L-Theanine ： 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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結論

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 効果: None p = 0.001

対象集団: 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 効果: 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 効果: None pp0.007

対象集団: Patients with major depressive disorder

Key Statistics

研究数

400

参加者数

↑

Positive

グレード

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 件の引用

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

Journal of psychiatric … 2019 46 件の引用

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

Acta neuropsychiatrica 2017 84 件の引用

Dosage & Usage

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

一般的な使用量

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

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

研究で検討された用量

用量	期間	効果	N
None	4.3 weeks	Positive	--
450-900 mg L-theanine daily	10 weeks	Neutral	46
250 mg/day	8 weeks	Positive	20

推奨摂取タイミング： Morning or as needed; rapid onset (30-60 minutes)

Safety & Side Effects

報告されている副作用

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

既知の相互作用

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

耐容上限摂取量： 900 mg/day (no adverse effects observed in studies)

サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

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

に関する他の成分： Sleep-Related Cognitive Impairment

Melatonin C Ashwagandha C Magnesium L-Threonate C Creatine C

L-Theanine 他の症状・状態について

Attention & Focus Difficulties B Anxiety-Related Cognitive Impairment C

総合評価

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

Evidence Strength52%

Moderate confidence

研究の内訳

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

代替成分との比較

この症状に対する他の成分との比較をご覧ください。

に関するすべての成分を見る： Sleep-Related Cognitive Impairment

詳しく見る

FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。