Whether you’re an athlete, a fitness coach, or working in an office, finding ways to relax and reduce stress has become more important than ever.
Many people are turning to natural remedies for relaxation as part of their self-care, and two of the most popular and effective options are L-Theanine and Lemon Balm.
These natural compounds have been used for centuries to promote calm, focus, and overall well-being. When combined, they offer a powerful synergy that can enhance relaxation and improve mental clarity without the side effects associated with some synthetic treatments.
In this article, we‘ll explore what makes L-Theanine and Lemon Balm so special and how they work together to create a natural "magic" for relaxation.
What is L-Theanine?
L-Theanine is an amino acid primarily found in tea leaves, particularly in green tea. It was first discovered in the 1940s, and since then, research has highlighted its ability to promote relaxation without causing drowsiness. L-Theanine is recognised for its calming effects, and its unique action on the brain has been the focus of many studies exploring how it can help reduce stress and improve mental performance.
Although we’ve listed green tea on its own as a healthy energy drink alternative, L theanine as a standalone supplement without the caffeine in green tea has relaxation benefits.
How L-Theanine Works
L-Theanine works by influencing brain chemistry, particularly the neurotransmitters involved in mood regulation and relaxation. It promotes the production of alpha brain waves, which are associated with a relaxed but alert mental state. This is the type of brain activity experienced during meditation or when you're in a state of wakeful rest. L-Theanine is also known to modulate levels of dopamine and serotonin, both of which are key chemicals involved in mood regulation, making it useful for reducing stress and anxiety.
Benefits of L-Theanine
One of the key benefits of L-Theanine is that it helps the body and mind relax without causing sedation. Unlike some other calming agents such as Melatonin, it doesn’t leave you feeling sleepy or groggy. Instead, it promotes tranquillity, allowing for improved focus and concentration. Some of the major benefits include:
- Stress Reduction: L-Theanine helps lower cortisol levels, the hormone released during periods of stress. This leads to a more relaxed state of mind and helps manage anxiety.
- Improved Sleep Quality: L-Theanine helps reduce sleep disturbances and improve overall sleep quality. It doesn’t act as a direct sedative, but by lowering stress, it helps create a better environment for restful sleep.
- Mood Enhancement: By influencing neurotransmitters like dopamine and serotonin, L-Theanine can also have a positive impact on mood, potentially helping with mild anxiety or depression.
Scientific Evidence for L-Theanine
Numerous studies back up the benefits of L-Theanine. For example, research has shown that participants who consumed L-Theanine experienced increased alpha brain wave activity, indicating a state of relaxation [1]. Another study published in the Journal of Functional Foods found that L-Theanine significantly reduced stress responses in participants exposed to stressful situations, confirming its role as a powerful natural relaxant. [2]
What is Lemon Balm?
Lemon Balm (Melissa officinalis) is a fragrant herb from the mint family that has been used for centuries in herbal medicine. It has a lemony scent and flavor and is often used to reduce anxiety, promote sleep, and improve digestion. Lemon Balm has been a staple in traditional remedies for calming the mind and soothing the nervous system.
How Lemon Balm Works
Lemon Balm acts on the brain and nervous system by interacting with neurotransmitters like GABA (gamma-aminobutyric acid), which plays a role in regulating anxiety and stress. Lemon Balm helps to calm the nervous system and reduce feelings of anxiety, as it increases GABA activity. Additionally, Lemon Balm has mild sedative properties, making it useful for people struggling with restlessness or insomnia.
Benefits of Lemon Balm
Lemon Balm has many benefits, making it a popular choice for those looking to manage stress naturally. Some of its key benefits include:
- Anxiety and Stress Relief: Lemon Balm has a calming effect on the mind, helping to ease tension and nervousness. It has been traditionally used as a remedy for anxiety, and modern studies support its efficacy in this area.
- Mood Enhancement: Lemon Balm is known to improve mood and can help combat mild depression. Its soothing properties make it a natural choice for people dealing with irritability and mood swings.
- Improved Cognitive Function: Studies have shown that Lemon Balm can enhance cognitive performance, especially under stress. It can improve focus, memory, and alertness, making it beneficial for both mental clarity and relaxation.
- Sleep Aid: Thanks to its sedative properties, Lemon Balm is often used as a natural remedy for insomnia or restless sleep. It can help improve sleep quality, especially when used before bed.
- Digestive Support: Lemon Balm also has carminative properties, meaning it can help alleviate digestive discomfort and improve digestion, which is often impacted by stress.
Scientific Evidence for Lemon Balm
Lemon Balm’s calming effects are well-supported by research. A study published in the Journal of Phytotherapy Research found that Lemon Balm significantly reduced anxiety and improved mood in participants [3]. Another study in Psychosomatic Medicine demonstrated that Lemon Balm enhanced cognitive performance, particularly in situations involving stress, underscoring its value as a stress-relief agent [4]
The Synergistic Effect of L-Theanine and Lemon Balm
While L-Theanine and Lemon Balm are both effective on their own, their combined use creates a synergistic effect that enhances their benefits. Together, they offer a well-rounded approach to relaxation, stress reduction, and improved cognitive performance.
The calming properties of Lemon Balm complement L-Theanine’s ability to promote relaxation without drowsiness. When used together, they help reduce anxiety, lower stress, and improve mental clarity while still allowing for alertness and focus. This combination is particularly effective for those who want to relax without feeling sleepy or sluggish.
As it promotes the production of GABA and serotonin, the combination of L-Theanine and Lemon Balm also supports emotional balance and helps improve mood. Both compounds help create a sense of calm, making them ideal for managing stress naturally and gently.
How to Use L-Theanine and Lemon Balm
L-Theanine and Lemon Balm are available in various forms, including supplements, teas, and extracts. We recommend taking Verve Eclipse Duo, which is specifically formulated to help you sleep and relax. It also contains numerous other ingredients to help you sleep such as Vitamin B6, Chaga, Chamomile Extract, Lavender Herb Extract, and more.
Learn more about Verve Eclipse Duo
Dosage Recommendations
For L-Theanine, typical dosages range from 50-200 mg per day, depending on the desired effect. Lemon Balm can be taken in doses ranging from 200-500 mg, though smaller amounts can still be effective when combined with L-Theanine. It is best to start with a lower dose and adjust as needed based on your body’s response.
Best Time to Take
For relaxation and focus during the day, taking the combination in the afternoon or evening works well. If you’re using the duo to promote sleep, it’s best to take them an hour before bedtime to allow time for them to take effect.
Potential Side Effects and Considerations
Both L-Theanine and Lemon Balm are considered safe for most people, with few side effects. However, high doses of Lemon Balm can cause drowsiness or digestive upset. Additionally, those who are pregnant, breastfeeding, or taking medication should consult a healthcare provider before using these supplements.
L Theanine and Lemon Balm: Conclusion
L-Theanine and Lemon Balm offer a natural and effective way to promote relaxation, reduce stress, and enhance mental clarity. Their complementary effects create a powerful synergy that can help you manage everyday stress while maintaining focus and alertness. Whether you’re looking to improve your sleep, reduce anxiety, or simply find a moment of calm, this natural combination can be a valuable tool for overall well-being.
Looking to get more well-being ideas? Check out our Well-being Wednesday article or ask in our community.