made with natural ingredients and free from gluten, dairy, soy, nuts, shellfish, and animal products—ideal for those with food sensitivities or dietary restrictions.
- Flexible Daily or As-Needed Use – Take 1–2 calming gummies daily or when occasional stress arises. This anti stress support option fits effortlessly into your wellness routine.
- No Artificial Additives or Sweeteners – These stress less gummies are crafted without artificial sweeteners, dyes, or preservatives, offering a clean way to support a relaxed state of mind.
A GABA and L-Theanine gummy blend designed for daily calm and stress relief without drowsiness.
Lunakai’s Calm & Stress Relief Gummies combine L-Theanine with GABA, the brain’s primary inhibitory neurotransmitter. This pairing is backed by research showing that L-Theanine and GABA together promote relaxation more effectively than either ingredient alone. The chewable gummy format makes daily supplementation easy and enjoyable, and the formula is designed for daytime use — providing calm focus rather than sedation. Made in a USA GMP-certified facility, vegan, and non-GMO.
- Pros:
- Synergistic GABA + L-Theanine combination
- Promotes calm without drowsiness
- Pleasant-tasting gummy format
- Cons:
- Contains added sugar
- Blend doesn’t disclose exact L-Theanine dose separately
Best for: Anyone looking for a daily stress-relief supplement that promotes calm focus during the day.
2. PYM Citrus Mood Chews — Best for Mood Support
- Prepare Your Mind: PYM Mood Chews are formulated with all-natural vegan ingredients that intuitively optimize your body’s ability to absorb mood-boosting nutrients. Think your favorite fruit chew, built to support your stress, worry and overwhelm.
- Mindful Blend Of Ingredients: Our gluten-free gummies are made with 90mg of L-Theanine to help support relaxation and focus, as well as 130mg of GABA to help ease stress and support better sleep.
- Clean & Flavorful Boost: This balance of sweet and sour is perfect for a citrusly refreshing mood boost. Proudly manufactured in the USA, our chews are non-GMO and keto-friendly, with no added sugars.
- Everyday Solution To Everyday Stress: Designed by neuroscientists and nutritionional psychiatrists, our blend of amino acids target the neurotransmitters that help your body manage stress, allowing you to naturally relax and focus with a calm state of mind.
- A Mindful Mission: PYM’s mission is to provide natural and effective mental hygiene products to promote self-care and mental well-being. PYM prepares your mind to produce the naturally occurring neurotransmitters that help you feel like yourself again.
A mood-support chew combining 90 mg L-Theanine with 130 mg GABA and adaptogenic herbs for stress and overwhelm.
PYM Mood Chews were created by a founder who experienced anxiety firsthand and wanted a science-backed alternative to prescription medications. Each serving provides 90 mg of L-Theanine alongside 130 mg of GABA and Rhodiola rosea, an adaptogen shown to reduce stress-related fatigue. The chews are designed for on-the-go use — take them before a stressful meeting, during a busy day, or whenever overwhelm hits. PYM is a certified B Corporation committed to mental health awareness. Available in citrus and berry flavors.
- Pros:
- Transparent dosing — 90 mg L-Theanine, 130 mg GABA per serving
- Portable chew format for on-the-go stress relief
- Includes Rhodiola for additional adaptogenic support
- Cons:
- 90 mg L-Theanine is below the 200 mg clinical dose
- Premium price per serving compared to capsule alternatives
Best for: People dealing with situational stress, worry, and overwhelm who want a portable, tasty mood-support supplement.
3. Lunakai Magnesium Glycinate + L-Theanine — Best for Sleep
- L-Theanine + Magnesium Gummies — Contains 426mg of magnesium glycinate and L-Theanine in tasty magnesium gummies to support calm and relaxation in chewable form.
- Magnesium Glycinate Gummies for Sleep Support — Helps adults and kids enjoy restful sleep and a peaceful bedtime routine with gentle, non-habit-forming ingredients.
- Gentle Gummies for Adults & Kids — Made with magnesium glycinate, a highly absorbable form that’s easy on digestion and ideal for sensitive stomachs.
