Head-to-head · focus
L-Theanine vs. Mindfulness Meditation for Focus
Outcome compared: Attention & sustained focus
The verdict
L-theanine alone shows no clear benefit for attention in the best current meta-analysis — it only helps when paired with caffeine. Mindfulness meditation, in contrast, has one of the largest and most consistent evidence bases in this database (111 RCTs) for measurable attention gains. If the goal is attention specifically (not general calm), meditation is the better-supported choice.
The gapMeaningful gap (C vs. B) — a case where a popular supplement claim doesn't hold up alone.
C
- Evidence grade
- C
- Effect size
- No clear effect alone; helps only with caffeine
- Evidence base
- 5 RCTs (alone vs. placebo)
- Protocol
- 200 mg single dose
- Cautions
- Very well-tolerated
B
- Evidence grade
- B
- Effect size
- Small–moderate (g = 0.26–0.64 vs. waitlist)
- Evidence base
- 111 RCTs, n = 9,538 — best-powered here
- Protocol
- ~8-week programs, 20–45 min/day
- Cautions
- Introduce gradually if trauma history
Grade badges show each intervention's strongest evidence across all its outcomes. Tap a name for the full entry.