L-Theanine untuk Insomnia
A Bukti Beberapa uji klinis besar secara konsisten menunjukkan manfaat yang signifikan.Berdasarkan 16 studi (4 meta-analyses, 4 RCTs) dengan 916 peserta secara total. 11/16 studi menunjukkan efek positif.
<\/script>\n`;
},
get iframeSnippet() {
const domain = 'sleepcited.com';
const params = 'ingredient\u003Dl\u002Dtheanine\u0026condition\u003Dinsomnia';
return ``;
},
get activeSnippet() {
return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet;
},
copySnippet() {
navigator.clipboard.writeText(this.activeSnippet).then(() => {
this.copied = true;
setTimeout(() => { this.copied = false; }, 2000);
});
}
}"
@keydown.escape.window="open = false"
@click.outside="open = false">
A
Kesimpulan
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
vs: Placebo
Efek: 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
vs: Placebo
Efek: None
p<0.005
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
Efek: 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
vs: Placebo
Efek: 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
vs: Placebo
Efek: 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)
vs: Placebo
Efek: None
None
Key Statistics
16
Studi
916
Peserta
↑
Positive
A
Peringkat
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 sitasi
Frontiers in microbiology
2024
13 sitasi
Frontiers in nutrition
2024
5 sitasi
Indian journal of …
2024
3 sitasi
The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.
Systematic Review
International journal of …
2023
14 sitasi
Nutrients
2023
6 sitasi
Child and adolescent …
2023
5 sitasi
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 sitasi
Food research international …
2022
46 sitasi
Pharmaceutical biology
2019
134 sitasi
Journal of psychiatric …
2019
46 sitasi
Paediatric drugs
2017
26 sitasi
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 sitasi
Pharmacology, biochemistry, and …
2012
51 sitasi
Medical science monitor …
2009
85 sitasi
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosis yang Umum Digunakan
- sleep:
- 200-400 mg, 30-60 min before bed
Batas atas: Not established; generally safe up to 900 mg/day
Dosis yang Diteliti dalam Penelitian
| Dosis | Durasi | Efek | 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 | -- |
Waktu terbaik diminum: 30-60 minutes before bed
Safety & Side Effects
Efek Samping yang Dilaporkan
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI discomfort
Interaksi yang Diketahui
- ● Blood pressure medications — L-theanine may lower blood pressure
- ● Stimulants (caffeine) — may partially counteract stimulant effects
- ● Sedatives — potential additive calming effects
Asupan atas yang dapat ditoleransi: Not established; generally safe up to 900 mg/day
Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
Frequently Asked Questions
Does L-Theanine help with Insomnia?
Based on 16 studies with 916 participants, there is strong evidence from multiple clinical trials that L-Theanine may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much L-Theanine should I take for Insomnia?
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 Insomnia?
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
Bahan lain untuk Insomnia
L-Theanine untuk kondisi lain
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
Penafian FDA: Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.