How to support focus and attention

By

Helen

My youngest son is about to do his finals so I thought I would investigate the latest literature on L-theanine. It is reputed to support all the mental processes associated with gaining knowledge and comprehension of a subject, which are collectively known as cognition. L-theanine is a non-protein amino acid, found in the leaves of the tea plant Camellia sinensis.

Attention and performance

This review considered the literature and clinical trials and looked at outcomes related to attention, inhibitory control, mind-wandering, cognition and mood.

They found that alertness rating increased whilst those for headaches and tiredness reduced. Participants were able to carry out a greater amount of work, leading to the conclusion that overall attention and work performance both increased.

Some of the trials combined the L-theanine with caffeine for synergistic effects.

Stress and relaxation

Previous studies have reported that consumption of L-theanine can help to aid relaxation, without causing sedation or adversely impacting cognitive function. L-theanine is reported to cross the blood brain barrier and improve GABA levels. GABA is the primary inhibitory neurotransmitter in the central nervous system, acting as the brain's 'brake pedal' to reduce neuronal excitability and promote calmness. It play a crucial role in controlling anxiety, stress and fear.

Sleep

Sleep is essential for overall wellbeing but is also critical for cognitive function. A more recent study found that L-theanine is also a safe and effective way to support sleep, including measures linked to falling asleep more easily, maintaining sleep as well as feelings of sleep satisfaction, refreshment and recover on waking.

Quick summary

In a nutshell it decreases anxiety and stress with no known side effects. Dosages were between 200-450 mg/day and studies reveal the following actions:

An increase in GABA, the calming neurotransmitter
A reduction in the stress response that can bloack cognitive function
It support mental focus (attention)
It supports healthy sleep
It promotes relaxation without causing sleepiness

We all need a little extra support sometimes and needless to say with exams looming I have treated him to a pot and he is finding it very helpful.

I am of course also a huge fan of breathwork for resetting the nervous system and to intercept the panic that can well up if we 'freeze' in the exam room. You can find out more about that here or get in touch, I'd love to hear from you.