- Delicious Magnesium Supplement with Tropical Flavor — Naturally flavored magnesium gummies offer a tasty experience without artificial flavors or preservatives.
- Vegan Magnesium Gummies for Women, Men & Teens — These non-GMO magnesium gummies are free from gluten, dairy, soy, and common allergens to suit various dietary needs
A magnesium and L-Theanine combo designed to promote deep relaxation and better sleep quality.
This formula pairs 420 mg of magnesium glycinate — the most bioavailable and calming form of magnesium — with L-Theanine for a powerful sleep-support combination. Magnesium glycinate activates the parasympathetic nervous system and supports GABA receptor function, while L-Theanine promotes alpha brain waves associated with the relaxed-but-alert state that precedes sleep. Research shows this combination may reduce sleep latency (time to fall asleep) and improve overall sleep quality. The gummy format is suitable for both adults and older children.
- Pros:
- 420 mg magnesium glycinate — full clinical dose
- L-Theanine + magnesium synergy for sleep
- Melatonin-free — won’t create dependency
- Cons:
- Gummies contain added sugar
- Large serving size typical of magnesium gummies
Best for: People who want better sleep without melatonin, using the calming synergy of magnesium glycinate and L-Theanine.
4. Pink Stork Magnesium + L-Theanine — Best Melatonin-Free Sleep Aid
- Magnesium for Sleep: Pink Stork Magnesium Glycinate, L-Theanine, Lemon Balm supplement features 4 key ingredients for restful + healthy sleep habits. Take 3 non-habit forming capsules daily at bedtime to ensure a restful night's sleep + wake up refreshed! Each bottle contains 30 servings.
- Holistic Wellness: Magnesium is an essential mineral that your body can't produce on its own, and over 80% of women are actually deficient in it. We’ve got you covered with the best magnesium for a peaceful night of sleep. According to the APA's 2023 Stress in America survey, women feel more stressed than ever and struggle to get enough rest. But don't worry, we’re here to support you with natural, melatonin-free magnesium sleep solutions to help you feel your best!
- Non-Habit Forming: The Sleep Foundation reports that nearly half of all women get less than the recommended 7 hours of sleep nightly, due to stress, hormonal changes, and caregiving. We developed this non-habit-forming magnesium for sleep to help you get the rest you need!
- Tested for Excellence: Our Magnesium Glycinate, L-Theanine, Lemon Balm Sleep capsules are vegan, cruelty-free, non-GMO, gluten-free, soy-free, and packaged in a UV-protected bottle. Each product is cGMP-certified and third-party tested for quality.
- Women-Owned, Women-Run: Our founder and CEO, Amy Suzanne, is a mom of 6 children and knows how important it is to give women products you can trust. Over 80% of our employees are women, and we create clean, trusted, and effective products for every stage of your journey. We are on a mission to provide women with hope and positively impact everyone that comes in contact with Pink Stork.
A three-ingredient sleep formula combining magnesium glycinate, L-Theanine, and lemon balm — no melatonin.
Pink Stork’s formula takes a melatonin-free approach to sleep support using three evidence-based calming ingredients. Magnesium glycinate supports muscle relaxation and nervous system calm, L-Theanine promotes alpha brain wave activity for the relaxation state before sleep, and lemon balm (Melissa officinalis) has been used for centuries as a mild sedative herb. Clinical research supports lemon balm’s ability to reduce anxiety and improve sleep quality. This combination targets the root causes of poor sleep — stress and an overactive mind — rather than simply forcing drowsiness.
- Pros:
- Melatonin-free — no risk of dependency or grogginess
- Three complementary calming ingredients
- Lemon balm adds herbal sedative support
- Cons:
- Capsule format — not ideal for those who prefer gummies
- Individual ingredient doses may not be fully disclosed
Best for: People who want natural sleep support without melatonin using a gentle, multi-ingredient approach.
5. Natures Craft Calming Gummies — Best Stress Formula
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An ashwagandha, magnesium, and L-Theanine combination gummy for comprehensive daily stress management.
