La teanina es un aminoácido que se encuentra exclusivamente en Camellia sinensis (Té Verde) siendo el único compuesto que le confiere su sabor. Las características de la teanina incluyen agentes relajantes, reducción del estrés y mejora de la concentración.
- Origen: Basado en plantas
- Fuente: Té Verde
- Tipo: Aminoácido, nootrópico
- Rango de edad: Adults (18-60), Seniors (>60)
- Toxicidad: No tóxico
- Outcomes: Función Cognitiva y Salud Cerebral, Concentración y Atención
What are Teanina benefits?
La teanina, también conocida como L-teanina, es un aminoácido que se encuentra habitualmente en el Té Verde y negro, junto con la cafeína y algunas setas. Según las investigaciones, la teanina tiene una similitud estructural con la glutamina y con los dos neurotransmisores que se producen a partir de ella (GABA y glutamato). En general, la teanina es ampliamente utilizada por las personas para ayudar a reducir la ansiedad y promover la relajación sin somnolencia. Además, otros beneficios de la teanina, según investigaciones aún en desarrollo, son: reducción del estrés, mejora de la inmunidad, control de la presión arterial y mejora de la calidad del sueño gracias a sus efectos calmantes. Este último, sin embargo, todavía está en estudio para ver si es eficaz para el insomnio en general. Cabe destacar que la combinación de teanina con cafeína se considera sinérgica para promover la cognición y la atención.
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Published articles about Theanine and Concentración y Atención
200mg of Theanine failed to influence state anxiety any differently than placebo nor did the heart rate changes during an attention task differ.
Efectos de la administración de L-Theanine sobre los síntomas relacionados con el estrés y las funciones cognitivas en adultos sanos: un ensayo controlado aleatorizado
Each night of this 4-week (per treatment) randomized, controlled trial crossover, 30 healthy participants took 200 mg of l-theanine (suntheanine) or placebo before sleep. Anxiety, sleep quality, and depression were the primary outcomes, and there was a statistically significantly greater improvement for all compared with baseline, which became greater after 4 weeks compared with 2 weeks. There wasn't a statistically significantly greater improvement compared with placebo, though there was a greater improvement for all. Measures of verbal fluency and executive function were improved more when taking theanine, whereas the trail-making test score improved more in the placebo group. However, these differences weren't statistically significant compared with each other, only when compared with baseline. Analyses stratified by the median split based on the mean pretreatment scores found that the lower half score on verbal fluency and letter fluency in the lower half was improved more when taking theanine.
Efectos de la administración crónica de L-Theanine en pacientes con trastorno depresivo mayor: un estudio de etiqueta abierta
Each day of this 8-week, uncontrolled open-label trial, 20 participants with major depressive disorder took 250 mg of theanine (suntheanine). 12 of the participants were receiving concurrent antidepression medication. Depression on the Hamilton Depression Rating Scale saw a notable reduction after 4 weeks that didn't continue to improve after 8. Trait, and almost state anxiety on the State-trait Anxiety Inventory were statistically significantly reduced as well. Sleep quality on the Pittsburgh Sleep Quality Index wasn' improved statistically significantly. Performance on the Stroop test, both response time and error rate improved, and as did verbal memory and executive function on the Brief Assessment of Cognition in Schizophrenia survey, but not the others. HDL saw a statistically significant reduction, and AST, ALT, glutamyltranspeptidase, creatinine, BUN, HbA1c, triglycerides, LDL, and total cholesterol didn't see statistically significant changes.
Un estudio doble ciego y controlado con placebo que evalúa los efectos de la cafeína y la L-Theanine solos y en combinación en el flujo sanguíneo cerebral, la cognición y el estado de ánimo
In this randomized, double-blind, crossover trial, 12 habitual and 12 non-habitual consumers of caffeine took 75 mg of caffeine, 50 mg of theanine, the combination, and placebo on different days prior to cognitive and mood assessment, which had been performed prior to the dose as well. Oxygenated hemogoblin was increased more during the absorption period, and was reduced the most durning the cognitive testing, with the other treatments being comparable. Deoxygenated hemoglobin increased far more in the caffeine group, but only in those who weren't frequent consumers of caffeine. Theanine didn't have an apparent effect. There weren't notable effects of theanine on serial 3 subtractions, serial 7, simple reaction time, choice reaction time, alertness, or mood. Interestingly, theanine seemed to reduce the rise of blood pressure due to caffeine.
Evaluación de los efectos de la cafeína y la teanina en el mantenimiento de la vigilancia durante una tarea de atención sostenida.
In this randomized, controlled crossover trial, 27 healthy participants took 100 mg of theanine, 50 mg of caffeine, the combination, or placebo on separate days prior to a sustained attention task and EEG recordings. Omission errors were reduced in both the caffeine and theanine groups, the theanine group being a smaller reduction. There wasn't clear evidence of a greater effect of the combination compared with caffeine, however. For commission errors, the same was the case, except there was more evidence for an additive effect of theanine and caffeine. There wasn't evidence of an effect on theanine on reaction time.
