A calming amino acid commonly paired with caffeine to smooth out jitters while preserving alertness. Typical doses mentioned are about 100 mg, with more effective ranges around 200–400 mg and up to 900 mg/day reported as generally safe, though higher amounts may cause sleepiness. It’s also used 30–60 minutes before bed as part of a sleep stack to promote relaxation and easier sleep onset.
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“and 100 to 400 milligrams of theanine taken again alone or in combination with the other supplements mentioned in this stack, many people find allows them to get really drowsy and fall asleep, sleep really deeply, and they feel much more refreshed the next day and they don't have a grogginess.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 27:07 · open ↗