L-Theanine 관련 주의력 및 집중력 저하
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.The L-theanine + caffeine combination is one of the most replicated nootropic pairings in cognitive research, consistently showing improvements in attention, task switching, and alertness without jitteriness.
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B
결론
The L-theanine + caffeine combination is one of the most replicated nootropic pairings in cognitive research, consistently showing improvements in attention, task switching, and alertness without jitteriness.
Key Study Findings
Systematic Review
Efficiency of Different Supplements in Alleviating Symptoms of ADHD with or Without the Use of …
Dose: None
vs: Placebo or methylphenidate
Outcome: ADHD symptom severity (inattention, hyperactivity)
효과: None
None
대상 집단: ADHD patients (systematic review of supplements)
Systematic Review
The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic …
Dose: None
vs: None
Outcome: Anxiety symptoms
효과: None
None
대상 집단: Schizophrenia patients
Systematic Review
Association between sleep pattern and pharmacological treatment in children with attention deficit disorder with hyperactivity: …
Dose: None
vs: None
Outcome: sleep quality
효과: None
None
대상 집단: Children
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
효과: None
p = 0.001
대상 집단: Chronically stressed but healthy subjects
Systematic Review
884 weeks
The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review.
Dose: 9.4%
vs: None
Outcome: None
효과: None
None
대상 집단: None
Randomized Controlled Trial
Effects of L-theanine-caffeine combination on sustained attention and inhibitory control among children with ADHD: a …
Dose: 2.5 mg/kg
vs: Placebo
Outcome: None
효과: None
p = 0.040
대상 집단: Children with ADHD
Key Statistics
20
연구
1500
참여자
↑
Positive
B
등급
Referenced Papers
Efficiency of Different Supplements in Alleviating Symptoms of ADHD with or Without the Use of Stimulants: A Systematic Review.
Systematic Review
Nutrients
2025
1 인용
The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review.
Systematic Review
BMC psychiatry
2024
12 인용
Association between sleep pattern and pharmacological treatment in children with attention deficit disorder with hyperactivity: a systematic review.
Systematic Review
Revista paulista de …
2023
3 인용
Frontiers in nutrition
2023
3 인용
Cureus
2021
20 인용
Scientific reports
2020
34 인용
Journal of psychiatric …
2019
46 인용
Acta neuropsychiatrica
2017
84 인용
Alternative medicine review …
2011
82 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- general:
- 100-200 mg/day
- withcaffeine:
- 200 mg L-theanine + 100 mg caffeine
상한량: 900 mg/day (no adverse effects observed in studies)
연구에서 사용된 용량
| 용량 | 기간 | 효과 | N |
|---|---|---|---|
| None | -- | Mixed | -- |
| None | -- | Positive | -- |
| None | -- | Mixed | -- |
| None | 4.3 weeks | Positive | -- |
| 9.4% | 884 weeks | Positive | -- |
| 2.5 mg/kg | -- | Negative | -- |
| 450-900 mg L-theanine daily | 10 weeks | Neutral | 46 |
| 250 mg/day | 8 weeks | Positive | 20 |
권장 복용 시간: Morning or as needed; rapid onset (30-60 minutes)
Safety & Side Effects
보고된 부작용
- ⚠ Generally very well-tolerated
- ⚠ Mild drowsiness in sensitive individuals
- ⚠ Mild headache (rare)
알려진 상호작용
- ● Antihypertensive drugs (may enhance blood pressure lowering)
- ● Stimulant medications (counteracts some stimulant side effects)
- ● Sedative medications (additive calming effects)
일일 최대 섭취 허용량: 900 mg/day (no adverse effects observed in studies)
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does L-Theanine help with 주의력 및 집중력 저하?
Based on 20 studies with 1,500 participants, there is moderate evidence from clinical studies that L-Theanine may support 주의력 및 집중력 저하 management. Our evidence grade is B (Good Evidence).
How much L-Theanine should I take for 주의력 및 집중력 저하?
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 주의력 및 집중력 저하?
We rate the evidence as Grade B (Good Evidence). This rating is based on 20 peer-reviewed studies with 1,500 total participants. The overall direction of effect is positive.
Related Evidence
관련 다른 성분: 주의력 및 집중력 저하
L-Theanine 다른 건강 상태에 대한 근거
References
- [1] Shatha Al Shahab et al.. Nutrients. 2025. Efficiency of Different Supplements in Alleviating Symptoms of ADHD with or Without the Use of Stimulants: A Systematic Review. doi:10.3390/nu17091482 PubMed
- [2] Reza Moshfeghinia et al.. BMC Psychiatry. 2024. The effects of L-theanine supplementation on the outcomes of patients with mental disorders: a systematic review. doi:10.1186/s12888-024-06285-y PubMed
- [3] Nathalia Sena Rocha et al.. Rev Paul Pediatr. 2023. Association between sleep pattern and pharmacological treatment in children with attention deficit disorder with hyperactivity: a systematic review. doi:10.1590/1984-0462/2023/41/2022065 PubMed
- [4] 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
- [5] Anas Anas Sohail et al.. Cureus. 2021. The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. doi:10.7759/cureus.20828 PubMed
- [6] Chanaka N Kahathuduwa et al.. Sci Rep. 2020. Effects of L-theanine-caffeine combination on sustained attention and inhibitory control among children with ADHD: a proof-of-concept neuroimaging RCT. doi:10.1038/s41598-020-70037-7 PubMed
- [7] 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
- [8] 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
- [9] Michael R Lyon et al.. Altern Med Rev. 2011. The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, … PubMed
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