Natures Craft combines three of the most research-backed calming ingredients into one gummy: Ashwagandha (an adaptogen clinically shown to reduce cortisol by up to 30%), magnesium (essential for nervous system function), and L-Theanine (for alpha brain wave support). This broad-spectrum approach addresses stress at multiple levels — cortisol regulation, neurotransmitter support, and mineral replenishment. The gummy format and pleasant taste make it easy to stick with daily. A solid choice for anyone dealing with chronic daily stress rather than just occasional episodes.
- Pros:
- Three evidence-backed calming ingredients
- Ashwagandha targets cortisol directly
- Affordable gummy format
- Cons:
- Individual ingredient doses may be lower than standalone supplements
- Ashwagandha should be cycled (8 weeks on, 2 weeks off recommended)
Best for: People dealing with chronic daily stress who want a comprehensive calming supplement rather than a single-ingredient product.
6. 13-in-1 Lithium Orotate with L-Theanine — Best Multi-Ingredient
- 13-in-1 Formula - Layered Support: Calm Mood (Lithium Orotate + L-Theanine), Stress Balance (Ashwagandha), Sleep Recovery (Magnesium Glycinate + Lemon Balm), and Focus & Clarity (Bacopa + Lion’s Mane Mushroom). Backed by Zinc and Vitamins D3/B6/Folate/B12 to support foundational nutrition. Low-temperature extraction helps preserve key actives. Black Pepper enhances bioavailability for more reliable results.*
- Trace Mineral - Lithium Orotate 10 mg: Lithium Orotate is a gentle trace mineral form of lithium(bound to orotic acid), to supports emotional balance and steady mood. With consistent daily use, helps support cognitive clarity, memory function, and long-term brain health. Compared with lithium orotate 1mg or 5mg formulas, our 10 mg provides a higher-strength option for daily support. Compared with some other lithium supplements, lithium orotate is often chosen for its gentle, well-tolerated form for daily use.*
- Ashwagandha 300mg + L-Theanine 200mg + Magnesium Glycinate 100mg: A synergistic trio for busy days and wired nights. Ashwagandha help supports a stress balance and cortisol rhythm. L-Theanine help promotes calm, focused clarity and gentle Magnesium Glycinate helps relax the body for a smoother wind-down. By day, it helps you stay composed and clear; by night, it helps your body ease into relaxation and restorative rest - creating a smoother, more consistent rhythm from morning to bedtime.*
- Immediate Calm & Restful Balance: On those "too much on my mind" days, Theanine and Lemon Balm help quiet the mind and encourage calm focus, while Lithium Orotate supports steady mood. Magnesium Glycinate promotes deeper, more restorative sleep and supports health GABA signaling - without next-day grogginess.*
- Long-Term Memory, Focus & Brain Health: With consistent daily use, Bacopa and Lion’s Mane Mushroom help support long-term memory pathways, focus, and mental sharpness - ideal brain supplements for memory and focus. B6, Folate, B12, Zinc, and D3 help maintain key nutrients that support brain and nervous system function, promoting steady mental performance as part of a long-term routine.*
A complex mood and calm formula pairing low-dose lithium orotate with ashwagandha and L-Theanine.
This 13-in-1 formula takes a comprehensive approach to mood support with 10 mg of lithium orotate (a trace mineral used at low doses for mood stabilization), 300 mg of ashwagandha, and 100 mg of L-Theanine as its core ingredients. Low-dose lithium orotate has gained attention in the biohacking community for its potential neuroprotective and mood-balancing properties — distinct from prescription lithium carbonate used at much higher doses. The addition of L-Theanine and ashwagandha provides complementary relaxation and stress-reduction support.
- Pros:
- Unique lithium orotate + L-Theanine combination
- 300 mg ashwagandha for cortisol reduction
- 13-ingredient formula for broad mood support
- Cons:
- Complex formula — harder to isolate which ingredient works
- 100 mg L-Theanine is below the standard 200 mg clinical dose
Best for: Biohackers and those looking for a comprehensive mood-support stack that includes L-Theanine alongside multiple complementary ingredients.
7. Nutricost L-Theanine — Best Value Pure L-Theanine
A no-frills, pure 200 mg L-Theanine capsule at an unbeatable price per serving.
