Skip to main content
BrainCited

L-Theanine 관련 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.

<\/script>\n
`; }, get iframeSnippet() { const domain = 'braincited.com'; const params = 'ingredient\u003Dl\u002Dtheanine\u0026condition\u003Dsleep\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

        

        

            
결론

            
            
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
                
                
                효과: None
                
                
                p = 0.001
                
            

            
            
대상 집단: 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
                
                
                
                효과: 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
                
                
                효과: None
                
                
                pp0.007
                
            

            
            
대상 집단: Patients with major depressive disorder

            
        

        
    







    
    

        
        

            

  
Key Statistics





            


    

        
6

        
연구

    

    

        
400

        
참여자

    

    

        
            
            ↑
            
        
        
Positive

    

    

        C

        
등급

    




        


        
        
        

            

  
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 인용
                        
                    

                

                
                

                    

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

                    

                        Journal of psychiatric …
                        2019
                        
                        46 인용
                        
                    

                

                
                

                    

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

                    

                        Acta neuropsychiatrica
                        2017
                        
                        84 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
                                4.3 weeks
                                
                                    
                                    Positive
                                    
                                
                                --
                            

                            
                            

                                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 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





            

                
                

                    
관련 다른 성분: Sleep-Related Cognitive Impairment

                    

                        
                        
                            Melatonin
                            C

                        
                        
                        
                            Ashwagandha
                            C

                        
                        
                        
                            Magnesium L-Threonate
                            C

                        
                        
                        
                            Creatine
                            C

                        
                        
                    

                

                

                
                
                
            

        

        

    


    
    












    

        FDA 면책 조항:
        이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.