One of the best things about drinking a cup of matcha is the focused, energized, alert feeling it gives you… without the jitters and anxiety that can creep up from other caffeinated beverages. This is thanks to L-theanine! This naturally occurring amino acid is known for promoting a calm, relaxed feeling without causing drowsiness. L-theanine has been shown to help sharpen focus, improve memory, and even support mood, and has recently become a very popular health supplement to take. It’s one of the main reasons tea, particularly matcha, has been used for centuries as a tool for meditation.
When it comes to increasing L-theanine intake, tea is the only truly meaningful natural dietary source. While some mushrooms contain L-theanine, the largest source, by far, is from leaves of the Camellia sinensis tea plant.
Keep reading to learn more about the best natural sources of L-theanine, starting with teas richest in this relaxing compound.
Learn more about the health benefits of L-theanine here.
1. Matcha
Matcha has more L-theanine than traditional steeped green tea because you consume the entire tea in its powdered form. Matcha is also shade-grown, which boosts its L-theanine content. This is why matcha is one of the highest natural sources of L-theanine and is often described as providing a relaxed focus. It’s ideal for meditation, when you need to focus, or anytime you want to feel grounded and clear.
Check out our Japanese-sourced, shade-grown matcha here.
2. Gyokuro
Gyokuro is another shade-grown Japanese green tea known for its naturally sweet, umami-rich flavor. Shade-growing increases its L-theanine production, similar to that of matcha. When brewed correctly (with a lower temperature), it can have a soothing, energizing effect.
3. Kabusecha & Other Shade-Grown Senchas
Sencha is a type of green tea grown in full sun, which increases its antioxidant content but reduces L-theanine. However, Kabusecha, a partially shade-grown sencha, has a bit more L-theanine than standard sencha teas, with a fresh, green, grassy flavor.
4. Tencha
Before matcha is ground into a very fine powder, it’s known as tencha, which refers to the whole dried tea leaf. Tencha, brewed gently, is delicate, slightly sweet, and rich in L-theanine.
Find our ceremonial tencha here.
5. Hojicha
Hojicha is a type of roasted green tea that’s naturally lower in caffeine and has roasted, caramel notes. Because roasting breaks down some amino acids in tea leaves, it is lower in L-theanine, but it still contains small amounts. Hojicha makes for an excellent tea to enjoy in the evening thanks to its toasty flavor and lower caffeine content.
6. White Tea
White tea can contain quite a bit of natural L-theanine, especially when made with young buds. The exact amount depends on where and how it’s grown, so L-theanine content can vary widely.
7. Black Tea
Black tea comes from the same tea plant as green tea, but its leaves are fully oxidized, which changes both the flavor and chemical structure. The oxidation process is thought to reduce L-theanine content compared to green and shade-grown teas. However, some recent studies show that certain varieties of black tea may actually have more L-theanine than green tea.
8. Bay Bolete Mushrooms
Some edible bolete mushrooms contain compounds structurally similar to L-theanine. Their effects are subtle and nowhere near the levels found in tea, but they can contribute to a feeling of calmness.
Bottom Line:
True L-theanine is found almost exclusively in tea, especially in shade-grown Japanese green teas like matcha and gyokuro. If you’re looking to naturally support focus, memory, energy, and relaxation, without feeling drowsy, your best strategy is to make tea a part of your daily ritual. Foods like dark chocolate, seaweed, and certain types of mushrooms can complement this effect, but tea remains the only meaningful dietary source of L-theanine.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resource:
Boros K, Jedlinszki N, Csupor D. Theanine and Caffeine Content of Infusions Prepared from Commercial Tea Samples. Pharmacogn Mag. 2016 Jan-Mar;12(45):75-9. doi: 10.4103/0973-1296.176061. PMID: 27019564; PMCID: PMC4787341.
Williams JL, Everett JM, D'Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.
Roderick Dashwood, Francesco Visioli, l-theanine: From tea leaf to trending supplement – does the science match the hype for brain health and relaxation?, Nutrition Research, Volume 134, 2025, Pages 39-48, ISSN 0271-5317, https://doi.org/10.1016/j.nutres.2024.12.008.
Keenan, E. K., Finnie, M. D., Jones, P. S., Rogers, P. J., & Priestley, C. M. (2011). How much theanine in a cup of tea? Effects of tea type and method of preparation. Food Chemistry, 125(2), 588–594. https://doi.org/10.1016/j.foodchem.2010.08.071
