L-Theanine para Dificultad para Conciliar el Sueño

Basado en 4 estudios (2 meta-analyses, 1 RCT) con 590 participantes en total. 3/4 estudios muestran efectos positivos.

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Conclusión

Research suggests L-theanine may help you fall asleep faster, with strong supporting evidence from systematic reviews and clinical trials.

3 out of 4 studies show positive effects, earning a Grade A evidence rating
A 2026 systematic review confirmed L-theanine's benefits for sleep onset
Combining L-theanine with GABA may enhance the sleep-onset effect
Benefits demonstrated in a 2024 double-blind, placebo-controlled clinical trial

Key Study Findings

systematic review n=550 Double-blind

Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.

Dose: L-theanine 50-900 mg/day; effective range 200-450 mg/day vs: Placebo Efecto: Beneficial effects on sleep latency, maintenance, efficiency; improved perceived sleep satisfaction None

RCT n=40 8 weeks Double-blind

Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled …

Dose: None vs: Placebo Efecto: None None

In Vitro

GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.

Dose: GABA/l-theanine 100/20 mg/kg vs: Placebo Efecto: 20.7-14.9% decrease in sleep latency; 87.3-26.8% increase in sleep duration; REM +99.6%; NREM +20.6%

Systematic Review

To sleep or not to sleep: a systematic review of the literature of pharmacological treatments …

Dose: Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract) vs: Placebo Efecto: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc None

Key Statistics

Estudios

590

Participantes

↑

Positive

Calificación

Referenced Papers

Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials. Systematic Review

Nutritional neuroscience 2026

Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled clinical study. Other

Frontiers in nutrition 2024 5 citas

GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Other

Pharmaceutical biology 2019 134 citas

To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and … Systematic Review

Journal of child … 2013 56 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
L-theanine 50-900 mg/day; effective range 200-450 mg/day	--	Positive	550
None	8 weeks	Positive	40
GABA/l-theanine 100/20 mg/kg	--	Positive	--
Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract)	--	Mixed	--

Mejor momento para tomar: 30-60 minutes before bed

Safety & Side Effects

Efectos secundarios reportados

⚠ Headache
⚠ Dizziness
⚠ GI discomfort

Interacciones conocidas

● Blood pressure medications — L-theanine may lower blood pressure
● Stimulants (caffeine) — may partially counteract stimulant effects
● 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 Dificultad para Conciliar el Sueño?

Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-Theanine may support Dificultad para Conciliar el Sueño management. Our evidence grade is A (Strong Evidence).

How much L-Theanine should I take for Dificultad para Conciliar el Sueño?

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 Dificultad para Conciliar el Sueño?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 4 peer-reviewed studies with 590 total participants. The overall direction of effect is positive.

Related Evidence

Otros ingredientes para Dificultad para Conciliar el Sueño

Magnesium Glycinate A Vitamina B6 A Zinc A Melatonin A Hops A Apigenin B

L-Theanine para otras condiciones

Insomnio A Problemas de Sueño por Ansiedad B

Veredicto rápido

Basado en 4 estudios (2 meta-analyses, 1 RCT) con 590 participantes en total. 3/4 estudios muestran efectos positivos.

Evidence Strength92%

High confidence

Desglose de estudios

RCT (0)Meta (0)Other (4)

Comparar alternativas

Vea cómo se comparan otros ingredientes para esta condición.

Ver todos los ingredientes para Dificultad para Conciliar el Sueño

Más información

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.