Skip to main content
BrainCited

L-Theanine untuk Anxiety-Related Cognitive Impairment

C Bukti Bukti terbatas dari studi kecil, namun beberapa sinyal positif ada.

Research suggests L-theanine promotes relaxation without drowsiness and increases alpha brainwaves within 30-40 minutes of ingestion. It may help reduce anxiety-driven cognitive impairment.

<\/script>\n
`; }, get iframeSnippet() { const domain = 'braincited.com'; const params = 'ingredient\u003Dl\u002Dtheanine\u0026condition\u003Danxiety\u002Dcognitive'; return ``; }, get activeSnippet() { return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet; }, copySnippet() { navigator.clipboard.writeText(this.activeSnippet).then(() => { this.copied = true; setTimeout(() => { this.copied = false; }, 2000); }); } }" @keydown.escape.window="open = false" @click.outside="open = false">

Embed This Widget

Style



      
      
    


    
    

      Widget powered by
      .
      Free, no account required.
    

  




    








    

        

            C

        

        

            
Kesimpulan

            
            
Research suggests L-theanine promotes relaxation without drowsiness and increases alpha brainwaves within 30-40 minutes of ingestion. It may help reduce anxiety-driven cognitive impairment.

            
            
        

    










    

  
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
                
                
                Efek: None
                
                
                p = 0.001
                
            

            
            
Populasi: 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
                
                
                
                Efek: 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
                
                
                Efek: None
                
                
                pp0.007
                
            

            
            
Populasi: Patients with major depressive disorder

            
        

        
    







    
    

        
        

            

  
Key Statistics





            


    

        
8

        
Studi

    

    

        
500

        
Peserta

    

    

        
            
            ↑
            
        
        
Positive

    

    

        C

        
Peringkat

    




        


        
        
        

            

  
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 sitasi
                        
                    

                

                
                

                    

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

                    

                        Journal of psychiatric …
                        2019
                        
                        46 sitasi
                        
                    

                

                
                

                    

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

                    

                        Acta neuropsychiatrica
                        2017
                        
                        84 sitasi
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
Dosis yang Umum Digunakan

                

                    
                    

                        
general:

                        
100-200 mg/day

                    

                    
                    

                        
withcaffeine:

                        
200 mg L-theanine + 100 mg caffeine

                    

                    
                

                
                

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

                
            

            

            
            

                
Dosis yang Diteliti dalam Penelitian

                

                    

                        
                            

                                Dosis
                                Durasi
                                Efek
                                N
                            

                        
                        
                            
                            

                                None
                                4.3 weeks
                                
                                    
                                    Positive
                                    
                                
                                --
                            

                            
                            

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

                            
                            

                                250 mg/day
                                8 weeks
                                
                                    
                                    Positive
                                    
                                
                                20
                            

                            
                        
                    

                

            

            

            
            

                Waktu terbaik diminum: Morning or as needed; rapid onset (30-60 minutes)
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
Efek Samping yang Dilaporkan

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

                

                

                
                

                    
Interaksi yang Diketahui

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

                

                

                
                

                    

                        Asupan atas yang dapat ditoleransi: 900 mg/day (no adverse effects observed in studies)
                    

                

                
            

            

                Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

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

            Based on 8 studies with 500 participants, there is limited but promising evidence that L-Theanine may support Anxiety-Related Cognitive Impairment management. Our evidence grade is C (Some Evidence).
        

    

    
    

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

            We rate the evidence as Grade C (Some Evidence). This rating is based on 8 peer-reviewed studies with 500 total participants. The overall direction of effect is positive.
        

    

    




        

        

        
        
        

            

  




            

                
                

                    
Bahan lain untuk Anxiety-Related Cognitive Impairment

                    

                        
                        
                            Ashwagandha
                            B

                        
                        
                    

                

                

                
                
                
            

        

        

    


    
    






  
References

  
    
    
    
  1. 
      [1]
      Gisèle Pickering et al..
      Front Nutr.
      2023.
      Assessing brain function in stressed healthy individuals following the use of a combination of green tea, Rhodiola, magnesium, and B …
      doi:10.3389/fnut.2023.1211321
      PubMed
    
    2. 
    
    
  2. 
      [2]
      Jerome Sarris et al..
      J Psychiatr Res.
      2019.
      L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial.
      doi:10.1016/j.jpsychires.2018.12.014
      PubMed
    
    3. 
    
    
  3. 
      [3]
      Shinsuke Hidese et al..
      Acta Neuropsychiatr.
      2017.
      Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study.
      doi:10.1017/neu.2016.33
      PubMed
    
    4. 
    
  















    

        Penafian FDA:
        Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.