L-Theanine
What Huberman said
Huberman says he supplements theanine for sleep and includes it in his sleep stack 30 to 60 minutes before bed, saying it helps him turn off his mind and fall asleep. He also says it can reduce task-completion anxiety. Separately, he suggests theanine to offset caffeine jitters, citing 200 to 400 mg as the effective range while calling that a very high dose. He warns it can make dreams very vivid and is not a good idea before sleep for people prone to night terrors or sleepwalking.
Doses, as he worded them
“100-400mg Theanine”[1]
30-60 min before bed
“100 to 200 milligrams of theanine”[5]
his own use to turn off his mind and fall asleep (2021)
“200 to 400 milligrams”[6]
the dosages he says are effective for offsetting caffeine jitteriness; he adds "that's a very high dosage of theanine"
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
Where he said it
- 1
“100-400mg Theanine ... Don't take theanine if you have overly intense dreams, sleep-walk, or have night terrors.”
Toolkit for Sleep
Newsletter · 2021
- 2
“I happen to take magnesium threonate, theanine, and apigenin.”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 00:58:11 · 2023
- 3
“consider supplementing with theanine to reduce those negative effects.”
Use Caffeine for Mental & Physical Performance
Newsletter · 2024
- 4
“It also can reduce task completion anxiety, so anxiety related to task completion. ... But this is one reason why I supplement theanine for sleep.”
Tools for Managing Stress & Anxiety
Episode · 01:21:10 · 2021
- 5
“100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.”
Master Your Sleep & Be More Alert When Awake
Episode · 01:10:00 · 2021
- 6
“the dosages of theanine that are effective for offsetting the jitteriness of caffeine is 200 to 400 milligrams”
Using Caffeine to Optimize Mental & Physical Performance
Episode · 01:13:00 · 2022
Part of his stacks
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information