For millions of people, having coffee in the morning is more than just a routine; it is a necessity. Coffee continues to be one of the most popular drinks in the world due to its reputation for providing an immediate boost in alertness. However, a common drawback lurks behind the boost: jitteriness, restlessness, or the unavoidable mid-afternoon drop. Coffee might become a smoother, more sustained performance enhancer with the simple addition of L-theanine, an amino acid that is naturally present in tea leaves, according to wellness expert Luke Coutinho.
In his latest social media post, coach Luke has explained how adding L-theanine to the daily coffee enhances focus without the jitters — often by taking 100 mg of L-theanine after a cup of black coffee—to achieve what he calls a state of “calm focus.”
Why coffee alone feels tricky
Adenosine, the brain chemical that causes "sleep pressure," is blocked by caffeine. Although it improves concentration, this can overstimulate the neurological system, especially in sensitive people. The result? Anxiety, restlessness, and erratic energy levels, explained Luke.
Calming edge of L-theanine
Unlike caffeine, L-theanine encourages relaxation without making you drowsy. According to studies, it alters neurotransmitters that affect mood and well-being, such as GABA, dopamine, and serotonin, and it raises alpha brain waves, which are linked to meditative calm. It also inhibits glutamate, an excitatory neurotransmitter that is connected to overstimulation and anxiety.
Unique pairing effect of L-theanine and caffeine
When combined, the two appear to work synergistically, producing effects greater than either substance alone. This combination has been shown to have several advantages, including less anxiety and jitters, enhanced focus and attention, quicker reaction times, and decreased distractibility. L-theanine plays a crucial role in avoiding the traditional caffeine "crash," which results in more consistent energy levels throughout the day.
Timing makes the difference
L-theanine may work best if taken soon after coffee. L-theanine takes 30 to 60 minutes to affect brain chemistry, but caffeine works immediately. Instead of only providing brief bursts of concentration, this delayed scheduling helps prolong mental clarity for hours.
An extensively researched ratio is 2:1 L-theanine to caffeine—for instance, 200 mg of L-theanine with 100 mg of caffeine. However, there have also been notable advantages to consuming 100 mg of L-theanine with a usual cup of black coffee, which normally contains 95–100 mg of caffeine.
Not a substitute for healthy habits
Although there is potential in the coffee-L-theanine combination, wellness coach Luke cautions that it cannot take the place of the fundamentals, which include stress management, a balanced diet, adequate sleep, and regular hydration. Supplements can improve performance, but lifestyle choices remain the key to long-lasting vitality.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
