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Health & Nutrition
Dimitar Marinov
Senior Product Researcher MD, PhD, Assistant Professor

Ashwagandha & L-theanine: The Perfect Combo for Stress Relief and a Good Night's Sleep

Ashwagandha and L-theanine are two natural supplements that when combined can effectively reduce stress and anxiety while enhancing sleep quality. Ashwagandha, an adaptogenic Ayurvedic herb, has been used for centuries to alleviate stress, anxiety by lowering cortisol levels. On the other hand, L-theanine, is an amino acid found in green tea, which promotes calm by promoting increased alpha waves in the brain. These supplements can take varying times to work, with L-theanine having a more immediate impact, while Ashwagandha usually requires long-term supplementation. 



Do you ever feel like you can't catch a break? You're juggling work, family, and social obligations, and there's just not enough time in the day. 

Or maybe you can't seem to fall asleep at night, tossing and turning for hours on end. If this sounds familiar, then ashwagandha and L-theanine might be the perfect combo for you! 

These two ingredients have a synergistic effect, by working together to reduce stress and anxiety while also helping you get a good night's sleep. 

In this article, we will discuss how to use ashwagandha (Withania somnifera) and L-theanine together for the best results. Keep reading to learn more!



How do ashwagandha and L-theanine work together?


Ashwagandha is an adaptogenic Ayurvedic herb that has been used for centuries to reduce stress, anxiety, and fatigue. 

It contains a wide range of active molecules, including withanolides such as Withanone A, which are known to reduce cortisol levels and improve tolerance to stress [1].

L-theanine is a naturally occurring, non-protein amino acid found in green tea that promotes relaxation by reducing stress and anxiety levels.

It works by crossing the blood-brain barrier and promoting increased alpha waves - a pattern of brain wave activity associated with a more relaxed state [2].

L-theanine does not cause drowsiness or sedation. Instead, it helps reduce stress and may even help improve quality of sleep simply by putting your brain in a more relaxed state.

The two supplements can be safely combined to help fight stress and anxiety, as there are no known negative interactions between them.



How long do ashwagandha and L-theanine take to work?

Ashwagandha tends to have more potent anti-stress and sleep-promoting effects compared to L-theanine, but they occur only after long-term supplementation. 

Research shows that it can take up to 8 weeks of regular use before you see the full effects of ashwagandha extract for lowering cortisol levels [3]. Nevertheless, some people may notice results within a few days or weeks. 

L-theanine has more modest effects but supplementing it usually begins working within 30 minutes, so it's perfect if you're looking for a quick fix to help relieve chronic stress and reduce anxiety symptoms.

One study in 12 people revealed that a single 200mg L-theanine intake was sufficient and resulted in a reduction in the heart rate responses to an acute stress task, much more effectively than a placebo [4].



Who should not take ashwagandha?


Ashwagandha is a natural herb with a great safety profile. However, taking a higher amount of ashwagandha can lead to some side effects, such as nausea and indigestion [5].

An ashwagandha supplement may also interact with certain medications, mainly by increasing their effect, such as thyroid medications, blood pressure and blood sugar lowering medication, and others [6], [7], [8]. Furthermore, ashwagandha is not suitable for pregnant and breastfeeding women.  

It is also important to note that it is always best to consult with a healthcare professional before taking any supplement, especially if you suffer from a medical condition, as some medications may interact with these supplements.




When is the best time to take ashwagandha and L-theanine?


The best time to take ashwagandha will depend on the effects which you are specifically looking for. 

If you want to improve your sleep quality, then it may be best to take ashwagandha in the evening before bed. Ashwagandha is not going to make you sleepy, but it can help your body relax and prepare for sleep, allowing you to wake up feeling more rested. 

On the other hand, you can also take ashwagandha in the morning, as this may help reduce stress throughout the day.

Unlike ashwagandha, L-theanine should be taken during times of high stress, anxiety, or sleep problems for immediate relief. It works quickly and can provide a sense of calm within 30 minutes of taking it. 

For this reason, it is best taken when needed rather than as part of your daily supplement regimen. 



How much ashwagandha and L-theanine should I take?


L-theanine is an effective stress reliever and sleep quality enhancer, which you can pick as needed. Clinical studies report that about 200 mg a day is a safe and effective dose that can provide sufficient anxiolytic effects [9].

On the other hand, ashwagandha should be taken over a prolonged period of time and in sufficient quantity. 

Most studies show that you should take at least 600 mg of ashwagandha root per day to achieve its benefits, but higher doses are likely even more potent for stress relief [10].

Therefore, the optimal ashwagandha dosage of a full-spectrum root extract is about 1300-1900 mg per day, split into 2-3 intakes. Higher doses than that can lead to minor side effects such as nausea and upset stomach.

Make sure to take ashwagandha every day as most active substances in it, such as withanolides, have relatively short half-lives. In fact, it may be best to split your daily dose into 2-3 intakes a day, around 650 mg per serving, for maximum benefit.

Overall, ashwagandha and L-theanine can be a powerful combination for reducing stress, supporting cognitive function and promoting a good mood while also supporting a good night's sleep. 

Thanks to their calming effects, when taken together, they can help you feel more relaxed so that you can better manage the stress of daily life! 

So if you're looking for an all-natural way to reduce stress and improve sleep, mood and cognitive function, ashwagandha and L-theanine may be the perfect calming and relaxing solution for you.

With the help of organic ashwagandha root and L-theanine, you can enjoy a more relaxed and stress-free life! Start taking these two supplements together today for an all-natural way to reduce stress and improve sleep. You're sure to notice the difference!



Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.

Dimitar Marinov
Senior Product Researcher MD, PhD, Assistant Professor
Dr. Marinov is a licenced physician and scientist with years of experience in clinical and preventive medicine, medical research, nutrition and dietetics. His research is focused primarily on nutrition and physical activity as preventive measures to improve and preserve human health. He is passionate about creating evidence-based content about various medical topics and takes great care in referencing every statement with high-quality evidence.
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