Stress has become an unavoidable component of our lives in today's fast-paced world. Our mental and physical health can suffer due to the stress of jobs, relationships, and daily commitments. Therefore, to maintain good mental and physical health, it is crucial to resist the harmful effects of stress.
Ashwagandha and L-theanine are two widely used natural treatments for reducing the harmful effects of stress. But can you take L-theanine and Ashwagandha together for enhanced benefits?
Science has shown that combining L-theanine and Ashwagandha would have beneficial synergistic effects given their common health benefits and divergent methods of action. Due to their complementary effects, people frequently take L theanine with Ashwagandha. Both natural supplements provide a relaxing effect after administration and are top-rated daily supplements in wellness circles.
Before trying these supplements, you must understand the differences between L theanine vs Ashwagandha to make an informed choice. This article covers the differences between the two and how you can combine Ashwagandha with L theanine simultaneously.
Understanding L-Theanine And Ashwagandha
What Is Ashwagandha?
Withania somnifera, or Ashwagandha, is a plant and herb used medicinally for a long time. It is native to the Middle East, parts of Africa, and India. Ashwagandha is a member of the group of plants known as adaptogens(1), which are known for their capacity to aid the body in adjusting to stressors and regaining equilibrium.
Ashwagandha(2) reduces the body's response to stress. It aids in controlling cortisol levels, an essential stress hormone that can become chronically increased after extended periods of stress. As cortisol levels are decreased by Ashwagandha, which encourages a calm, relaxed state of mind.
Ashwagandha has been shown to have antioxidant, anti-inflammatory, and immune-boosting qualities, in addition to its potential to reduce stress. Withanoside, the primary compound in Ashwagandha, is credited with these benefits(3), which add to its overall ability to support the body under stress.
What Is L-theanine?
L-theanine(4) is an amino acid in tea leaves, especially green tea (Camellia sinensis). It is renowned for creating calming and relaxing effects in the body and mind without making people drowsy. Alpha brain waves, which are connected to a feeling of relaxed alertness, are also produced more frequently when L-theanine is consumed.
The amino acid helps regulate cortisol levels like Ashwagandha. Doing this encourages relaxation and decreases stress and anxiety. L-theanine has also been demonstrated to boost cognitive function, enhance focus and attention, and improve sleep quality.
The Individual Benefits Of L-Theanine And Ashwagandha
Before we explore the synergy between these two herbs, let’s explore Ashwagandha vs L theanine benefits and what makes these a popular ingredient in wellness supplements.
Many scientists have researched Ashwagandha to investigate its therapeutic and medicinal properties. Below are a few of the potential benefits of Ashwagandha.
- Combat insomnia.
- Manage stress.
- Enhances mood.
- Improve immune functioning.
In a study from India(5), researchers investigated the safety and effectiveness of a high-concentration Ashwagandha root extract in lowering anxiety and stress in people. The study found that a full-spectrum, high-concentration Ashwagandha root extract increases a person's ability to cope with stress while enhancing their self-rated quality of life.
L-theanine is a popular dietary supplement in the health community and may have several potential advantages, including the following:
- Improved focus.
- Reduce blood pressure.
- Anxiety and stress relief.
- Anti-inflammatory effect.
In a 2019 study(6), scientists explored the effects of L-theanine administration on cognitive functions and stress-related symptoms in healthy adults. The study results showed that after four weeks of L-theanine administration, scores for stress-related symptoms (such as depression, sleep, and anxiety traits) reduced while scores for cognitive performance (such as executive function and verbal fluency) increased.
While both Ashwagandha and L-theanine are well known for their ability to fight inflammation and reduce stress, Ashwagandha has additional advantages, including strengthening the immune system and easing the symptoms of sleeplessness. At the same time, L-theanine mainly encourages relaxation and lessens anxiety. Unlike Ashwagandha, L-theanine also possesses cognitive-enhancing properties.
L-theanine acts on the central nervous system, giving pathways for potential relief from focus and sleep concerns, while Ashwagandha influences the body's stress response system. Ashwagandha helps raise testosterone levels, gain muscle, and enhance overall wellness.
Synergy Between L-Theanine And Ashwagandha
The combination of Ashwagandha and L-theanine may have a synergistic effect regarding stress reduction. Both supplements have separate mechanisms of action for reducing stress, but when taken together, they may boost one another's benefits for a more comprehensive approach.
Ashwagandha is well-known for its capacity to encourage relaxation and lower cortisol levels. A prolonged increase in cortisol levels can harm one's physical and mental health. Cortisol(7) is a hormone released by the adrenal glands in response to stress. Ashwagandha promotes relaxation and harmony within the body by decreasing cortisol levels.
On the other hand, L-theanine enhances relaxation and promotes mental clarity, which are complementary to Ashwagandha's effects. Alpha brain waves, which are connected to a calm but alert state, are produced more frequently when L-theanine(8) is taken. People may feel calmer and more in control while also being more focused.
You might feel more capable of handling stressful situations with greater calmness and composure if you combine Ashwagandha and L-theanine in supplements or teas. Additionally, this combination may decrease the symptoms of depression and anxiety while also enhancing mood.
Potential Precautions And Considerations
Combining L-theanine and Ashwagandha is okay if you don't take too much. Supplements like Ashwagandha and L-theanine are often well-tolerated and have few adverse effects. But it's crucial to be aware of any possible interactions or adverse effects, especially if you take them with other drugs or supplements.
When using Ashwagandha, some people may experience moderate gastrointestinal discomfort, such as diarrhea or an upset stomach. On the other hand, L-theanine is well-tolerated and rarely causes adverse effects. It is crucial to adhere to the dosage recommendations for both supplements and get medical advice if you have any questions or pre-existing illnesses.
It's crucial to consult your doctor about the correct dosages and possible drug interactions before taking either supplement to ensure no unwanted effects occur. Pregnant or nursing women should also speak with healthcare professionals before use.
FAQs About L Theanine And Ashwagandha
How Long Does It Take To Experience The Combined Benefits Of L-Theanine And Ashwagandha For Stress Relief?
It may take a few weeks to feel the effects of Ashwagandha and L-theanine. Although the results are felt after just one dose for some, most people take the combo as part of their daily routine.
What Is The Recommended Dosage Of Ashwagandha And L-Theanine When Used Together?
The recommended daily amount of L-theanine is 400 mg, while the recommended daily dose of Ashwagandha is 300 to 600 mg, with some taking as much as 900 mg.
When Is The Best Time To Take Ashwagandha And L Theanine?
You can take L-theanine and Ashwagandha at any time of day. The combination can be taken in the evening before bed to promote sleep or in the morning to support a balanced stress response.
Key Takeaways
L theanine and Ashwagandha can significantly positively impact your general health and well-being. Although both of these supplements are considered safe, they could have unfavorable side effects if used in large amounts or combined with specific medications. With the proper knowledge and caution, you can take these potent natural supplements to enhance your physical and mental health.
References
- Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity, (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
- Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study, (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda, (3)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- L-theanine, a natural constituent in tea, and its effect on mental state, (4)https://pubmed.ncbi.nlm.nih.gov/18296328/
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults, (5)https://pubmed.ncbi.nlm.nih.gov/23439798/
- Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial, (6)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/
- Central effects of stress hormones in health and disease: understanding the protective and damaging effects of stress and stress mediators, (7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2474765/
- L-theanine, a natural constituent in tea, and its effect on mental state, (8)https://pubmed.ncbi.nlm.nih.gov/18296328/
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