The Role of L-Theanine in Improving Mental Health for IBS
Irritable bowel syndrome (IBS) is a functional gut-brain disorder, meaning it is marked by an altered gut-brain connection. We know that IBS increases risk for mood disorders and anxiety. We also know that mood disorders, stress, and anxiety can increase the risk for IBS and can trigger IBS symptoms. This means that interventions for IBS management should target both the gut and the brain.
When we look at targeting the brain for IBS, we typically focus on reducing stress and supporting the hormones involved in stress and mood. We utilize interventions like cognitive behavioral therapy (CBT), therapy, journaling, mindset work, breathwork, and more. For some, supplements can also be a piece of this gut-brain puzzle. One supplement that is gaining more attention for its role in improving mental health is L-theanine.
L-theanine is a non-protein amino acid, naturally found in green tea. It has been used in China, Japan, and other Asian countries to treat anxiety and depression because it is thought to improve mood, help relax and calm the body, and improve cognitive function. As we know with any supplementation, claims aren’t always supported by science, and claims aren’t regulated to be accurate. With L-theanine, we do actually have some research to back up it’s claims.
Animal studies have shown that L-theanine may have neuroprotective properties and may be a cognitive-enhancing agent. It has been reported to act on the brain to modulate monoamine levels in the central nervous system, improve performance in recognition tasks, and to have anti-stress or antidepressant-like effects.
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In addition to animal studies, there are also human studies that shown L-theanine to play a role in attention-oriented tasks to improve focus, provide beneficial effects on one’s mental state, including sleep quality, and to have a positive effect on mood. For mood, L-theanine may increase serotonin, dopamine, and GABA levels in the brain. Serotonin is a chemical, mostly found in the gastrointestinal (GI) tract, that sends signals between nerve cells. This is shown to be active in constricting smooth muscles, contribute to wellbeing and happiness, and help regulate sleep-wake cycles.
Serotonin also plays a key role in maintaining mood balance, and low levels are linked to depression. Dopamine is a neurotransmitter that contributes to feelings of pleasure and satisfaction. It can boost mood, motivation, and attention, and also helps regulate movement, learning, and emotional responses.
GABA is an amino acid that works as a neurotransmitter to block certain brain signals and decrease activity in the nervous system. This promotes relaxation, calm, balanced mood, alleviation of pain, and optimal sleep. An increase in serotonin, dopamine, and GABA would improve mental health significantly and help reduce stress, which could help prevent IBS symptoms and contribute to a more diverse microbiome.
The research we have points to an of 100-200 mg per day, however this could be highly individual so it’s important to work with your medical provider(s) to determine a proper dose for you, if any dose is appropriate. The studies we currently have are promising, and we do still need more research to support these claims and provide better guidance on the use of L-theanine in practice.
As of now, there are no known adverse side effects or interactions with other natural products or medications. L-theanine is also not shown to lead to tolerance or dependence over long periods of time.
When it comes to IBS, there’s no secret pill out there that will cure the condition and make all symptoms go away. However, there are interventions that can be extremely helpful. When it comes to the brain side of the condition, L-theanine may be a promising option to improve mood, reduce stress, and promote better sleep.
If you’re looking for a plan to manage your symptoms and care for your overall health, schedule a consult call here to talk through a plan that will help you the most!
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