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L-Theanin für Angstbedingte Schlafprobleme

B

Basierend auf 2 Studien (1 meta-analysis). 2/2 Studien zeigen positive Effekte.

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Fazit

            
            
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
                
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  • 
                    
                    L-theanine promotes relaxation by boosting alpha brain waves without causing drowsiness
                
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  • 
                    
                    Found naturally in green and black tea — a familiar and well-tolerated compound
                
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  • 
                    
                    Grade B evidence — promising direction but needs more dedicated research
                
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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
                
                
                vs.: Placebo
                
                
                
                Wirkung: 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

        
Studien

    

    

        
--

        
Teilnehmer

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
Bewertung

    




        


        
        
        

            

  
Referenced Papers





            

                
                

                    

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

                    

                        Pharmacological research
                        2022
                        
                        51 Zitierungen
                        
                    

                

                
                

                    

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

                    

                        Medical science monitor …
                        2009
                        
                        85 Zitierungen
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
Übliche Dosierungen

                

                    
                    

                        
sleep:

                        
200-400 mg, 30-60 min before bed

                    

                    
                

                
                

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

                
            

            

            
            

                
In der Forschung untersuchte Dosierungen

                

                    

                        
                            

                                Dosierung
                                Dauer
                                Wirkung
                                N
                            

                        
                        
                            
                            

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

                            
                        
                    

                

            

            

            
            

                Beste Einnahmezeit: 30-60 minutes before bed
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
Gemeldete Nebenwirkungen

                    
    
                        
                        
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                            ⚠
                            Headache
                        
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  • 
                            ⚠
                            Dizziness
                        
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                            ⚠
                            GI discomfort
                        
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Bekannte Wechselwirkungen

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

                

                

                
                

                    

                        Tolerierbare Höchstaufnahmemenge: Not established; generally safe up to 900 mg/day
                    

                

                
            

            

                Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does L-Theanin help with Angstbedingte Schlafprobleme?
            
        
        

            Based on 2 studies with 0 participants, there is moderate evidence from clinical studies that L-Theanin may support Angstbedingte Schlafprobleme management. Our evidence grade is B (Good Evidence).
        

    

    
    

        
            How much L-Theanin should I take for Angstbedingte Schlafprobleme?
            
        
        

            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-Theanin?
            
        
        

            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-Theanin and Angstbedingte Schlafprobleme?
            
        
        

            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-Theanin für andere Beschwerden

                    

                        
                        
                            Insomnie
                            A

                        
                        
                        
                            Einschlafschwierigkeiten
                            A

                        
                        
                    

                

                
            

        

        

    


    
    












    

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