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Lth6.0
L-Theanine – Forschung
Hilft wahrscheinlich
64 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
L-Theanine scheint in 4 von 5 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2004–2026 mit einer typischen Studiengröße von 27 Teilnehmenden.
Basierend auf 64 Studien · 4 Meta-Analysen · 42 RCTs · 3,387 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
4geholfen1unklar· 59 weitere ohne bewertete Effektdaten
Nach Outcome
Anxiety & stressVerminderte Angst ohne Sedierung · 30-60 Minuten · Ruhigere Stressreaktion ohne Sedierung · 30-60 Minuten (akut)
Hilft wahrscheinlich57 Studien
Cognitive functionSynergistisch mit Koffein zur Verbesserung des Arbeitsgedächtnisses · 30-60 Minuten
Überwiegend Mechanismus / Beobachtung22 Studien
Focus & attentionVerbesserte Konzentration und Aufmerksamkeit · 30-60 Minuten
Überwiegend Mechanismus / Beobachtung14 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung13 Studien
Sleep & insomniaLeichtere Entspannung vor dem Schlafen · 30-60 Minuten · Die Förderung von Alpha-Wellen verbessert die Schlafqualität ohne Sedierung · 1-2 Wochen · Entspannungseffekte reduzieren nächtliches Erwachen · 1-2 Wochen
43 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2025
200420152026
1Sleep outcomesMeta-Analysen=897 · large study2025
Einfach gesagt: The findings indicate the potential use of L-theanine in the management of sleep disturbances; however, the lack of studies on "pure" L-theanine warrants further investigation.
Bulman A et al. · Sleep medicine reviews (2025)
The findings indicate the potential use of L-theanine in the management of sleep disturbances; however, the lack of studies on "pure" L-theanine warrants further investigation.
Future studies are needed to determine the adequate dose and duration of L-theanine supplementation for improving and maintaining sleep quality in healthy and clinical populations.
Einfach gesagt: This meta-analysis provides evidence that theanine plus caffeine, and theanine alone, could be beneficial for cognitive and mood outcomes.
Payne ER et al. · Nutrition reviews (2025)
This meta-analysis provides evidence that theanine plus caffeine, and theanine alone, could be beneficial for cognitive and mood outcomes.
More research using tea beverages or tea-equivalent bioactive doses and research in free-living participants is needed.
4Systematische Übersichtn=11 · very small study2024
Einfach gesagt: The findings from this systematic review suggest that LT supplementation significantly reduced psychiatric symptoms more effectively than control conditions in individuals with schizophrenia, anxiety disorders, and ADHD.
Moshfeghinia R et al. · BMC psychiatry (2024)
The findings from this systematic review suggest that LT supplementation significantly reduced psychiatric symptoms more effectively than control conditions in individuals with schizophrenia, anxiety disorders, and ADHD.
However, further studies are essential to validate these findings, deepen the understanding of the observed effects, and explore the mechanisms underlying these associations.
5Cancer prevention and suppressionSystematische Übersicht2021
Einfach gesagt: Further studies are necessary to ascertain the effectiveness of theanine on the prevention and suppression of cancer and shed light upon the attributable mechanisms in the in vivo condition.
Shojaei-Zarghani S et al. · Phytotherapy research : PTR (2021)
The in vivo studies also supported the potential impacts of theanine on cancer incidence or progression.
Theanine exerted its anticancer function by inhibiting EGFR, VEGFR, Met, and Akt/mTOR, JAK2/STAT3, and ERK/NFκB pathways, as well as activating the intrinsic apoptosis pathway and caspase-independent programmed cell death.
In conclusion, the results indicated moderate apoptotic, antimetastatic, antimigration, and anti-invasion effects, along with the mild antiproliferative influence of theanine on cancer.
6Anxiety symptoms (HAMA scores)Meta-Analysen=29 · very small study2022
Einfach gesagt: Medicinal herbs may be promising for the treatment of anxiety.
Zhang W et al. · Pharmacological research (2022)
Kava was found to be an effective anxiolytic (MD: -2.46, 95% CrI: -4.47 to -0.32) but possibly ineffective in patients with generalized anxiety disorder (MD: -0.17, 95% CrI: -2.55 to -1.97).
Ginkgo biloba (MD: -4.63, 95% CrI: -9.01 to -0.23) and Withania somnifera (MD: -4.90, 95% CrI: -9.70 to -0.17) were efficacious, as measured by HAMA scores but the trials were limited by their small sample sizes.
Conversely, although Passionflower (MD: -4.20, 95% CrI: -8.82 to 0.16) and Saffron (MD: -2.71, 95% CrI: -6.06 to 0.57) did not reduce HAMA scores significantly in the summary network, both were worthy of further study because of support from separate networks.
7Psychopathological symptoms, cognition, and brain functionSystematische Übersichtn=21 · very small study2017
Einfach gesagt: The reviewed studies presented evidence that green tea influences psychopathological symptoms (e.g. reduction of anxiety), cognition (e.g. benefits in memory and attention) and brain function (e.g. activation of working memory seen in functional MRI).
