L-Theanine + Caffeine
Calm, focused arousal with smoother edges than caffeine alone.
Why stack them
- Reduced jittersTheanine tempers caffeine’s sympathetic edge for steadier arousal.
- Working-memory aidSynergy reported on n-back style tasks, especially near 2:1 theanine:caffeine.
- Sustained accuracyOften smoother reaction time and fewer lapses than caffeine alone.
Ratios & timing (educational)
- Standard200 mg theanine + 100 mg caffeine (2:1).
- Intro100 mg theanine + 50 mg caffeine.
- High demandUp to 400/200 mg for experienced users; split if sensitive.
- TimingTake 30–45 minutes pre-session; avoid within 6–8 hours of bedtime.
Safety & cycling
Assess caffeine toleranceKeep total daily caffeine in check; monitor HR and sleep.
Cycling5 on / 2 off or situational use can help limit tolerance.
StacksBe cautious adding other stimulants the same day.
Educational only and not medical advice. Adjust with a clinician if you have cardiovascular or anxiety conditions.
Pairing with training
- Pre-blockUse before your hardest dual n-back block; keep dose consistent across sessions for fair comparison.
- TrackLog accuracy, reaction time, and sleep quality to confirm benefit.
- Scale downReduce caffeine if sleep or anxiety worsens; theanine alone can still be calming.