L-Theanine لـ Sleep-Related Cognitive Impairment

Research suggests L-theanine supports sleep quality without sedation and may improve next-day cognitive performance through enhanced sleep architecture.

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الخلاصة

Research suggests L-theanine supports sleep quality without sedation and may improve next-day cognitive performance through enhanced sleep architecture.

Key Study Findings

Randomized Controlled Trial 4.3 weeks Single-blind

Assessing brain function in stressed healthy individuals following the use of a combination of green …

Dose: None مقابل: placebo Outcome: Brain response to stress and quality of life التأثير: None p = 0.001

المجتمع المدروس: Chronically stressed but healthy subjects

Randomized Controlled Trial n=46 10 weeks Double-blind

L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial.

Dose: 450-900 mg L-theanine daily مقابل: Placebo التأثير: None p=0.73 (anxiety), p=0.35 (inso

Controlled Clinical Trial n=20 8 weeks Open-label

Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study.

Dose: 250 mg/day مقابل: Placebo Outcome: HAMD-21 depression score, cognitive function التأثير: None pp0.007

المجتمع المدروس: Patients with major depressive disorder

Key Statistics

الدراسات

400

المشاركون

↑

Positive

التقييم

Referenced Papers

Assessing brain function in stressed healthy individuals following the use of a combination of green tea, Rhodiola, magnesium, and B … Other

Frontiers in nutrition 2023 3 اقتباسات

L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. RCT

Journal of psychiatric … 2019 46 اقتباسات

Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. Other

Acta neuropsychiatrica 2017 84 اقتباسات

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

الجرعات الشائعة

general:: 100-200 mg/day
withcaffeine:: 200 mg L-theanine + 100 mg caffeine

الحد الأعلى: 900 mg/day (no adverse effects observed in studies)

الجرعات المدروسة في الأبحاث

الجرعة	المدة	التأثير	ن
None	4.3 weeks	Positive	--
450-900 mg L-theanine daily	10 weeks	Neutral	46
250 mg/day	8 weeks	Positive	20

أفضل وقت للتناول: Morning or as needed; rapid onset (30-60 minutes)

Safety & Side Effects

الآثار الجانبية المُبلّغ عنها

⚠ Generally very well-tolerated
⚠ Mild drowsiness in sensitive individuals
⚠ Mild headache (rare)

التفاعلات المعروفة

● Antihypertensive drugs (may enhance blood pressure lowering)
● Stimulant medications (counteracts some stimulant side effects)
● Sedative medications (additive calming effects)

الحد الأقصى المسموح به: 900 mg/day (no adverse effects observed in studies)

استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.

Frequently Asked Questions

Does L-Theanine help with Sleep-Related Cognitive Impairment?

Based on 6 studies with 400 participants, there is limited but promising evidence that L-Theanine may support Sleep-Related Cognitive Impairment management. Our evidence grade is C (Some Evidence).

How much L-Theanine should I take for Sleep-Related Cognitive Impairment?

Studies have used various dosages. A commonly studied range is 100-200 mg/day. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of L-Theanine?

Reported side effects may include Generally very well-tolerated, Mild drowsiness in sensitive individuals, Mild headache (rare). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for L-Theanine and Sleep-Related Cognitive Impairment?

We rate the evidence as Grade C (Some Evidence). This rating is based on 6 peer-reviewed studies with 400 total participants. The overall direction of effect is positive.

Related Evidence

مكونات أخرى لـ Sleep-Related Cognitive Impairment

Melatonin C Ashwagandha C Magnesium L-Threonate C Creatine C

L-Theanine لحالات أخرى

Attention & Focus Difficulties B Anxiety-Related Cognitive Impairment C

الخلاصة السريعة

Research suggests L-theanine supports sleep quality without sedation and may improve next-day cognitive performance through enhanced sleep architecture.

Evidence Strength52%

Moderate confidence

تفصيل الدراسات

RCT (1)Meta (0)Other (5)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ Sleep-Related Cognitive Impairment

اعرف المزيد

إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.