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    Evidence Comparison

    Compare Ingredients

    Compare the research strength, evidence scores, goal ratings, and safety profiles of up to 4 ingredients side by side.

    Data last reviewed: 2024-02-10

    L-TheanineAshwagandha

    Who wins on evidence?

    Ashwagandha winsby 5 pts (82% vs 77%)

    Averaged across overall, human clinical, meta-analysis, mechanistic, real-world and safety scores.

    Ashwagandha82%
    Overall: 82/100Human Clinical: 85/100Meta-Analysis: 78/100Mechanistic: 80/100Real-World: 84/100Safety: 82/100
    L-Theanine77%
    Overall: 72/100Human Clinical: 74/100Meta-Analysis: 65/100Mechanistic: 82/100Real-World: 75/100Safety: 95/100

    Verdict is calculated from objective evidence signals only (clinical research volume, evidence quality, validation markers). It does not account for individual goals or tolerability.

    Evidence Scores

    Overall
    L-Theanine
    72
    Ashwagandha
    82★
    Human Clinical
    L-Theanine
    74
    Ashwagandha
    85★
    Meta-Analysis
    L-Theanine
    No meta-analyses or systematic reviews indexed for this ingredient yet.
    N/A
    Ashwagandha
    78★
    Mechanistic
    L-Theanine
    82★
    Ashwagandha
    80
    Real-World
    L-Theanine
    75
    Ashwagandha
    84★
    Safety
    L-Theanine
    95★
    Ashwagandha
    82

    Research Volume

    Metric
    L-Theanine
    Ashwagandha
    Evidence Level72/10082/100
    Total Studies33
    Human Trials31
    Meta-Analyses01
    Latest Study20182023
    Athlete Studies01
    CategoryNootropicsAdaptogens
    OriginNaturalNatural
    Trademarks12

    Goal Ratings

    Focus
    L-Theanine
    5
    Ashwagandha
    —
    Stress
    L-Theanine
    4
    Ashwagandha
    5
    Cognition
    L-Theanine
    4
    Ashwagandha
    3
    Sleep
    L-Theanine
    4
    Ashwagandha
    4
    General Health
    L-Theanine
    2
    Ashwagandha
    4
    Recovery
    L-Theanine
    —
    Ashwagandha
    4
    Hormonal Support
    L-Theanine
    —
    Ashwagandha
    4
    Muscle Gain
    L-Theanine
    —
    Ashwagandha
    3
    Strength
    L-Theanine
    —
    Ashwagandha
    3
    Endurance
    L-Theanine
    —
    Ashwagandha
    2

    Safety Overview

    Aspect
    L-Theanine
    Ashwagandha
    Safety Score95/10082/100
    Side EffectsNone commonly reportedMild GI discomfort (rare); Drowsiness at higher doses
    ContraindicationsHypotension (may potentiate blood pressure reduction); Use with sedatives (additive calming effect)Pregnancy and lactation; Autoimmune thyroid conditions
    Drug Interactions1 known3 known
    Effective Dosage100–200mg for focus (with caffeine); 200–400mg for relaxation/sleep300–600mg/day of root extract standardized to ≥5% withanolides

    Quick Verdict

    L-Theanine
    72/100

    3 studies

    FocusCognitionStress
    Ashwagandha
    82/100

    3 studies · 1 meta-analyses

    StressSleepRecovery

    Citations

    L-Theanine(3 studies)

    1. L-theanine and caffeine in combination affect human cognition (2008, RCT) https://pubmed.ncbi.nlm.nih.gov/18681988/
    2. Effects of L-theanine on attention and reaction time response (2011, RCT) https://pubmed.ncbi.nlm.nih.gov/21303262/
    3. Anti-stress, behavioural and magnetoencephalography effects of an L-theanine-based nutrient drink (2018, RCT) https://pubmed.ncbi.nlm.nih.gov/30334039/

    Ashwagandha(3 studies)

    1. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of ashwagandha root extract (2012, RCT) https://pubmed.ncbi.nlm.nih.gov/23439798/
    2. Effects of ashwagandha on muscle strength: a systematic review (2023, Systematic Review) https://pubmed.ncbi.nlm.nih.gov/35345887/
    3. Adaptogenic and anxiolytic effects of ashwagandha root extract: a systematic review and meta-analysis (2021, Meta-Analysis) https://pubmed.ncbi.nlm.nih.gov/34254920/