Since a safe and effective theanine dosage has not been established yet, it is best to start with a reasonable dose and adjust it if necessary. Increase the dose if the supplement does not work well enough, and decrease the dose if you experience any side effects. Do not take more than the recommended theanine dose on the label of your particular product.
It is important to note that unlike medications (for which the standard doses have been well established), there is less information for determining the best dose for supplements, including theanine (also known as L-theanine). Since theanine has been studied very little in humans, a safe and effective theanine dose has not yet been established for any use.
One study used a dose of theanine 200 mg, but it is not known whether this dose is either safe or effective. Since there is little strong evidence to guide you in your choice of a theanine dosage, a good plan is to start with a reasonable dose (the recommended starting dose on the label of your theanine product, or perhaps a little less) and see how your body reacts to that dose. If it seems to be working a little, but not quite well enough, perhaps a higher dose (but not more than recommended on the label) would be right for you. If you find that you are experiencing theanine side effects, perhaps a lower dose would be better. A maximum safe theanine dose has not been established.
It should be noted that although theanine is an amino acid, it is not essential for human nutrition. As a result, there is no Recommended Dietary Allowance (RDA) for theanine.
Some considerations for people taking theanine include:
- Since the manufacturing of supplements (such theanine) is not closely regulated, it is important to choose a trustworthy manufacturer for theanine supplements. It is a good idea to look for the "USP" symbol, since this means that the supplement has been tested and contains the right ingredients in the right amounts.
- If you have any chronic health problems or take any prescription medications, it is probably a good idea to check with your healthcare provider before taking theanine.
- If you are unsure about anything related to your dosage or theanine dosing in general, please talk with your healthcare provider.