Comparison
L-Theanine vs Urolithin A
Side-by-side of L-Theanine and Urolithin A. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
L-Theanine
L-theanine is a non-protein amino acid found in tea leaves. The most-replicated nootropic; pairs with caffeine at 1:1 (100-200 mg each) for acute focus.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
L-Theanine
- •Non-protein amino acid in tea; the most-replicated nootropic in the human RCT literature
- •Caffeine + theanine at 1:1 (100-200 mg each) is the gold-standard acute focus stack
- •Solo doses of 200-400 mg reduce subjective stress and improve sleep quality
- •Increases alpha-wave EEG activity within 30-45 minutes of 200 mg oral dose
- •Crosses blood-brain barrier; bioavailability high, half-life 60-90 minutes
- •Clean safety record; minimal interactions at supplement doses
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | L-Theanine | Urolithin A |
|---|---|---|
| Category | supplement | supplement |
| Also known as | theanine, gamma-glutamylethylamide | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 1.5 | 17 |
| Typical dose (mg) ↗ | 200 | 500 |
| Dosing frequency | as needed (with caffeine) or daily | daily, morning with food |
| Routes | oral | oral |
| Onset (hr) | 0.5 | 2 |
| Peak (hr) | 1 | 4 |
| Molecular weight | 174.2 | 228.2 |
| Molecular formula | C7H14N2O3 | C13H8O4 |
| Mechanism | Crosses BBB; modulates GABA/dopamine/serotonin (modest); increases alpha-wave EEG activity; dampens stress-induced sympathetic response without sedation. | Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | OTC dietary supplement | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement | OTC supplement (not scheduled) |
| Pregnancy | Insufficient supplement-dose data; tea-source intake safe | Insufficient data; not routinely recommended |
| CAS | 3081-61-6 | 1143-70-0 |
| PubChem CID | 439378 | 5488186 |
| Wikidata | Q909931 | Q27101321 |
Safety profile
L-Theanine
Common side effects
- mild GI upset (rare)
- headache (rare)
Contraindications
- pregnancy / lactation (insufficient data at supplement doses)
- concurrent strong GABAergics without caution
Interactions
- caffeine: synergistic for acute focus; dampens jitter without blunting alertness(minor)
- benzodiazepines / alcohol: potential additive sedation(minor)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
L-Theanine and Urolithin A score evenly on the criteria we weight (goal breadth, legal accessibility, evidence depth). The conditionals below should drive the decision more than any aggregate score.
- → If your priority is focus or working memory, pick L-Theanine.
- → If your priority is stress and HPA-axis regulation, pick L-Theanine.
- → If your priority is healthspan extension, pick Urolithin A.
- → If your priority is muscle hypertrophy, pick Urolithin A.
Edge case: Half-lives differ materially (L-Theanine ~1.5 hr vs Urolithin A ~17 hr). Urolithin A reaches steady state faster; L-Theanine is easier to dial in if tolerability is uncertain.
Default choice: either is defensible. L-Theanine edges out on goal breadth + legal accessibility; Urolithin A is the right call if your priority sits in the goals listed above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between L-Theanine and Urolithin A?
L-Theanine and Urolithin A differ in category (supplement vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, L-Theanine or Urolithin A?
L-Theanine half-life is 1.5 hours; Urolithin A half-life is 17 hours.
Can you stack L-Theanine with Urolithin A?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper