Focus stack
Caffeine with theanine (caffeine episode)
From his 2022 caffeine episode: theanine to offset caffeine jitters.
How he takes it
He presents theanine as a way to offset the jitteriness of caffeine: many people take 100 mg, and 200-400 mg is the effective range he cites, though he calls that "a very high dosage of theanine." He says taking theanine before sleep is not a good idea if you tend to have very vivid dreams.
What’s in it
- Caffeine
He said “1 to 3 milligrams of caffeine per kilogram of body weight”
- L-Theanine
He said “200 to 400 milligrams”
Cautions he mentions
- Caffeine
- Start on the lower end of the 1-3 mg/kg range; if sensitive, start lower.
- Avoid caffeine within 10-12 hours of bedtime; for some people 8 hours is fine.
- If you experience anxiety or panic attacks, be very careful with your caffeine intake.
- Avoid extended consumption of high levels of caffeine: increased risk of headaches, anxiety, irritability and blood vessel damage.
- Large commercial coffees can contain as much as 1 gram (1,000 mg) of caffeine.
- Caffeine is a diuretic (loss of fluid, sodium and other electrolytes); consume equal volumes of water with your caffeine.
- L-Theanine
- Don't take theanine if you have overly intense dreams, sleep-walk, or have night terrors.
- Sleepwalkers should be careful about taking theanine; taken with magnesium it can make some people so sleepy they have trouble waking.
Where he laid it out
- 1
“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
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.