How much I-theanine should I take

For managing sleep and stress, Andrew Huberman recommends taking 100 to 200 milligrams of L-theanine. This should be taken about 30 to 60 minutes before sleep to enhance sleep quality and depth. L-theanine functions by increasing the inhibitory neurotransmitter GABA, which helps reduce activity in the brain’s thinking systems, aiding in the cessation of rumination and facilitating sleep onset. It is also used to manage chronic anxiety and stress, particularly in the late afternoon, for its stress-dampening effects 1.