In this randomized, placebo-controlled crossover trial, 24 healthy participants took 250 mg of theanine, 150 mg of caffeine, the combination, or placebo on different days 7 days apart, prior to cognitive and mood testing. Simple reaction time was greatest in the combination group, but not statistically significant compared with caffeine, and theanine wasn't statistically significant compared with placebo. Digit vigilance reaction time didn't suggest a difference of theanine compared with placebo, nor did RVIP accuracy, numeric memory, sentence verification accuracy, though the combination was higher than caffeine, but not significant. Word recognition was nonsignificantly faster in the combination group. The theanine group performed worse on serial 7s after 90 minutes but not 30 minutes. The combination increased alertness more than any other intervention, whereas l-theanine alone nonsignificantly decreased it. Tiredness, mental fatigue were unaffected by theanine, and theanine increased headaches.
L-theanine y cafeína en combinación afectan la cognición humana, como lo demuestra la actividad de la banda alfa oscilante y el rendimiento de la tarea de atención
16 healthy participants took 100 mg of theanine, 50 mg of caffeine, the combination, or placebo on 4 separate days, prior to an attention task and EEG testing. The combined treatment led to the best task performance, while there wasn't an apparent effect of theanine on its own relative to placebo.
Eficacia del extracto estandarizado de Bacopa Monnieri (Bacognize®) sobre las funciones cognitivas de los estudiantes de medicina: un ensayo de seis semanas y aleatorios controlados con placebo
In a randomized, double-blind placebo-controlled trial, 60 college students aged 19-22 took 50 mg of Bacopa extract, or placebo, twice daily for 1 days. There was a statistically significant improvement in the backward but not forwards, digit span test, and logical memory test. For paired-associate task, finger tapping, memory span for nonsense syllables, simple reaction time, choice reaction time, choice discrimination test, digit picture, and substitution test, there wasn't a statistically significant difference.
Los efectos neurocognitivos de la Bacopa Monnieri y la capacitación cognitiva en marcadores de microestructura cerebral en adultos mayores sanos
In a randomized, double-blind, placebo-controlled trial, 36 healthy older adults took 320 mg of a Bacopa extract equivalent to 2.16 g of dried herb, or a placebo for 12 weeks. Simple reaction time was worsened in the intervention group, and there weren't any other clear, statistically significant improvements. The negative findings were for immediate word recall, digit vigilance, choice reaction time, spatial working memory, numeric working memory, delayed word recall, word recognition, and pattern separation. The participants also didn't report subjectively better memory or an improvement in quality of life.
Efectos del consumo de Bacopa Monnieri de 12 semanas sobre la atención, el procesamiento cognitivo, la memoria de trabajo y las funciones de los sistemas de colinérgicos y monoaminérgicos en voluntarios ancianos saludables
In a randomized, double-blind, placebo-controlled trial, 60 healthy elderly participants took 300 mg or 600 mg of Bacopa extract, or placebo, for 12 weeks. Those taking Bacopa saw general improvements in attention, working memory, and reaction time during cognitive testing.
Eficacia y tolerabilidad de BacominD® en la mejora de la memoria en los participantes de ancianos: un estudio controlado con placebo doble ciego
In a randomized, double-blind, placebo-controlled trial, 65 healthy participants aged 50-75 took 450 mg of a Bacopa extract for 12 weeks. There was an increase in hemoglobin and reduction in lymphocytes in the blood when taking Bacopa, without statistically significant effects on white blood cells, granulocytes, eosinophils, monocytes, or basophils. Participants in the intervention group saw some improvements in tests associated with working memory and attention, though not the speed of information processing/reaction time. Performance differences on the various tests are highly variable, however, and many non-significant changes in test scores were found as well.
Un estudio de cruce agudo, doble ciego, controlado con placebo de 320 mg y 640 mg de dosis de un extracto especial de Bacopa Monnieri (CDRI 08) en un rendimiento cognitivo sostenido
In a randomized. double-blind, placebo-controlled crossover study, 24 healthy participants aged 18 to 56 took 320 mg or 640 mg of a Bacopa extract acutely on different occasions. These doses are equivalent to 4 and 8 g of dried herb and standardized to no less than 55% total bacosides, respectively, or placebo. There was better performance when taking 320 mg on serial 3s than placebo during the first and second repetition, though the difference afterward wasn't statistically significant. The 640 didn't show a significant effect. Significant differences compared with placebo weren't found for serial 7s. No significant differences were found for Rapid Visual Information Processing tasks. Significant differences weren't found for fatigue and stress before and after the cognitive testing, or blood pressure or augmentation index.
