Caffeine and L-theanine: what to know about the pairing
By Melt Daily ·
Caffeine and L-theanine show up together in a lot of energy and focus products, including our UP strip. Here is what each one is, why people pair them, how much is in a strip compared with everyday drinks, and who should leave caffeine out.
What caffeine is
Caffeine is a natural compound found in coffee beans, tea leaves, cacao and a handful of other plants. It is the most familiar pick-me-up there is, and most adults already know how it feels for them: more alert, more awake, and for some people, a little jittery if they have too much.
The caffeine in our UP strip comes from green tea. Caffeine is the same molecule whether it comes from tea, coffee or anywhere else, so the source mostly matters for labeling and personal preference.
What L-theanine is
L-theanine is an amino acid found naturally in tea leaves. It is not one of the amino acids your body uses to build protein. It is better known as one of the compounds that give tea its savory, rounded taste, and as a supplement ingredient associated with a calm, focused state of mind.
On its own, L-theanine is often included in products aimed at relaxation. Our EASY strip, for example, pairs 50 mg of L-theanine (from green tea) with 25 mg of GABA and 6 mg of vitamin B6, and has no caffeine.
Why the two are paired
Tea naturally contains both caffeine and L-theanine, and people have long described a cup of tea as feeling different from a cup of coffee: alert, but steadier. That everyday observation is a big part of why the pairing became popular in supplements.
The general idea is simple. Caffeine brings the alertness, and L-theanine is included because it may support a calm, focused feel alongside it. It is a common pairing in energy and focus products. Individual experiences vary, and we are not going to promise you a particular result. What we can tell you is exactly what is in the strip.
What is in an UP strip
Each UP strip contains, per the Supplement Facts panel:
- Caffeine (from green tea): 50 mg
- L-theanine: 30 mg
- Vitamin B12 (as methylcobalamin): 1000 mcg
The strip is cranberry flavored, weighs 290 mg in total, and dissolves on your tongue in under a minute. Vitamin B12 plays a role in normal energy metabolism, which is why it often appears in energy formulas. The label directions are one strip a day, and no more than one a day.
How 50 mg compares with everyday caffeine
Fifty milligrams is a modest amount. Caffeine in coffee and tea varies a lot with the beans or leaves, the brew time and the cup size, so treat everyday numbers as rough guides. For a sense of scale, the Mayo Clinic's caffeine chart lists these approximate amounts:
| Drink or product | Approximate caffeine |
|---|---|
| Brewed coffee, 8 oz | 96 mg |
| Espresso, 1 oz | 63 mg |
| Brewed black tea, 8 oz | 48 mg |
| Brewed green tea, 8 oz | 29 mg |
| Melt Daily UP strip | 50 mg |
Drink values from the Mayo Clinic caffeine chart. Real amounts vary by brand, brew and serving size.
So one UP strip lands in the neighborhood of a cup of black tea, or roughly half a typical cup of brewed coffee. Coffee-shop drinks are often bigger than 8 ounces, so they can contain a good deal more.
For context on daily totals, the U.S. Food and Drug Administration has cited 400 mg a day as an amount not generally associated with negative effects for most healthy adults. The FDA also notes that people vary widely in how sensitive they are to caffeine. Remember to count everything: coffee, tea, soda, energy drinks, chocolate and any other supplements all add up.
Who should avoid or limit caffeine
Caffeine is not for everyone. Skip UP, or talk with a healthcare provider first, if any of these apply to you:
- You are under 18. Our strips are for adults only.
- You are pregnant, trying to become pregnant, or breastfeeding.
- You are sensitive to caffeine, or caffeine tends to leave you jittery, anxious or with an upset stomach.
- You take medication or have a health condition, especially one involving your heart or blood pressure. The FDA notes that some conditions and medications can make people more sensitive to caffeine.
- You have trouble sleeping. Caffeine late in the day can get in the way of a good night, so most people take UP in the morning or early afternoon.
The FDA lists signs of too much caffeine that include a fast heart rate, jitters, anxiety, trouble sleeping, upset stomach and headache. If you notice any of these, cut back, and if they are severe, get medical help.
Tips for taking it
- Take it when you would normally reach for a coffee or tea, not in addition to several.
- Give yourself a cutoff time in the afternoon so it does not crowd your sleep.
- If you want calm without caffeine, a caffeine-free option like EASY may be a better fit.
- Stick to one strip a day, as the label directs.
If you are pregnant, nursing, taking any medication or managing a health condition, check with your doctor or pharmacist before adding a supplement.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