Nutricost delivers exactly what the clinical research recommends: 200 mg of pure L-Theanine per capsule with no unnecessary additives, fillers, or proprietary blends. At 240 capsules per bottle, this is one of the most cost-effective L-Theanine supplements available — providing an 8-month supply at a fraction of the cost of branded alternatives. The formula is non-GMO, gluten-free, and manufactured in a GMP-certified and FDA-registered facility. Every batch is third-party tested for purity and potency. If you want straightforward L-Theanine at the researched dose without paying for a brand name, this is it.
- Pros:
- 200 mg clinical dose — matches research protocols
- 240 capsules — outstanding value (8-month supply)
- Clean formula — no proprietary blends or unnecessary ingredients
- Cons:
- Capsule only — no gummy or chew option
- No added synergistic ingredients (GABA, magnesium, etc.)
Best for: Anyone who wants pure, clinically-dosed L-Theanine at the lowest possible cost per serving.
How to Choose the Best L-Theanine Supplement
Start with your primary goal. If you want pure L-Theanine for focus and cognitive support (especially paired with coffee), a standalone 200 mg capsule like Nutricost or Sports Research is the most straightforward choice. If stress and anxiety relief is the goal, look for formulas that combine L-Theanine with GABA, ashwagandha, or magnesium for broader neurotransmitter support. For sleep, a magnesium glycinate and L-Theanine combination is one of the most effective melatonin-free options available.
The clinically effective dose of L-Theanine is 100–400 mg daily, with most research using 200 mg. Check whether combination products disclose the exact L-Theanine dose or hide it in a proprietary blend. Patented forms like Suntheanine (produced via enzymatic fermentation for higher purity) are considered premium but aren’t strictly necessary — generic L-Theanine is well-studied and effective.
L-Theanine is one of the safest supplements available with virtually no reported side effects at standard doses. It doesn’t cause dependency, tolerance, or withdrawal. It can be taken morning or evening depending on your goal — morning with caffeine for focus, or evening for relaxation and sleep. Look for GMP certification and third-party testing as basic quality indicators.
Frequently Asked Questions
What does L-Theanine do?
L-Theanine is an amino acid that increases alpha brain wave activity, promoting a state of relaxed alertness without drowsiness. It also boosts levels of GABA, serotonin, and dopamine — neurotransmitters involved in mood, relaxation, and focus. Research shows it can reduce perceived stress, improve attention, and enhance sleep quality.
How much L-Theanine should I take daily?
The standard clinical dose is 200 mg per day, taken as a single dose. For sleep support, doses up to 400 mg have been studied. For focus enhancement when paired with caffeine, 100–200 mg alongside your usual coffee intake is the most common protocol. Start with 200 mg and adjust based on your response.
When is the best time to take L-Theanine?
It depends on your goal. For focus and productivity, take it in the morning with caffeine — the combination of L-Theanine and caffeine is one of the most well-studied nootropic stacks, providing alert focus without jitters. For relaxation and sleep, take it 30–60 minutes before bedtime. L-Theanine works within 30–60 minutes of ingestion and effects last 4–6 hours.
Does L-Theanine make you sleepy?
No. Unlike melatonin or sedative herbs, L-Theanine promotes relaxation without causing drowsiness. During the day, it creates a state of calm focus. At night, it helps quiet an overactive mind, making it easier to transition into sleep naturally. This non-sedating quality is what makes L-Theanine useful at any time of day.
Can I take L-Theanine with caffeine?
Yes, and this is one of the most popular ways to use it. Research shows that combining L-Theanine (200 mg) with caffeine (100 mg) improves focus, attention, and task-switching accuracy while reducing the jitters and anxiety that caffeine alone can cause. Many users add L-Theanine to their morning coffee routine for smoother energy and concentration.
Are there side effects of L-Theanine?
L-Theanine is exceptionally well-tolerated. The FDA recognizes it as GRAS (Generally Recognized As Safe). Side effects are rare and mild, potentially including slight headache or dizziness at very high doses. It does not cause dependency, tolerance, or withdrawal symptoms. Those taking blood pressure medication should consult their doctor, as L-Theanine may have a mild blood-pressure-lowering effect.
