L-Theanine untuk 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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Kesimpulan

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 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

Studi

400

Peserta

↑

Positive

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)

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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

Bahan lain untuk Sleep-Related Cognitive Impairment

Melatonin C Ashwagandha C Magnesium L-Threonate C Creatine C

L-Theanine untuk kondisi lain

Attention & Focus Difficulties B Anxiety-Related Cognitive Impairment C

Kesimpulan Singkat

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

Evidence Strength52%

Moderate confidence

Rincian Studi

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

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Sleep-Related Cognitive Impairment

Pelajari Lebih Lanjut

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.