L-Theanine para 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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Conclusão

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 Efeito: None p = 0.001

População: 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 Efeito: 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 Efeito: None pp0.007

População: Patients with major depressive disorder

Key Statistics

Estudos

400

Participantes

↑

Positive

Nota

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 citações

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

Journal of psychiatric … 2019 46 citações

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

Acta neuropsychiatrica 2017 84 citações

Dosage & Usage

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

Dosagens Comumente Utilizadas

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

Limite superior: 900 mg/day (no adverse effects observed in studies)

Dosagens Estudadas em Pesquisas

Dosagem	Duração	Efeito	N
None	4.3 weeks	Positive	--
450-900 mg L-theanine daily	10 weeks	Neutral	46
250 mg/day	8 weeks	Positive	20

Melhor horário: Morning or as needed; rapid onset (30-60 minutes)

Safety & Side Effects

Efeitos Colaterais Relatados

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

Interações Conhecidas

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

Ingestão máxima tolerável: 900 mg/day (no adverse effects observed in studies)

Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.

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

Outros ingredientes para Sleep-Related Cognitive Impairment

Melatonin C Ashwagandha C Magnesium L-Threonate C Creatine C

L-Theanine para outras condições

Attention & Focus Difficulties B Anxiety-Related Cognitive Impairment C

Veredito Rápido

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

Evidence Strength52%

Moderate confidence

Detalhamento dos Estudos

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

Comparar Alternativas

Veja como outros ingredientes se comparam para esta condição.

Ver todos os ingredientes para Sleep-Related Cognitive Impairment

Saiba Mais

Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.