L-테아닌 관련 수면 개시 장애
A총 590명의 참여자를 대상으로 한 4건의 연구(메타분석 2건, RCT 1건)에 근거합니다. 4건 중 3건의 연구에서 긍정적인 효과가 나타났습니다.
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A
결론
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
효과: 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
효과: 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
효과: 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
효과: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc
None
Key Statistics
4
연구
590
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
Frontiers in nutrition
2024
5 인용
Pharmaceutical biology
2019
134 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
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 |
| None | 8 weeks | Positive | 40 |
| GABA/l-theanine 100/20 mg/kg | -- | Positive | -- |
| Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract) | -- | Mixed | -- |
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 수면 개시 장애?
Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-테아닌 may support 수면 개시 장애 management. Our evidence grade is A (Strong Evidence).
How much L-테아닌 should I take for 수면 개시 장애?
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 수면 개시 장애?
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
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.