L-Theanine için 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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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 Etki: None p = 0.001

Popülasyon: 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 Etki: 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 Etki: None pp0.007

Popülasyon: Patients with major depressive disorder

Key Statistics

Çalışmalar

400

Katılımcılar

↑

Positive

Derece

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 atıf

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

Journal of psychiatric … 2019 46 atıf

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

Acta neuropsychiatrica 2017 84 atıf

Dosage & Usage

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

Yaygın Kullanılan Dozajlar

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

Üst sınır: 900 mg/day (no adverse effects observed in studies)

Araştırmalarda İncelenen Dozajlar

Dozaj	Süre	Etki	N
None	4.3 weeks	Positive	--
450-900 mg L-theanine daily	10 weeks	Neutral	46
250 mg/day	8 weeks	Positive	20

En iyi alım zamanı: Morning or as needed; rapid onset (30-60 minutes)

Safety & Side Effects

Bildirilen Yan Etkiler

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

Bilinen Etkileşimler

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

Tolere edilebilir üst alım: 900 mg/day (no adverse effects observed in studies)

Herhangi bir takviye kullanmaya başlamadan önce mutlaka sağlık uzmanınıza danışın.Herhangi bir takviye başlatmadan önce her zaman sağlık uzmanınıza danışın.

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

Şu durum için diğer içerikler: Sleep-Related Cognitive Impairment

Melatonin C Ashwagandha C Magnesium L-Threonate C Creatine C

L-Theanine diğer sağlık durumları için

Attention & Focus Difficulties B Anxiety-Related Cognitive Impairment C

Hızlı Değerlendirme

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

Evidence Strength52%

Moderate confidence

Çalışma Dağılımı

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

Alternatifleri Karşılaştır

Bu durum için diğer bileşenlerin nasıl karşılaştırıldığını görün.Diğer içeriklerin bu sağlık durumu için nasıl karşılaştırıldığını görün.

Şu durum için tüm içerikleri görüntüle: Sleep-Related Cognitive Impairment

Daha Fazla Bilgi

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