Mancini E et al. · Phytomedicine : international journal of phytotherapy and phytopharmacology (2017)
The reviewed studies presented evidence that green tea influences psychopathological symptoms (e.g. reduction of anxiety), cognition (e.g. benefits in memory and attention) and brain function (e.g. activation of working memory seen in functional MRI).
The effects of green tea cannot be attributed to a single constituent of the beverage.
This is exemplified in the finding that beneficial green tea effects on cognition are observed under the combined influence of both caffeine and l-theanine, whereas separate administration of either substance was found to have a lesser impact.
Einfach gesagt: This review employs bibliometric analysis (2021-2025) and comparatively assesses coffee and matcha within a multidimensional competence framework, covering production and processing, bioactive components, health effects, and food industry applications, providing insights into their unique properties and supporting their future development in the food and health industries.
Hu H et al. · Journal of the science of food and agriculture (2026)
This review systematically compares the production and processing steps of coffee and matcha, highlighting the impact of these processes on their bioactive components and health benefits.
Additionally, the review explores the applications of coffee and matcha in the food industry, emphasizing their roles as flavor enhancers, colorants, and functional ingredients in various food products.
Despite the extensive research on coffee, studies on matcha remain limited, necessitating further investigation into its health effects and potential applications.
Einfach gesagt: Further investigations are needed to achieve a more rigorous and comprehensive understanding of theanine.
Qiang Y, Luo Q, Zhang J, Ming C, Chong X, Huang F, Gui A, Wang J, Yin H, Ahmad MZ, He HF. · Journal of the science of food and agriculture (2026)
It has also demonstrated beneficial effects in delaying disease progression and promoting repair in age-related neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease.
This paper also reviews studies investigating the protective effects of theanine against organ dysfunction caused by nerve injury, as well as its synergistic effects with other phytochemical components in promoting neurological health.
The potential mechanisms underlying the neuroprotective effects of theanine are considered from three perspectives: ferroptosis induced by oxidative stress in neuronal cells, the differentiation and development of neural stem cells (NSCs), and neural signal transduction pathways.
Einfach gesagt: Further high-quality trials using objective measures, into the mechanisms underlying these effects, and among those with clinical insomnia would provide further useful insights.
Cotter J et al. · Nutritional neuroscience (2026)
Retrieved articles were independently reviewed by three authors.Results: Thirteen eligible trials (n = 550) that examined the effect of L-theanine (50-900 mg/day) as a standalone intervention on sleep-related outcome measures were identified.
This included two single-arm, open-label trials and eleven randomised controlled trials.Discussion: Based on the current evidence, supplementation with 200-450 mg/day of L-theanine appears to be a safe and effective way to support healthy sleep in adults.
Among the included trials, beneficial effects were reported on both objective and participant-reported outcomes, including measures linked to sleep latency, maintenance and efficiency, perceived sleep satisfaction and feelings of refreshment and recovery on waking.
Einfach gesagt: For permission to use (where not already granted under a licence) please go to http://group.bmj.com/group/rights-licensing/permissions.
Zbozinek TD et al. · BMJ (Clinical research ed.) (2026)
Cannabidiol has been studied as a stand-alone treatment and augmentation strategy.
Most of these treatments have shown at least some efficacy.
Some novel treatments can be implemented clinically, while others await further testing.Published by the BMJ Publishing Group Limited.
Einfach gesagt: Moderator analysis of caffeine and L-theanine doses revealed trends toward greater change in effect size for caffeine dose than for L-theanine dose, particularly during the first hour postdose.
Camfield DA et al. · Nutrition reviews (2014)
Evidence of moderate effect sizes in favor of combined caffeine and L-theanine in the first 2 hours postdose were found for outcome measures Bond-Lader alertness, attentional switching accuracy, and, to a lesser extent, some unisensory and multisensory attentional outcomes.
Moderator analysis of caffeine and L-theanine doses revealed trends toward greater change in effect size for caffeine dose than for L-theanine dose, particularly during the first hour postdose.
Standardized mean differences between placebo and treatment groups are presented for each study and outcome measure.
Einfach gesagt: Further studies with a larger number participants are warranted to support these findings.
Thiagarajah K et al. · Nutrients (2022)
The supplement prolonged the total sleeping time by 45 min in the supplement receiving group compared to the placebo group (p < 0.001).
However, only sleep duration and sleep habitual efficiency showed a profound effect in both analyses (p < 0.05).
In conclusion, being given its beneficial effects without notable adverse events, it would be advantageous to use these nutraceutical ingredients to promote better sleep quality.
Einfach gesagt: The linear dose-response attentional effects we observed warrant further studies with higher doses of L-theanine.
Dassanayake TL et al. · Nutritional neuroscience (2022)
A subsequent exploratory regression showed that each 100-mg increase in dose reduces the P3b latency by 4 ms (p < 0.05).
No dose-response effect was observed in P3b amplitude, pre-attentive ERP components or reaction time.Discussion: The findings indicate L-theanine can increase attentional processing of auditory information in a dose-dependent manner.
The linear dose-response attentional effects we observed warrant further studies with higher doses of L-theanine.