Drinking a steaming cup of coffee is a quintessential part of many people’s morning routine, one that isn’t always so easy to give up, even when experiencing unwanted side effects.
A 2020 survey from The National Coffee Association found that seven in 10 Americans drink coffee every week, while 62% drink coffee every day. The average American coffee drinker meanwhile drinks just over three cups per day.
But while coffee can provide energy and increase alertness, it can also present less favorable effects such as digestive issues, sleep disturbances, and even anxiety.
On social media, many users have been opening up about the latter effect, conceding that their beloved brew often makes them feel jittery, nervous, and on edge.
@kai.manning_ Then pour it out like an alcoholic #coffee #coffeeanxiety #joke #anxiety #dissociation ♬ Long Day - Kai
In hopes of curbing this unfortunate symptom without having to give up their morning cup of joe, some coffee drinkers have started taking L-theanine supplements.
@raphael_weiland L-Theanine + Caffeine: The Science Behind the Ultimate Focus Hack Caffeine is one of the most well-known stimulants, widely used to enhance alertness and energy. However, it can also lead to restlessness, increased heart rate, and an inevitable crash. This is where L-Theanine, an amino acid naturally found in green tea, comes in. How It Works: L-Theanine promotes relaxation without drowsiness by increasing alpha brain waves, which are associated with a calm yet alert mental state (Nobre et al., 2008). It also supports the production of GABA, dopamine, and serotonin, neurotransmitters that help regulate mood and stress (Nathan et al., 2006). Caffeine, on the other hand, blocks adenosine receptors, reducing fatigue and increasing dopamine release, which enhances motivation and alertness (McLellan et al., 2016). However, this can sometimes cause jitters, increased heart rate, and energy crashes. When taken together, L-Theanine counteracts caffeine’s negative effects, leading to: ✔️ Smooth, sustained energy (no crashes) ✔️ Improved focus & attention (Giesbrecht et al., 2010) ✔️ Reduced anxiety & stress (Kimura et al., 2007) Scientific Evidence: 📌 A study by Giesbrecht et al. (2010) found that L-Theanine combined with caffeine significantly improved attention-switching tasks and reduced distractions. 📌 Research by Owen et al. (2008) showed that this combination enhances cognitive performance without causing drowsiness. 📌 A review by McLellan et al. (2016) confirmed that caffeine alone can lead to overstimulation, but L-Theanine helps regulate the nervous system response. How to Use It: 🔹 Optimal Ratio: 2:1 (L-Theanine to Caffeine) (e.g., 200mg L-Theanine + 100mg Caffeine) 🔹 Best Time: Morning or early afternoon for focus without affecting sleep 🔹 Sources: Green tea, matcha, or supplement form Want to boost focus without the downsides of caffeine? Try this science-backed combo and experience calm energy with laser-sharp concentration. 🚀
♬ Originalton - Doc Rapha
Why might coffee induce anxiety?
Caffeine is a stimulant, says Catherine Gervacio, RND, a registered dietitian and nutrition consultant for WOWMD. It works by blocking a brain chemical called adenosine that normally helps you relax and feel sleepy.
This is what allows it to keep you awake and alert for many hours.
“While doing this, caffeine also ramps up other chemicals like adrenaline — the ‘fight or flight’ hormone — that will make you feel wired or on edge,” she explains. “Therefore, instead of being a relaxing ritual to reduce or calm your anxious nerves, it does the opposite.”
A study published in Current Neuropharmacology on the effects of caffeine on the body found that, besides influencing cognitive performance, caffeine increases the perception of alertness and wakefulness and sometimes induces anxiety, especially at high doses.
“Individuals — both adults and adolescents — who consume high doses of caffeine frequently report psychiatric symptoms and disorders, mainly anxiety and mood disorders, but also behavioral alterations,” the study noted.
How much caffeine you consume, as well as your genes and predispositions, will help dictate whether you’re impacted by this potential side effect. If you’re already prone to anxiety, you’re dehydrated, or you’re drinking it on an empty stomach, you may also be more likely to experience that on-edge, overly caffeinated feeling.
Can L-theanine help with caffeine-related anxiety?
L-theanine is a naturally occurring amino acid most commonly found in green tea, says Caroline Thomason, RD, CDCES, a dietitian based in Washington, DC.
“It’s known for its calming effects on the brain — helping to promote relaxation without causing drowsiness,” she tells WellnessPulse. “That’s why it’s often used to take the ‘edge’ off stress, and it’s becoming increasingly popular as a supplement, especially among people who want the alertness of caffeine without the anxious side effects.”
And unlike many internet trends, Thomason says there is some promising research behind the practice of taking it to curb caffeine-induced anxiety.
One study published in Nutrients on the effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults, for example, found that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.
L-theanine can promote a sense of calm and focus, she says, which may counteract the jitteriness or anxiety some people feel from caffeine.
“It works by influencing brain chemicals like GABA, dopamine, and serotonin — helping to smooth out the stimulating effects of caffeine without dulling your mental sharpness,” Thomason explains.
Some people choose to consume L-theanine in green tea, while others take it as a supplement alongside coffee or even use products that combine both to enjoy the energy boost with fewer side effects.
Should you try L-theanine for coffee-induced anxiety?
If you’re looking for relief from some mild jitters caused by caffeine, L-theanine could be a safe option to try.
Thomason says it’s generally considered safe and well-tolerated in most people, especially in doses between 100–400 mg, which are commonly used in research. Most people don’t experience side effects when it’s taken appropriately.
“That said, supplements aren’t regulated as strictly as medications, so quality can vary widely between brands,” she notes.
When comparing supplement brands, Thomason recommends choosing those that are known for rigorous testing and transparency around ingredient sourcing — something many supplement companies don’t consistently offer.
While L-theanine supplements are likely safe for most people, the amino acid can interact with some medications, especially for blood pressure or stimulants, Gervacio adds — so it’s always a good idea to check with your doctor before starting a new supplement.
And if you do decide to try it, don’t mistakenly assume it’s a cure-all.
“If your caffeine intake is very high or you’re particularly sensitive, adding L-theanine might help, but it won’t eliminate all symptoms,” Thomason says. “And it doesn’t address the root cause if you’re just overdoing it on caffeine.”
Other ways to reduce coffee jitters
If you’re looking for other ways to reduce those post-caffeine nerves, Thomason recommends drinking coffee after a meal, not on an empty stomach. This can blunt the caffeine absorption and reduce the chance of feeling jittery, she explains.
It’s also important to stay hydrated, as dehydration can make anxiety and caffeine side effects feel worse.
And if you’re hoping to cut back on caffeine, she recommends doing so gradually.
“If you’re having several cups a day, scaling back slowly can help your body adjust without withdrawal symptoms,” Thomason says.
You can also try low-caffeine or blended drinks, such as matcha or yerba maté, which offer a gentler lift with naturally occurring L-theanine and other calming compounds.
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