If you love coffee, you must have had that anxious feeling after a good cup, that sudden case of the shakes. For some, this doesn’t stop them from grabbing that next mug, but for others, particularly those with caffeine sensitivity, this keeps them from enjoying the drink and its benefits.

Excessive Coffee Intake

Too much of a good thing can be bad. That applies to coffee too. Here are some of coffee’s side effects when you’ve had too much:

Anxiety. Caffeine activates the release of adrenaline, which is responsible for coffee’s energy-boosting benefits. At higher levels, this release promotes feelings of anxiety and nervousness.

Insomnia. One of coffee’s most valued benefits is its ability to keep us awake. However, too much coffee, especially when taken near bedtime, prolongs the time it takes to fall asleep, which may keep you from getting a restful night’s sleep.

Problems with digestion. Coffee has a laxative effect, which is beneficial for people who want to keep their bowels moving at a certain time of the day. Excessive amounts of coffee may result in loose stools or diarrhea. Studies have also found that coffee might aggravate gastroesophageal reflux disease (GERD).

Increased heart rate. Although not applicable to everyone, as caffeine tolerance or sensitivity differs from person to person, large doses of coffee may accelerate your heart rate and affect your heartbeat rhythm.

 

If you want none of these but still want to enjoy the benefits of coffee, check out the following wonder supplement to go with your caffeine.

L-Theanine

The amino acid L-theanine can be sourced from Camellias sinensis or tea leaves. It promotes feelings of calm and relaxation, neutralizing caffeine’s anxiety-inducing side effects. Often used as a nootropic, L-theanine also amplifies alpha brain waves, stimulating a state of calm alertness while  improving your creativity.

Anxiety-Busting Amino Acid

Because L-theanine has a similar structure to the excitatory neurotransmitter glutamate, it binds easily to glutamate receptors, preventing overstimulation.

To amplify its calming properties, L-theanine also activates the relaxing neurotransmitter GABA.

A bonus to this anxiety-relieving benefit: its produced without inducing drowsiness and impairing or slowing down movement, unlike other anti-anxiety medications. Studies have also illustrated that L-theanine also has a slight positive effect on alertness and attention, boosting caffeine’s brain-stimulating benefits.

Caffeine And L-Theanine Dosage

Writer Michael Brooks recommends his personal method of taking L-theanine pills or L-theanine powder with coffee. The ideal ratio for Brooks is 1:2 (100 mg of caffeine with 200 mg of L-theanine).

A different ratio might work for you, so you can play around and formulate your personal mix. There are no confirmed side effects to L-theanine, according to Healthline. Feel free to experiment to find your optimal dosage. 

If you want to skip all that work or if you like the benefits of coffee but don’t enjoy the taste, you can look for a supplement that has both caffeine and L-theanine such as OPTML Boost.

 

References:

https://www.healthline.com/nutrition/caffeine-side-effects#section2

https://www.lifeextension.com/Magazine/2016/3/Brain-Benefits-of-L-Theanine/Page-01

https://www.healthline.com/health/l-theanine#risks-and-side-effects