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L-Theanine 用于 睡眠相关认知障碍

C 证据 来自小型研究的证据有限，但存在一些积极信号。

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

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            C

        

        

            
结论

            
            
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
                
                
                效果: None
                
                
                p = 0.001
                
            

            
            
研究人群: 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
                
                
                
                效果: 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
                
                
                效果: None
                
                
                pp0.007
                
            

            
            
研究人群: Patients with major depressive disorder

            
        

        
    







    
    

        
        

            

  
Key Statistics





            


    

        
6

        
研究数量

    

    

        
400

        
受试者

    

    

        
            
            ↑
            
        
        
Positive

    

    

        C

        
等级

    




        


        
        
        

            

  
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 次引用
                        
                    

                

                
                

                    

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

                    

                        Journal of psychiatric …
                        2019
                        
                        46 次引用
                        
                    

                

                
                

                    

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

                    

                        Acta neuropsychiatrica
                        2017
                        
                        84 次引用
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
常用剂量

                

                    
                    

                        
general:

                        
100-200 mg/day

                    

                    
                    

                        
withcaffeine:

                        
200 mg L-theanine + 100 mg caffeine

                    

                    
                

                
                

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

                
            

            

            
            

                
研究中使用的剂量

                

                    

                        
                            

                                剂量
                                持续时间
                                效果
                                N
                            

                        
                        
                            
                            

                                None
                                4.3 weeks
                                
                                    
                                    Positive
                                    
                                
                                --
                            

                            
                            

                                450-900 mg L-theanine daily
                                10 weeks
                                
                                    
                                    Neutral
                                    
                                
                                46
                            

                            
                            

                                250 mg/day
                                8 weeks
                                
                                    
                                    Positive
                                    
                                
                                20
                            

                            
                        
                    

                

            

            

            
            

                最佳服用时间： Morning or as needed; rapid onset (30-60 minutes)
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
已报告的副作用

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

                

                

                
                

                    
已知相互作用

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

                

                

                
                

                    

                        可耐受最高摄入量： 900 mg/day (no adverse effects observed in studies)
                    

                

                
            

            

                在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does L-Theanine help with 睡眠相关认知障碍?
            
        
        

            Based on 6 studies with 400 participants, there is limited but promising evidence that L-Theanine may support 睡眠相关认知障碍 management. Our evidence grade is C (Some Evidence).
        

    

    
    

        
            How much L-Theanine should I take for 睡眠相关认知障碍?
            
        
        

            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 睡眠相关认知障碍?
            
        
        

            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.
        

    

    




        

        

        
        
        

            

  




            

                
                
                

                
                
                
            

        

        

    


    
    






  
References

  
    
    
    
  1. 
      [1]
      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
    
    2. 
    
    
  2. 
      [2]
      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
    
    3. 
    
    
  3. 
      [3]
      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
    
    4. 
    
  















    

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