L-Theanine для Anxiety-Related Cognitive Impairment

Research suggests L-theanine promotes relaxation without drowsiness and increases alpha brainwaves within 30-40 minutes of ingestion. It may help reduce anxiety-driven cognitive impairment.

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Итог

Research suggests L-theanine promotes relaxation without drowsiness and increases alpha brainwaves within 30-40 minutes of ingestion. It may help reduce anxiety-driven cognitive impairment.

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 или: placebo Outcome: Brain response to stress and quality of life Эффект: None p = 0.001

Популяция: 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 или: Placebo Эффект: 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 или: Placebo Outcome: HAMD-21 depression score, cognitive function Эффект: None pp0.007

Популяция: Patients with major depressive disorder

Key Statistics

Исследования

500

Участники

↑

Positive

Оценка

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 цитирований

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

Journal of psychiatric … 2019 46 цитирований

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

Acta neuropsychiatrica 2017 84 цитирований

Dosage & Usage

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

Часто используемые дозировки

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

Верхний предел: 900 mg/day (no adverse effects observed in studies)

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	N
None	4.3 weeks	Positive	--
450-900 mg L-theanine daily	10 weeks	Neutral	46
250 mg/day	8 weeks	Positive	20

Лучшее время приёма: Morning or as needed; rapid onset (30-60 minutes)

Safety & Side Effects

Зарегистрированные побочные эффекты

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

Известные взаимодействия

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

Допустимый верхний уровень потребления: 900 mg/day (no adverse effects observed in studies)

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

Frequently Asked Questions

Does L-Theanine help with Anxiety-Related Cognitive Impairment?

Based on 8 studies with 500 participants, there is limited but promising evidence that L-Theanine may support Anxiety-Related Cognitive Impairment management. Our evidence grade is C (Some Evidence).

How much L-Theanine should I take for Anxiety-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 Anxiety-Related Cognitive Impairment?

We rate the evidence as Grade C (Some Evidence). This rating is based on 8 peer-reviewed studies with 500 total participants. The overall direction of effect is positive.

Related Evidence

Другие ингредиенты для Anxiety-Related Cognitive Impairment

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L-Theanine для других состояний

Attention & Focus Difficulties B Sleep-Related Cognitive Impairment C

Краткий вывод

Research suggests L-theanine promotes relaxation without drowsiness and increases alpha brainwaves within 30-40 minutes of ingestion. It may help reduce anxiety-driven cognitive impairment.

Evidence Strength52%

Moderate confidence

Разбор исследований

RCT (1)Meta (0)Other (7)

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