L-茶氨酸（L-Theanine） 用于 失眠
A基于16项研究（4项荟萃分析、4项RCT），共916名参与者。11/16项研究显示积极效果。
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A
结论
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
效果: 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
效果: None
p<0.005
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
效果: 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
效果: 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
效果: 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
效果: None
None
Key Statistics
16
研究数量
916
受试者
↑
Positive
A
等级
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 次引用
Frontiers in microbiology
2024
13 次引用
Frontiers in nutrition
2024
5 次引用
Indian journal of …
2024
3 次引用
The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.
Systematic Review
International journal of …
2023
14 次引用
Nutrients
2023
6 次引用
Child and adolescent …
2023
5 次引用
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 次引用
Food research international …
2022
46 次引用
Pharmaceutical biology
2019
134 次引用
Journal of psychiatric …
2019
46 次引用
Paediatric drugs
2017
26 次引用
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 次引用
Pharmacology, biochemistry, and …
2012
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 |
|---|---|---|---|
| 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 | -- |
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 失眠?
Based on 16 studies with 916 participants, there is strong evidence from multiple clinical trials that L-茶氨酸（L-Theanine） may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much L-茶氨酸（L-Theanine） should I take for 失眠?
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 失眠?
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-茶氨酸（L-Theanine） 用于其他健康状况
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