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L-Theanine für Sleep-Related Cognitive Impairment

C

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

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Fazit

            
            
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
                
                
                vs.: placebo
                
                
                Outcome: Brain response to stress and quality of life
                
                
                Wirkung: None
                
                
                p = 0.001
                
            

            
            
Population: 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
                
                
                vs.: Placebo
                
                
                
                Wirkung: 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
                
                
                vs.: Placebo
                
                
                Outcome: HAMD-21 depression score, cognitive function
                
                
                Wirkung: None
                
                
                pp0.007
                
            

            
            
Population: Patients with major depressive disorder

            
        

        
    







    
    

        
        

            

  
Key Statistics





            


    

        
6

        
Studien

    

    

        
400

        
Teilnehmer

    

    

        
            
            ↑
            
        
        
Positive

    

    

        C

        
Bewertung

    




        


        
        
        

            

  
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 Zitierungen
                        
                    

                

                
                

                    

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

                    

                        Journal of psychiatric …
                        2019
                        
                        46 Zitierungen
                        
                    

                

                
                

                    

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

                    

                        Acta neuropsychiatrica
                        2017
                        
                        84 Zitierungen
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
Übliche Dosierungen

                

                    
                    

                        
general:

                        
100-200 mg/day

                    

                    
                    

                        
withcaffeine:

                        
200 mg L-theanine + 100 mg caffeine

                    

                    
                

                
                

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

                
            

            

            
            

                
In der Forschung untersuchte Dosierungen

                

                    

                        
                            

                                Dosierung
                                Dauer
                                Wirkung
                                N
                            

                        
                        
                            
                            

                                None
                                4.3 weeks
                                
                                    
                                    Positive
                                    
                                
                                --
                            

                            
                            

                                450-900 mg L-theanine daily
                                10 weeks
                                
                                    
                                    Neutral
                                    
                                
                                46
                            

                            
                            

                                250 mg/day
                                8 weeks
                                
                                    
                                    Positive
                                    
                                
                                20
                            

                            
                        
                    

                

            

            

            
            

                Beste Einnahmezeit: Morning or as needed; rapid onset (30-60 minutes)
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
Gemeldete Nebenwirkungen

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

                

                

                
                

                    
Bekannte Wechselwirkungen

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

                

                

                
                

                    

                        Tolerierbare Höchstaufnahmemenge: 900 mg/day (no adverse effects observed in studies)
                    

                

                
            

            

                Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
            

        

        

        
        
        

            

  
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





            

                
                

                    
Andere Inhaltsstoffe für Sleep-Related Cognitive Impairment

                    

                        
                        
                            Melatonin
                            C

                        
                        
                        
                            Ashwagandha
                            C

                        
                        
                        
                            Magnesium L-Threonate
                            C

                        
                        
                        
                            Creatine
                            C

                        
                        
                    

                

                

                
                
                
            

        

        

    


    
    












    

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