L-茶氨酸（L-Theanine） 用于 入睡困难
A基于4项研究（2项荟萃分析、1项RCT），共590名参与者。3/4项研究显示积极效果。
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A
结论
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
效果: 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
效果: 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
效果: 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
效果: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc
None
Key Statistics
4
研究数量
590
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
Frontiers in nutrition
2024
5 次引用
Pharmaceutical biology
2019
134 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
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 |
| None | 8 weeks | Positive | 40 |
| GABA/l-theanine 100/20 mg/kg | -- | Positive | -- |
| Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract) | -- | Mixed | -- |
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 入睡困难?
Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-茶氨酸（L-Theanine） may support 入睡困难 management. Our evidence grade is A (Strong Evidence).
How much L-茶氨酸（L-Theanine） should I take for 入睡困难?
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 入睡困难?
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
其他成分用于 入睡困难
L-茶氨酸（L-Theanine） 用于其他健康状况
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