L-Theanine के लिए अनिद्रा
A संबंधित साक्ष्य कई बड़े नैदानिक परीक्षण लगातार महत्वपूर्ण लाभ दर्शाते हैं।16 अध्ययनों (4 meta-analyses, 4 RCTs) पर आधारित, में कुल 916 प्रतिभागियों के साथ। 11/16 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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A
निष्कर्ष
L-theanine is well-supported by research as a supplement that may help improve sleep quality, especially for people who struggle with a busy mind at bedtime.
- 11 out of 16 studies show positive effects, including 4 RCTs and 4 meta-analyses
- A 2026 systematic review confirmed L-theanine's benefits for sleep
- Shown to be comparable to melatonin for sleep improvement in a 2024 cancer patient trial
- Works by enhancing GABA activity and reducing mental arousal without next-day grogginess
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
बनाम: Placebo
प्रभाव: Beneficial effects on sleep latency, maintenance, efficiency; improved perceived sleep satisfaction
None
RCT
n=120
2 weeks
Double-blind
Comparison Between Efficacy of Oral Melatonin and Oral L-theanine in Improving Sleep in Cancer Patients …
Dose: Melatonin 3 mg or L-theanine 200 mg taken 2h before bedtime for 14 days
बनाम: Placebo
प्रभाव: None
p<0.005
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
बनाम: Placebo
प्रभाव: None
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
बनाम: Placebo
प्रभाव: None
None
animal study (preclinical)
Protective effects of a probiotic-fermented germinated grain complex on neurotransmitters and sleep quality in sleep-deprived …
Dose: 7 L fermentation product; GABA 12.555 µmol/L, L-theanine 0.471 mg/mL
बनाम: Placebo
प्रभाव: None
p < 0.0001 (sleep duration KEY
systematic_review
The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.
Dose: iron, 5-hydroxytryptophan (5-HTP), theanine, antihistamines (OTC supplements)
बनाम: Placebo
प्रभाव: None
None
Key Statistics
16
अध्ययन
916
प्रतिभागी
↑
Positive
A
ग्रेड
Referenced Papers
Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.
Systematic Review
Nutritional neuroscience
2026
Psychiatry investigation
2024
24 उद्धरण
Frontiers in microbiology
2024
13 उद्धरण
Frontiers in nutrition
2024
5 उद्धरण
Indian journal of …
2024
3 उद्धरण
The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.
Systematic Review
International journal of …
2023
14 उद्धरण
Nutrients
2023
6 उद्धरण
Child and adolescent …
2023
5 उद्धरण
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 उद्धरण
Food research international …
2022
46 उद्धरण
Pharmaceutical biology
2019
134 उद्धरण
Journal of psychiatric …
2019
46 उद्धरण
Paediatric drugs
2017
26 उद्धरण
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 उद्धरण
Pharmacology, biochemistry, and …
2012
51 उद्धरण
Medical science monitor …
2009
85 उद्धरण
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
सामान्य रूप से उपयोग की जाने वाली खुराकें
- sleep:
- 200-400 mg, 30-60 min before bed
अधिकतम सीमा: Not established; generally safe up to 900 mg/day
अनुसंधान में अध्ययन की गई खुराकें
| खुराक | अवधि | प्रभाव | N |
|---|---|---|---|
| L-theanine 50-900 mg/day; effective range 200-450 mg/day | -- | Positive | 550 |
| Melatonin 3 mg or L-theanine 200 mg taken 2h before bedtime for 14 days | 2 weeks | Positive | 120 |
| varies by supplement | -- | Positive | -- |
| None | 8 weeks | Positive | 40 |
| 7 L fermentation product; GABA 12.555 µmol/L, L-theanine 0.471 mg/mL | -- | Positive | -- |
| iron, 5-hydroxytryptophan (5-HTP), theanine, antihistamines (OTC supplements) | -- | Mixed | -- |
| l-theanine 200 mg/day, GABA 111.1 mg/day, AVLE 50 mg/day, l-serine 300 mg/day | -- | Positive | 160 |
| None | -- | Positive | -- |
सेवन का सर्वोत्तम समय: 30-60 minutes before bed
Safety & Side Effects
रिपोर्ट किए गए दुष्प्रभाव
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI discomfort
ज्ञात अंतःक्रियाएँ
- ● Blood pressure medications — L-theanine may lower blood pressure
- ● Stimulants (caffeine) — may partially counteract stimulant effects
- ● Sedatives — potential additive calming effects
सहनीय अधिकतम सेवन: Not established; generally safe up to 900 mg/day
कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।
Frequently Asked Questions
Does L-Theanine help with अनिद्रा?
