L-Theanine and Improved Recovery on Waking

Doses used in studies

mg/day: 50–900 (median 475, IQR 50–900) — 1 study

Safety in these studies

Overall tolerabilityReported
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.
from: Examining the effect of L-theanine on sleep: a systematic review of dietary supplementatio

1 of 1 paper

Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.

2025-11
Systematic Review
Nutritional neuroscience 29(2)
- Jack Cotter
- Charlotte E Caddick
- Jessica L Harper
- James K Ebajemito

PubMed: 41176609
DOI: 10.1080/1028415x.2025.2556925

6 Insights on

Improved Recovery on Waking

High evidence
Adults

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.

Effect: Beneficial
Effect size: Small
Significant: Yes
Dose: 50-900 mg/day