L-茶氨酸（L-Theanine） 用于 焦虑相关性睡眠问题
B基于2项研究（1项荟萃分析）。2/2项研究显示积极效果。
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B
结论
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
效果: 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
研究数量
--
受试者
↑
Positive
B
等级
Referenced Papers
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 次引用
Medical science monitor …
2009
85 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 200-400 mg, 30-60 min before bed
上限： Not established; generally safe up to 900 mg/day
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | N |
|---|---|---|---|
| Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion | -- | Positive | -- |
最佳服用时间： 30-60 minutes before bed
Safety & Side Effects
已报告的副作用
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI discomfort
已知相互作用
- ● Blood pressure medications — L-theanine may lower blood pressure
- ● Stimulants (caffeine) — may partially counteract stimulant effects
- ● Sedatives — potential additive calming effects
可耐受最高摄入量： Not established; generally safe up to 900 mg/day
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does L-茶氨酸（L-Theanine） help with 焦虑相关性睡眠问题?
Based on 2 studies with 0 participants, there is moderate evidence from clinical studies that L-茶氨酸（L-Theanine） may support 焦虑相关性睡眠问题 management. Our evidence grade is B (Good Evidence).
How much L-茶氨酸（L-Theanine） should I take for 焦虑相关性睡眠问题?
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-茶氨酸（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-茶氨酸（L-Theanine） and 焦虑相关性睡眠问题?
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
其他成分用于 焦虑相关性睡眠问题
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