L-테아닌 관련 불면증
A총 916명의 참여자를 대상으로 한 16건의 연구(메타분석 4건, RCT 4건)에 근거합니다. 16건 중 11건의 연구에서 긍정적인 효과가 나타났습니다.
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A
결론
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
효과: 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
효과: None
p<0.005
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
효과: 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
효과: 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
효과: 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
효과: None
None
Key Statistics
16
연구
916
참여자
↑
Positive
A
등급
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 인용
Frontiers in microbiology
2024
13 인용
Frontiers in nutrition
2024
5 인용
Indian journal of …
2024
3 인용
The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.
Systematic Review
International journal of …
2023
14 인용
Nutrients
2023
6 인용
Child and adolescent …
2023
5 인용
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 인용
Food research international …
2022
46 인용
Pharmaceutical biology
2019
134 인용
Journal of psychiatric …
2019
46 인용
Paediatric drugs
2017
26 인용
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 인용
Pharmacology, biochemistry, and …
2012
51 인용
Medical science monitor …
2009
85 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 200-400 mg, 30-60 min before bed
상한량: Not established; generally safe up to 900 mg/day
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 30-60 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI discomfort
알려진 상호작용
- ● Blood pressure medications — L-theanine may lower blood pressure
- ● Stimulants (caffeine) — may partially counteract stimulant effects
- ● Sedatives — potential additive calming effects
일일 최대 섭취 허용량: Not established; generally safe up to 900 mg/day
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does L-테아닌 help with 불면증?
Based on 16 studies with 916 participants, there is strong evidence from multiple clinical trials that L-테아닌 may support 불면증 management. Our evidence grade is A (Strong Evidence).
How much L-테아닌 should I take for 불면증?
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-테아닌?
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-테아닌 and 불면증?
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
L-테아닌 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.