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If you’re seeking more calm in the midst of a busy day, you might be looking to natural supplements to soothe frayed nerves and provide steady focus. Two of the most helpful supports commonly found in stress relief supplements are Ashwagandha and L-theanine. So what are the primary differences, and which one’s better for your physical and mental health?

When considering taking L-theanine or Ashwagandha, it’s important to note that while the two are similar, they work by way of different mechanisms in your body. Specifically, L-theanine interacts with neurotransmitters in your brain, while Ashwagandha works by way of the HPA axis and the sympathoadrenal system.

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If you’re deciding between L-theanine vs. Ashwagandha, keep reading to learn their primary benefits, how they work, and whether you can take them both together.

What is L-Theanine?

L-theanine is a naturally occurring amino acid (you might know amino acids as the building blocks of protein). Found in tea leaves—especially green tea (Camellia sinensis), and functional mushrooms, it’s known for its calming effects and has a long history of traditional use in the form of tea in China and East Asia.

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Notably, green tea also boasts other beneficial compounds, like antioxidant polyphenols called catechins, as well as caffeine, all of which make it a popular herbal beverage for brain cognition, energy, healthy weight management, and other aspects of physical and mental health.

L-theanine itself was not discovered in green tea until 1949. The amino acid is often used for increased focus and enhanced mental function, as well as managing stress levels.

Though it’s easily consumed along with caffeine in your cup of green tea or matcha, you can also get L-theanine isolated as a natural supplement in powder or capsule form or mixed with other helpful herbs.

What is Ashwagandha?

Ashwagandha, or Withania somnifera, is an herb heavily relied upon in traditional Ayurvedic medicine. Native to India, the Middle East, and parts of Africa, its roots and leaves have been used for millennia to promote health. Over the last century, it’s also been considered one of the best adaptogens for stress.

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In supplements, Ashwagandha is found in powder, pill, or tincture form, either on its own or mixed with other herbs and adaptogens. It’s prized for its high antioxidant content and as an herbal support for stress, physical performance, mood, mental focus, and more.

Similarities Between L-Theanine & Ashwagandha

Ashwagandha and L-theanine are both soothing tonics that help your body regulate and react to stress without causing drowsiness and support balanced energy without causing jitters. Here are some important commonalities between the two.

Stress Relief

Both L-theanine and Ashwagandha are used to help the body respond to stress, helping your body regulate stress without putting you to sleep.

By way of brain waves and neurotransmitters, L-Theanine has been shown to help your mind relax. This is why green tea can help you achieve smooth energy that isn’t as jerky as that from other caffeine sources. A study from 2019 showed that after only four weeks, healthy adult participants who used l-theanine reported lower scores for stress.

Ashwagandha has also been commonly used for its effects on stress and has been clinically shown to reduce it. In a study from 2019, participants who took the dietary supplement for 8 weeks showed significantly reduced perceived stress and cortisol levels. It helps your body return to homeostasis, balancing hormones and centering your nervous system function, making it particularly helpful to use Ashwagandha for stress.

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