Based on 16 studies with 916 participants, there is strong evidence from multiple clinical trials that L-Theanine may support अनिद्रा management. Our evidence grade is A (Strong Evidence).
How much L-Theanine should I take for अनिद्रा?
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 अनिद्रा?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 16 peer-reviewed studies with 916 total participants. The overall direction of effect is positive.
Related Evidence
इसके लिए अन्य सामग्री अनिद्रा
L-Theanine अन्य स्वास्थ्य स्थितियों के लिए
References
- [1] Jack Cotter et al.. Nutr Neurosci. 2026. Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials. doi:10.1080/1028415X.2025.2556925 PubMed
- [2] Ji Won Yeom et al.. Psychiatry Investig. 2024. Herbal and Natural Supplements for Improving Sleep: A Literature Review. doi:10.30773/pi.2024.0121 PubMed
- [3] Jiahua Cheng et al.. Front Microbiol. 2024. Protective effects of a probiotic-fermented germinated grain complex on neurotransmitters and sleep quality in sleep-deprived mice. doi:10.3389/fmicb.2024.1438928 PubMed
- [4] Su Eun Lim et al.. Front Nutr. 2024. Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled clinical study. doi:10.3389/fnut.2024.1419978 PubMed
- [5] Madhuri S Kurdi et al.. Indian J Palliat Care. 2024. Comparison Between Efficacy of Oral Melatonin and Oral L-theanine in Improving Sleep in Cancer Patients Suffering From Insomnia: A Randomised … doi:10.25259/IJPC_89_2023 PubMed
- [6] Alice Innocenti et al.. Int J Mol Sci. 2023. The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review. doi:10.3390/ijms24097821 PubMed
- [7] Fuminori Imafuku et al.. Nutrients. 2023. Analysis of the Effects of Known Sleep-Support Supplements in Relation to Life Habits, Sleep Conditions, and Sleep Problems. doi:10.3390/nu15102377 PubMed
- [8] Swapna N Deshpande et al.. Child Adolesc Psychiatr Clin N Am. 2023. Complementary and Integrative Approaches to Sleep Disorders in Children. doi:10.1016/j.chc.2022.08.008 PubMed
- [9] Wenting Zhang et al.. Pharmacol Res. 2022. Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. doi:10.1016/j.phrs.2022.106204 PubMed
- [10] Jie Shao et al.. Food Res Int. 2022. A comprehensive review on bioavailability, safety and antidepressant potential of natural bioactive components from tea. doi:10.1016/j.foodres.2022.111540 PubMed
- [11] Suhyeon Kim et al.. Pharm Biol. 2019. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. doi:10.1080/13880209.2018.1557698 PubMed
- [12] Jerome Sarris et al.. J Psychiatr Res. 2019. L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. doi:10.1016/j.jpsychires.2018.12.014 PubMed
- [13] Shweta Anand et al.. Paediatr Drugs. 2017. Safety, Tolerability and Efficacy of Drugs for Treating Behavioural Insomnia in Children with Attention-Deficit/Hyperactivity Disorder: A Systematic Review with Methodological … doi:10.1007/s40272-017-0224-6 PubMed
- [14] Jessica R Barrett et al.. J Child Adolesc Psychopharmacol. 2013. To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and … doi:10.1089/cap.2013.0059 PubMed
- [15] Hwan-Soo Jang et al.. Pharmacol Biochem Behav. 2012. L-theanine partially counteracts caffeine-induced sleep disturbances in rats. doi:10.1016/j.pbb.2012.01.011 PubMed
- [16] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
FDA अस्वीकरण: इन कथनों का Food and Drug Administration द्वारा मूल्यांकन नहीं किया गया है। इस वेबसाइट पर उत्पादों और जानकारी का उद्देश्य किसी बीमारी का निदान, उपचार, इलाज या रोकथाम नहीं है। प्रस्तुत साक्ष्य ग्रेड प्रकाशित पीयर-रिव्यूड अनुसंधान के हमारे विश्लेषण पर आधारित हैं और चिकित्सा सलाह नहीं हैं। कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।