L-Theanine pour Difficulté d'Endormissement

Basé sur 4 études (2 meta-analyses, 1 RCT) avec 590 participants au total. 3/4 études montrent des effets positifs.

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En conclusion

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 Effet: 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 Effet: 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 Effet: 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 Effet: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc None

Key Statistics

Études

590

Participants

↑

Positive

Note

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 citations

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

Pharmaceutical biology 2019 134 citations

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 citations

Dosage & Usage

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

Posologies couramment utilisées

sleep:: 200-400 mg, 30-60 min before bed

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

Posologies étudiées dans la recherche

Posologie	Durée	Effet	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	--

Moment optimal de prise : 30-60 minutes before bed

Safety & Side Effects

Effets indésirables signalés

⚠ Headache
⚠ Dizziness
⚠ GI discomfort

Interactions connues

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

Apport maximal tolérable : Not established; generally safe up to 900 mg/day

Consultez toujours votre professionnel de santé avant de commencer tout complément alimentaire.Consultez toujours votre professionnel de santé avant de commencer tout complément alimentaire.

Frequently Asked Questions

Does L-Theanine help with Difficulté d'Endormissement?

Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-Theanine may support Difficulté d'Endormissement management. Our evidence grade is A (Strong Evidence).

How much L-Theanine should I take for Difficulté d'Endormissement?

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 Difficulté d'Endormissement?

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

Autres ingrédients pour Difficulté d'Endormissement

Magnesium Glycinate A Vitamine B6 A Zinc A Mélatonine A Hops A Apigenin B

L-Theanine pour d'autres pathologies

Insomnie A Troubles du Sommeil Liés à l'Anxiété B

Verdict rapide

Basé sur 4 études (2 meta-analyses, 1 RCT) avec 590 participants au total. 3/4 études montrent des effets positifs.

Evidence Strength92%

High confidence

Synthèse des études

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

Comparer les alternatives

Découvrez comment d'autres ingrédients se comparent pour cette condition.Découvrez comment d'autres ingrédients se comparent pour cette pathologie.

Voir tous les ingrédients pour Difficulté d'Endormissement

En savoir plus

Avertissement FDA: Ces déclarations n'ont pas été évaluées par la Food and Drug Administration. Les produits et informations sur ce site ne sont pas destinés à diagnostiquer, traiter, guérir ou prévenir quelque maladie que ce soit. Les notes de preuve présentées sont basées sur notre analyse de la recherche publiée et évaluée par des pairs et ne constituent pas un avis médical. Consultez toujours votre professionnel de santé avant de commencer tout régime de compléments alimentaires.