by Tony Gjokaj July 23, 2020 4 min read

I was a heavily-caffeinated college student.

It was pretty overwhelming for me: working over 40+ hours a week as a Liquor Manager and Pharmacy Clerk, and going to school full-time while consulting small businesses.

I worked with alcohol, drugs, and had a passion for fitness - oh the irony.

I was on edge and stressed out most of the time... and the heavy stimulatory effects of caffeine didn't really help to drink a few cans of Monsters. Yet I heard a lot about the calming effects of green tea with caffeine, so I gave it a shot.

This helped a bit, then I started to explore why green tea benefitted me... and then I found l-theanine.

This was a game-changer for me.

In this post, we are going to dive in-depth on L-theanine, one of my favorite amino acids that inspired my journey into nootropics... and ultimately started the path to creating Reforged. We will introduce it, talk about its various benefits, and how to use the amino acid in its entirety.

Let's dive in!

About L-Theanine

L-theanine is a non-dietary amino acid that's commonly found in green tea. We can trace its roots back to China and eastern cultures. Well known for it's anti-anxiety and anti-stress properties, l-theanine has essentially been utilized for over 1700 years.

L-theanine elevates the levels of GABA and glycine, allowing increases in serotonin and dopamine. These are neurotransmitters that have everything to do with our emotions, mood, focus, sleep, and more. This makes L-theanine one of the most versatile nootropics one can utilize

We believe l-theanine is one of the best brain booster and mood enhancer you can have in your arsenal.

L-Theanine Benefits

Here are a few of L-theanine's main benefits:

Overall, L-theanine is an amino acid that reduces or inhibits the effects of stress responses to the brain. Think of incredibly stressful situations when you're in a reactive state - your blood pressure and heart rate increase. L-theanine helps reduce the effects of this state.

L-Theanine and Cognition

While we did mention that L-theanine improves cognition, we wanted to dive in deeper to how it improves memory, focus, and attention.

According to one study, frequent usage of L-theanine reduces oxidative damage and protects your neurons from injury. When it comes to individuals with brain degenerative disorders, nootropics like L-theanine are incredible.

L-Theanine and Caffeine

L-theanine is most commonly used in synergist to caffeine. The reason for this is that L-theanine typically helps minimize the negative stimulatory effects of caffeine. In addition, it has been shown to improve reaction times and attention when combined with caffeine.

L-Theanine and Sleep

L-Theanine is an amino acid that is commonly used in meditation and holistic health for its calming effects.

With that being said, L-theanine can potentially be used for sleep as well. While we don't have many studies on it, one animal study showed that it had some counteracting effects on caffeine-induced sleep disturbances. In another study, L-theanine helped with sleep quality, and the time it took to fall asleep in boys with ADHD. 

L-Theanine would help with sleep If you drink caffeine in the late afternoon, or when you feel restless, or even if you want that calming effect before bed. For sleep, we would recommend supplementing it with 500mcg or 1mg of melatonin.

Using L-Theanine

Here are our recommendations when taking L-theanine:

  • Take 100-250mg of L-theanine. While there are studies that showed no toxicity effects with 50 times this recommended dosage. As 100-250mg is way more than a few cups of green tea, this dose is recommended and has shown its various benefits in studies. Essentially, you don't need more than this.
  • Take L-theanine with caffeine (unless you're trying to sleep). Caffeine and L-theanine have very synergistic benefits in that it improves attention and reduces the negative stimulatory effects that caffeine gives us.
  • Take L-theanine before bed if you feel restless. L-theanine does not have any sedative side effects, so you won't feel drowsy after taking it.
  • If you do consider supplementing L-theanine with caffeine, you should take 250mg of L-theanine for every 150mg of Caffeine. We also recommend you do not exceed 400mg of caffeine per day for health purposes.

When it comes to L-theanine, please be aware that it may interact with other medications, so always consult your doctor or physician before taking it.

Getting A "W" With L-Theanine

As I mentioned, L-theanine is one of my favorite nootropics, and for good reason: it has truly augmented or elevated my lifestyle.

By taking L-theanine, expect the following benefits:

  • L-theanine reduces anxiety and stress
  • Improves cognition by improving focus, reaction times, memory, and more.
  • L-theanine is an antioxidant that produces antibodies to protect us from neurotoxicity.
  • Combined with caffeine, experience improved focus while minimizing the stimulatory effects of caffeine.
  • L-theanine provides you a calming effect that will encourage sleep.

L-theanine is one of those supplements that can be used for various situations and occasions, making it a very versatile supplement.

Drifting Away to Slumber

L-theanine is one of the components found in our sleep supplement, Drift. We used this because, after a day of caffeinated beverages, we want to provide you a calming and soothing effect before bed. In addition, this will help reduce any stimulatory effects you had from your late afternoon caffeine.

You'll experience some solid sleep from this one.

Drift away with us by getting yours here.

And with that, we want to thank you for taking the time to explore L-theanine, one of our favorite nootropics that has definitely elevated our lifestyle.

If you have any questions, comments, or insights, throw them below or email me at

Until next time, Reforged Warriors. Now, go out there and crush your goals!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He has been in the fitness space for over a decade, previously coaching individuals in body recomposition and strength training. His goal is to connect others with the knowledge they need to reach their greatest potential.

Also in Reforge Yourself

A Tactical Guide To Supplements: What Tactical Athletes Should Consider When Taking Supplements
A Tactical Guide To Supplements: What Tactical Athletes Should Consider When Taking Supplements

by Tony Gjokaj January 11, 2021 3 min read

A few years back, it was very common to see various fitness competitors get in trouble for banned substances - because of supplements. 

I remember one in particular competed and got disqualified because of one of his Pre-Workout products containing DMAA, him unknowingly realizing that it was a banned substance. This sadly ruined his reputation for quite some time.

We don't want things like that to happen to you.

So in this short post, we are going to dive into recommendations tactical and performance athletes should consider when taking supplements.

Let's dive in!

Read More
Fair Warning: Our Supplements Are STRONG!
Fair Warning: Our Supplements Are STRONG!

by Tony Gjokaj January 05, 2021 2 min read

As you may have noticed, our supplements are VERY POTENT.

They're efficaciously or clinically-dosed (following scientific studies).

Therefore, it's imperative that if you take supplements to consider the following (ESPECIALLY with ours) by reading this post!

Read More
8 Tips to Accomplish Your Fitness Goals In 2021
8 Tips to Accomplish Your Fitness Goals In 2021

by Tony Gjokaj January 02, 2021 8 min read

New Year, New Us.

Everyone is ready to make big lifestyle changes for the New Year (especially after 2020)... but as always, not everyone is prepared to make significant changes with their lifestyle.

We tend to underestimate our goals because we are completely optimistic and excited for the New Year. Without a coordinated strategy or direction, a lot of us end up failing because we never know how to get there.

In this post, we are going to give you 8 tips to conquer your fitness goals in 2021. After reading this, it is our hope that your mindset will be shifted to conquer your goals.

Read More

Join the Reforged Newsletter!