What is L-theanine?
L-theanine is an amino acid first discovered in tea leaves and now a key ingredient in several of our Ryde: shots. Unlike many ingredients that rely on anecdotal evidence, L-theanine has been tested in randomized controlled trials, widely considered the gold standard in scientific research. Scientists have been particularly interested in its ability to support aspects of cognitive performance, relaxation and sleep.
Why did we take a closer look at it?
Our team recently pulled together the latest research on L-theanine including evidence from systematic reviews and meta-analyses of human clinical trials to understand its potential benefits. Our team's review suggests that L-theanine is a promising functional ingredient for supporting focus, relaxation, and sleep.
What the science says
Cognition
The research suggests that L-theanine may help support aspects of cognitive performance with doses of 100-400mg associated with small improvements during certain attention-based tasks. The effects appear to be especially strong when L-theanine is combined with caffeine, a pairing that's also naturally found in tea.
Calm
One of the most consistently reported benefits of L-theanine is its ability to support relaxation. Clinical trials suggest that 200-400mg per day may help people feel calmer during stressful situations. What makes this particularly interesting is that participants typically experienced these benefits without feeling drowsy or sedated - so perfect for moments when you need to stay calm and on your A-game, whatever the time of day!
Sleep
Our review also found evidence that L-theanine can support sleep quality. Studies using 200-450mg per day reported improvements in several measures of sleep, including how quickly people fell asleep, how rested they felt in the morning, and their overall sleep quality. Interestingly, L-theanine doesn't appear to increase how long you sleep. Instead, it may help support the quality of the sleep you're already getting.
Why this matters
People are increasingly looking for products that help them perform, recover, and feel at their best. But not all ingredients are supported by the same level of evidence.
At Ryde: we're committed to formulating products with ingredients that are backed by real science. That's why we regularly review the latest research and assess whether ingredients can genuinely deliver real benefits. The growing evidence behind L-theanine is exactly the kind of science we look for: well-studied and linked to results people actually care about, like focus, relaxation and sleep quality.
The Bottom Line
Backed by robust scientific research, L-theanine can help to support:
- Focus
- Calm during stressful situations
- Healthy sleep quality
At Ryde: our sole purpose it to make wellbeing feel easy. It's why we stay on top of the latest science, so you don't have to. Whatever todays throws at you - Ryde: it.
Link to paper:
https://doi.org/10.3389/fnut.2026.1922819
