Is L-theanine good for stress and sleep?
For everyday mental stress and mild sleep problems, multiple randomised studies support 200 to 400 mg of L-theanine per day. For an anxiety disorder or serious sleep complaints, the evidence is too thin to rely on without guidance from your doctor.
At a daily dose of 200 to 400 mg, L-theanine appears to be able to reduce everyday stress and anxiety. A single dose reduced self-reported stress as well as the cortisol rise during a cognitive stress task compared with placebo. A systematic review of nine randomised studies confirms this picture: L-theanine helped with stress and anxiety across a variety of stressful situations. A study in healthy adults (200 mg/day, four weeks) also found improved sleep quality, shorter time to fall asleep and fewer sleep disturbances. That study does, however, have a conflict of interest: two authors worked for the company that supplied the supplement.
L-theanine does not help with every type of stress. With an intense, physically activating stressor (a military shooting exercise in virtual reality), a single dose had no measurable effect on biological stress markers or feelings of anxiety. This suggests that L-theanine works primarily for mental, cognitive stress rather than for severe physical or acutely threatening stress.
In people with generalised anxiety disorder who were already taking antidepressants, L-theanine (450 to 900 mg/day, eight weeks) did not perform better than placebo for anxiety symptoms. On sleep, the overall severity measure also showed no improvement, but people with mild sleep problems did report some improvement in sleep satisfaction. A systematic review of eleven randomised studies did find positive results for L-theanine as a supplement to standard medication for anxiety disorders, schizophrenia and ADHD.
Doses of 200 to 400 mg per day for up to eight weeks appear to be safe. A narrative review reports no liver toxicity for this isolated amino acid at that dosage, in contrast to green tea extracts. Long-term data on safety and effectiveness are still lacking.
Based on 2 systematic reviews, 5 randomised controlled studies and 1 narrative review. One RCT has a conflict of interest (manufacturer paid the authors). One RCT involving a combination supplement cannot be attributed to L-theanine alone.
How much melatonin should you take to sleep better?
For most adults, 4 mg appears to have the greatest effect, but it should be taken 2 to 3 hours before bedtime; if you are older than 55, the extended-release formulation (2 mg) is the only one officially recommended.
Does creatine affect your sleep?
Creatine may improve how your sleep feels, but objective measurements show no effect. Do not use it primarily as a sleep aid; if you are already taking it for sport, you need not expect worse sleep.
Does melatonin as a supplement really work for better sleep in older age?
For older people with sleep complaints, particularly early-morning awakening, melatonin offers a modest but real benefit. The effect varies by person and complaint, the optimal dose is unclear, so start low and discuss long-term use with your doctor.
Does apigenin help you sleep better?
There are preliminary indications that apigenin has some connection to sleep, but clinical evidence in humans is entirely lacking. If you want to sleep better, there are supplements with a stronger evidence base than apigenin; discuss this with your doctor or pharmacist if sleep problems persist.
Does CBD oil help you sleep better?
There is currently too little good research to say that CBD oil genuinely helps with sleep problems; if you suffer from them, there are better-supported options to discuss with your doctor.
Does magnesium really help you sleep better and keep your mind sharp?
Magnesium may help with sleep problems, but the evidence is still too limited and inconsistent to make firm claims. If you want to try it, supplements at normal doses are safe; in any case, make sure you get enough through your diet.