Skip to main content
SleepCited

L-Theanine لـ مشاكل النوم المرتبطة بالقلق

B

بناءً على 2 دراسة (1 meta-analysis). 2/2 دراسة تُظهر تأثيرات إيجابية.

<\/script>\n
`; }, get iframeSnippet() { const domain = 'sleepcited.com'; const params = 'ingredient\u003Dl\u002Dtheanine\u0026condition\u003Danxiety\u002Drelated\u002Dsleep'; 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.
    

  




    








    

        

            B

        

        

            
الخلاصة

            
            
L-theanine may help improve sleep when anxiety is a factor, but the specific evidence for this use is limited to just two positive studies.

            
            
            
    
                
                
  • 
                    
                    Both studies show positive effects, but the evidence base is small
                
    • 
                
                
  • 
                    
                    L-theanine promotes relaxation by boosting alpha brain waves without causing drowsiness
                
    • 
                
                
  • 
                    
                    Found naturally in green and black tea — a familiar and well-tolerated compound
                
    • 
                
                
  • 
                    
                    Grade B evidence — promising direction but needs more dedicated research
                
    • 
                
            

            
        

    










    

  
Key Study Findings





    

        
        

            

                
                    Meta-Analysis
                
                
                
                
            

            
                Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
            
            

                
                Dose: Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion
                
                
                مقابل: Placebo
                
                
                
                التأثير: Silexan MD -3.84 (95% CrI -6.31 to -1.34); Kava MD -2.46 (95% CrI -4.47 to -0.32); Ginkgo biloba MD 
                
                
                None
                
            

            
        

        
    







    
    

        
        

            

  
Key Statistics





            


    

        
2

        
الدراسات

    

    

        
--

        
المشاركون

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
التقييم

    




        


        
        
        

            

  
Referenced Papers





            

                
                

                    

                        
                            Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
                        
                        
                            
                                Meta-Analysis
                            
                            
                            
                        
                    

                    

                        Pharmacological research
                        2022
                        
                        51 اقتباسات
                        
                    

                

                
                

                    

                        
                            Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian.
                        
                        
                            
                                Review
                            
                            
                            
                        
                    

                    

                        Medical science monitor …
                        2009
                        
                        85 اقتباسات
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
الجرعات الشائعة

                

                    
                    

                        
sleep:

                        
200-400 mg, 30-60 min before bed

                    

                    
                

                
                

                    الحد الأعلى: Not established; generally safe up to 900 mg/day
                

                
            

            

            
            

                
الجرعات المدروسة في الأبحاث

                

                    

                        
                            

                                الجرعة
                                المدة
                                التأثير
                                ن
                            

                        
                        
                            
                            

                                Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion
                                --
                                
                                    
                                    Positive
                                    
                                
                                --
                            

                            
                        
                    

                

            

            

            
            

                أفضل وقت للتناول: 30-60 minutes before bed
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
الآثار الجانبية المُبلّغ عنها

                    
    
                        
                        
  • 
                            ⚠
                            Headache
                        
    • 
                        
                        
  • 
                            ⚠
                            Dizziness
                        
    • 
                        
                        
  • 
                            ⚠
                            GI discomfort
                        
    • 
                        
                    

                

                

                
                

                    
التفاعلات المعروفة

                    
    
                        
                        
  • 
                            ●
                            Blood pressure medications — L-theanine may lower blood pressure
                        
    • 
                        
                        
  • 
                            ●
                            Stimulants (caffeine) — may partially counteract stimulant effects
                        
    • 
                        
                        
  • 
                            ●
                            Sedatives — potential additive calming effects
                        
    • 
                        
                    

                

                

                
                

                    

                        الحد الأقصى المسموح به: Not established; generally safe up to 900 mg/day
                    

                

                
            

            

                استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does L-Theanine help with مشاكل النوم المرتبطة بالقلق?
            
        
        

            Based on 2 studies with 0 participants, there is moderate evidence from clinical studies that L-Theanine may support مشاكل النوم المرتبطة بالقلق management. Our evidence grade is B (Good Evidence).
        

    

    
    

        
            How much L-Theanine should I take for مشاكل النوم المرتبطة بالقلق?
            
        
        

            Studies have used various dosages. A commonly studied range is 200-400 mg, 30-60 min before bed. Always consult your healthcare provider before starting any supplement regimen.
        

    

    
    

        
            Are there side effects of L-Theanine?
            
        
        

            Reported side effects may include Headache, Dizziness, GI discomfort. 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 مشاكل النوم المرتبطة بالقلق?
            
        
        

            We rate the evidence as Grade B (Good Evidence). This rating is based on 2 peer-reviewed studies with 0 total participants. The overall direction of effect is positive.
        

    

    




        

        

        
        
        

            

  
Related Evidence





            

                
                
                

                
                

                    
L-Theanine لحالات أخرى

                    

                        
                        
                            الأرق
                            A

                        
                        
                        
                            صعوبة بدء النوم
                            A

                        
                        
                    

                

                
            

        

        

    


    
    












    

        إخلاء مسؤولية FDA:
        لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.