Efectos cognitivos agudos del extracto de ginkgo biloba estandarizado complejado con fosfatidilserina
In a study assessing the combination of ginkgo (120mg) and phosphatidylserine (360mg) which used both a placebo group and a ginkgo in isolation group, ginkgo (alone and relative to placebo) failed to influence memory in otherwise healthy subjects yet improved processing accuracy.
Prueba de triple ciego, controlado con placebo de ginkgo biloba en disfunción sexual debido a fármacos antidepresivos
In persons with SSRI induced sexual dysfunction given 240mg of ginkgo daily for a period of eight weeks, there was no _overall_ significant influence of ginkgo on libido although there was high interindividual variability with some persons reporting significant improvement. Memory and attention (global assessments) as well as depression (assessed by HAM-D) were unaffected by supplementation.
Efectos de un extracto estandarizado de Bacopa Monnieri sobre el rendimiento cognitivo, la ansiedad y la depresión en los ancianos: un ensayo aleatorizado, doble ciego, controlado con placebo
Study conducted in persons over 65 years of age with no signs of dementia with 300mg Bacopa daily for 12 weeks. Significant improvements in attention (less likely to pay attention to irrelevant information), working memory, and less anxiety and depression. Also noted a decrease in heart rate, but no changes in blood pressure. Noted an upset stomach as the only side effect.
Brahmi para mejor? Nuevos hallazgos desafiantes cognición y efectos anti-ansiedad de Brahmi (Bacopa Monniera) en adultos sanos
No influence on any cognitive parameter in otherwise healthy adults following 450mg of Bacopa for 3 months as assessed by the RAVLT test (memory) and Stroop (attention), alongside two other cognitive tests (RVIP and Inspection TIme)
Study conducted in 76 adults aged 40-65 who had no disease states or signs of dementia, using 300mg for those under 90kg and 450mg for those above 90kg (KeenMind brand). Retention of new information was increased, but was not due to increased rate of learning. Hypothesized to be due to a lesser rate of forgetting from a hypothalamic anti-oxidant action. No effects noted on attention.
Un estudio cruzado agudo, doble ciego, controlado con placebo de 320 mg y dosis de 640 mg de Bacopa Monnieri (CDRI 08) en la reactividad y estado de ánimo de estrés multitarea.
In a randomized, double-blind, placebo-controlled crossover trial, 17 participants took placebo, 320 mg, or 640 mg of a Bacopa extract standardized for no less than 55% of bacosides before cognitive testing on separate occasions. The testing was a multitasking platform that required participants to simultaneously perform 4 cognitive tasks, including Mental Arithmetic, Stroop test, Letter Search, and Visual Tracking. Mood and stress were also measured. There weren't notable differences between any of the treatments on the MTF test overall, though there were trends towards greater improvements in the Stroop and Letter score tests. There was greater alertness in the 320 mg group than placebo, and for the 640 mg group compared with baseline, while the difference wasn't statistically significant compared with placebo. Statistically significant differences weren't found for calmness, contentedness, or anxiety, but these were general trends towards improvement for the Bacopa conditions. There was a greater reduction in cortisol in the post-treatment phase for the highest dose of Bacopa, but not the smaller dose. Preregistered ACTRN12612000834853.
Un examen de la eficacia del extracto de Ginkgo Biloba EGB761 en el funcionamiento neuropsicológico de adultos mayores intactos cognitivamente
In cognitively well older adults given 180mg EGb-761 daily for a period of six weeks, memory and processing speed appeared to be increased although attention and task switching (trail making test) were unaffected with treatment.
Estudio de fase II de Ginkgo Biloba en pacientes con tumores cerebrales irradiados: efecto sobre la función cognitiva, la calidad de vida y el estado de ánimo
Supplementation of 120mg EGb-761 daily for 24 weeks in persons who had recently (6 months previous) had a brain tumor irradiated and were on stable steroid therapy noted that supplementation was associated with improvements in memory (not working memory, but short term memory as assessed by delayed and immediate recall) and attention as well as mood were increased. Overall cognition as assessed by MMSE and verbal fluency were unaffected.
Memory performance in recall tests (immediate and delayed object recall, word recall, and overall free recall tasks (but not object recognition) was seen with supplementation of CDP-Choline at 500-1,000mg daily in older persons with memory deficits but not dementia.
Tratamiento de las quejas de memoria relacionadas con la edad con el extracto de Ginkgo Biloba: un estudio controlado por placebo doble aleatorizado
Supplementation of a tincture of ginkgo leaves (70% ethanolic extract; Geriaforce) noted improvements in short term visual memory (BENTON test) although attention processing, working memory, and cognitive decline (MMSE) were unaffected.
La atención es el proceso conductual y cognitivo de concentrarse selectivamente en un aspecto discreto de la información, ya sea que se considere subjetivo u objetivo.