L-Theanine para Dificuldade para Adormecer

Baseado em 4 estudos (2 meta-analyses, 1 RCT) com 590 participantes no total. 3/4 estudos mostram efeitos positivos.

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Conclusão

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 Efeito: 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 Efeito: 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 Efeito: 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 Efeito: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc None

Key Statistics

Estudos

590

Participantes

↑

Positive

Nota

Referenced Papers

Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials. Systematic Review

Nutritional neuroscience 2026

Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled clinical study. Other

Frontiers in nutrition 2024 5 citações

GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Other

Pharmaceutical biology 2019 134 citações

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 citações

Dosage & Usage

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

Dosagens Comumente Utilizadas

sleep:: 200-400 mg, 30-60 min before bed

Limite superior: Not established; generally safe up to 900 mg/day

Dosagens Estudadas em Pesquisas

Dosagem	Duração	Efeito	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	--

Melhor horário: 30-60 minutes before bed

Safety & Side Effects

Efeitos Colaterais Relatados

⚠ Headache
⚠ Dizziness
⚠ GI discomfort

Interações Conhecidas

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

Ingestão máxima tolerável: Not established; generally safe up to 900 mg/day

Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.

Frequently Asked Questions

Does L-Theanine help with Dificuldade para Adormecer?

Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-Theanine may support Dificuldade para Adormecer management. Our evidence grade is A (Strong Evidence).

How much L-Theanine should I take for Dificuldade para Adormecer?

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 Dificuldade para Adormecer?

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

Outros ingredientes para Dificuldade para Adormecer

Magnesium Glycinate A Vitamina B6 A Zinco A Melatonina A Hops A Apigenin B

L-Theanine para outras condições

Insônia A Problemas de Sono Relacionados à Ansiedade B

Veredito Rápido

Baseado em 4 estudos (2 meta-analyses, 1 RCT) com 590 participantes no total. 3/4 estudos mostram efeitos positivos.

Evidence Strength92%

High confidence

Detalhamento dos Estudos

RCT (0)Meta (0)Other (4)

Comparar Alternativas

Veja como outros ingredientes se comparam para esta condição.

Ver todos os ingredientes para Dificuldade para Adormecer

Saiba Mais

Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.