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L-テアニン ： 不安に伴う睡眠障害

B

2件の研究（メタアナリシス1件を含む）に基づく。2件中2件の研究で肯定的な効果が示されている。

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            B

        

        

            
結論

            
            
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.

            
            
            
    
                
                
  • 
                    
                    Both studies show positive effects, but the evidence base is small
                
    • 
                
                
  • 
                    
                    L-theanine promotes relaxation by boosting alpha brain waves without causing drowsiness
                
    • 
                
                
  • 
                    
                    Found naturally in green and black tea — a familiar and well-tolerated compound
                
    • 
                
                
  • 
                    
                    Grade B evidence — promising direction but needs more dedicated research
                
    • 
                
            

            
        

    










    

  
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
                
                
                
                効果: 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

        
研究数

    

    

        
--

        
参加者数

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
グレード

    




        


        
        
        

            

  
Referenced Papers





            

                
                

                    

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

                    

                        Pharmacological research
                        2022
                        
                        51 件の引用
                        
                    

                

                
                

                    

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

                    

                        Medical science monitor …
                        2009
                        
                        85 件の引用
                        
                    

                

                
            

        

        

        
        
        

            

  
Dosage & Usage





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


            
            

                
一般的な使用量

                

                    
                    

                        
sleep:

                        
200-400 mg, 30-60 min before bed

                    

                    
                

                
                

                    上限量： Not established; generally safe up to 900 mg/day
                

                
            

            

            
            

                
研究で検討された用量

                

                    

                        
                            

                                用量
                                期間
                                効果
                                N
                            

                        
                        
                            
                            

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

                            
                        
                    

                

            

            

            
            

                推奨摂取タイミング： 30-60 minutes before bed
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
報告されている副作用

                    
    
                        
                        
  • 
                            ⚠
                            Headache
                        
    • 
                        
                        
  • 
                            ⚠
                            Dizziness
                        
    • 
                        
                        
  • 
                            ⚠
                            GI discomfort
                        
    • 
                        
                    

                

                

                
                

                    
既知の相互作用

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

                

                

                
                

                    

                        耐容上限摂取量： Not established; generally safe up to 900 mg/day
                    

                

                
            

            

                サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does L-テアニン help with 不安に伴う睡眠障害?
            
        
        

            Based on 2 studies with 0 participants, there is moderate evidence from clinical studies that L-テアニン may support 不安に伴う睡眠障害 management. Our evidence grade is B (Good Evidence).
        

    

    
    

        
            How much L-テアニン should I take for 不安に伴う睡眠障害?
            
        
        

            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-テアニン?
            
        
        

            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-テアニン and 不安に伴う睡眠障害?
            
        
        

            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





            

                
                
                

                
                

                    
L-テアニン 他の症状・状態について

                    

                        
                        
                            不眠症
                            A

                        
                        
                        
                            入眠困難
                            A

                        
                        
                    

                

                
            

        

        

    


    
    












    

        FDAに関する免責事項:
        これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。