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L-Theanine para Problemas de Sueño por Ansiedad

B

Basado en 2 estudios (1 meta-analysis). 2/2 estudios muestran efectos positivos.

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            B

        

        

            
Conclusión

            
            
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.

            
            
            
    
                
                
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                    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
                
                
                
                Efecto: 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

        
Estudios

    

    

        
--

        
Participantes

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
Calificación

    




        


        
        
        

            

  
Referenced Papers





            

                
                

                    

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

                    

                        Pharmacological research
                        2022
                        
                        51 citas
                        
                    

                

                
                

                    

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

                    

                        Medical science monitor …
                        2009
                        
                        85 citas
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
Dosificaciones de uso común

                

                    
                    

                        
sleep:

                        
200-400 mg, 30-60 min before bed

                    

                    
                

                
                

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

                
            

            

            
            

                
Dosificaciones estudiadas en la investigación

                

                    

                        
                            

                                Dosificación
                                Duración
                                Efecto
                                N
                            

                        
                        
                            
                            

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

                            
                        
                    

                

            

            

            
            

                Mejor momento para tomar: 30-60 minutes before bed
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
Efectos secundarios reportados

                    
    
                        
                        
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                            ⚠
                            Headache
                        
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                            ⚠
                            Dizziness
                        
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                            ⚠
                            GI discomfort
                        
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Interacciones conocidas

                    
    
                        
                        
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                            ●
                            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
                        
    • 
                        
                    

                

                

                
                

                    

                        Ingesta máxima tolerable: Not established; generally safe up to 900 mg/day
                    

                

                
            

            

                Consulte siempre a su profesional de salud antes de comenzar cualquier suplemento.Siempre consulte a su profesional de salud antes de comenzar cualquier suplemento.
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does L-Theanine help with Problemas de Sueño por Ansiedad?
            
        
        

            Based on 2 studies with 0 participants, there is moderate evidence from clinical studies that L-Theanine may support Problemas de Sueño por Ansiedad management. Our evidence grade is B (Good Evidence).
        

    

    
    

        
            How much L-Theanine should I take for Problemas de Sueño por Ansiedad?
            
        
        

            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 Problemas de Sueño por Ansiedad?
            
        
        

            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





            

                
                
                

                
                
                
            

        

        

    


    
    












    

        Aviso legal FDA:
        Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.