Should you take ashwagandha and L-theanine in the morning or at night?

October 6, 2025 •

3 min read

Ashwagandha, an ancient adaptogenic herb, has been used for centuries in traditional Ayurvedic medicine for its stress-reducing properties. Similarly, L-theanine, an amino acid found in green tea, has gained recognition for promoting a state of calm alertness. Deciding whether to take these supplements in the morning or evening depends entirely on your specific wellness objectives and how your body responds to each compound.

Quick Summary

The ideal time to take ashwagandha and L-theanine depends on your personal goals. Ashwagandha, a slow-acting adaptogen, is often taken in the morning for sustained stress management or at night for improved sleep. L-theanine, with its immediate calming effect, can be used for focused daytime energy or to wind down for sleep in the evening. Some people benefit from taking both at strategic times.

Key Points

Morning for Focus and Energy: Take ashwagandha in the morning for sustained stress management and balanced energy, and L-theanine for immediate calm focus, especially with caffeine.
Evening for Sleep and Relaxation: Use ashwagandha at night to support restorative sleep by lowering cortisol, and L-theanine 30-60 minutes before bed to calm racing thoughts.
Long-term vs. Immediate Effects: Ashwagandha is an adaptogen with gradual effects over weeks, while L-theanine provides immediate, temporary relief from stress and anxiety.
Combine for Synergistic Benefits: A morning L-theanine dose for immediate calm and an evening ashwagandha dose for long-term stress recovery can be an effective combination.
Personalization is Key: Your individual body chemistry and specific health goals should determine your supplementation schedule; experiment to find what works best.
Consistency is Crucial for Ashwagandha: For ashwagandha's benefits to accumulate, consistent daily intake is more important than the exact time you take it.
Consult a Professional: Always consult a healthcare provider before starting a new supplement, especially if pregnant, breastfeeding, or on medication.

The Distinct Roles of Ashwagandha and L-theanine

Ashwagandha (Withania somnifera) is a plant-based adaptogen that helps your body manage and adapt to stress over the long term, typically taking weeks to show its full effect. Its primary mechanism involves modulating cortisol levels, the body's main stress hormone. Ashwagandha's action is not immediate, making consistency more important than precise timing for its general benefits.

In contrast, L-theanine is an amino acid known for its rapid and temporary effects. Found naturally in tea leaves, L-theanine can cross the blood-brain barrier quickly, usually within 30-60 minutes. It promotes a state of calm, focused wakefulness by increasing alpha brain waves and influencing neurotransmitters like GABA. It is not a sedative but helps quiet mental noise and create a sense of composure.

Ashwagandha: Morning vs. Night

Your optimal timing for ashwagandha depends on whether you seek daytime energy and focus or nighttime relaxation and sleep support. Because its benefits accumulate over time, the timing can be a matter of personal preference and routine.

Morning Intake for Energy and Focus

A morning dose may help modulate the body's natural cortisol peak to promote calmer, more balanced energy throughout the day, especially for those experiencing anxiety or fatigue. Taking it with your morning meal can also help prevent potential stomach upset.

Evening Intake for Relaxation and Sleep

If better sleep is your goal, particularly if you experience nighttime anxiety, taking ashwagandha in the evening is often recommended. Its relaxing and stress-reducing properties can help prepare you for sleep.

L-theanine: Daytime vs. Evening

L-theanine's rapid onset allows for strategic use throughout the day.

Daytime Intake for Calm Focus

Taking L-theanine with caffeine can provide focused energy without the negative side effects of caffeine alone. It can also be taken before stressful situations or during an afternoon slump to help maintain composure and focus.

Evening Intake for Unwinding

If you have trouble quieting a busy mind at night, L-theanine taken 30-60 minutes before bed can help promote a relaxed mental state and support your bedtime routine.

Combining Ashwagandha and L-theanine

Combining these supplements can leverage ashwagandha's long-term benefits and L-theanine's immediate effects. A common strategy is taking L-theanine in the morning for calm focus and ashwagandha in the evening for long-term stress support and sleep preparation.

Ashwagandha vs. L-theanine: A Comparative Look


Aspect	Ashwagandha	L-theanine
Primary Function	Long-term stress adaptation	Immediate calm focus
Mechanism	HPA axis regulation and cortisol balance	Increases alpha brain waves and GABA
Onset Time	4-8 weeks of consistent daily use	30-60 minutes
Energy Effect	Can promote natural energy, but also has calming properties	Non-sedating alertness
Best For	Chronic stress, overall stress resilience	Acute stress, focus enhancement, smoothing out caffeine

Finding Your Ideal Timing

Individual responses to supplements vary. Experiment with different timings for ashwagandha and L-theanine and observe how your body reacts to determine the best schedule for your specific needs. Consistency is particularly important for ashwagandha to experience its full benefits.

Conclusion

The optimal time to take ashwagandha and L-theanine depends on your health goals. Ashwagandha can be taken in the morning for sustained stress management or in the evening to aid sleep. L-theanine can provide calm focus during the day or help you unwind before bed. Combining them can offer both immediate relief and long-term support. The key is consistent use and finding the timing that works best for your body and desired outcomes.

For more detailed information on ashwagandha, refer to Verywell Health's guide: The Best Time to Take Ashwagandha for Stress Relief.

Frequently Asked Questions

Yes, you can safely take ashwagandha and L-theanine together. Some people find that their complementary effects—L-theanine for immediate calm and ashwagandha for long-term stress resilience—work synergistically.

You can take ashwagandha for anxiety either in the morning or evening. A morning dose may help manage daily stress and support energy, while an evening dose may help with nighttime anxiety and promote better sleep.

No, L-theanine does not typically cause drowsiness or act as a sedative. It promotes a state of relaxed, calm alertness by increasing alpha brain waves. For sleep, it works by reducing anxiety and quieting the mind, not by knocking you out.

Ashwagandha’s effects are gradual, not immediate. It may take several weeks of consistent daily use to experience the full benefits, such as reduced stress or improved sleep.

L-theanine can typically be taken with or without food. Some people prefer taking it on an empty stomach for faster absorption, while others find it gentler on their system when taken with a meal.

Both are generally well-tolerated, but potential side effects can occur, especially at higher doses. Ashwagandha may cause mild stomach upset or drowsiness, while L-theanine may cause headaches or dizziness in rare cases.

For most healthy adults, daily use of these supplements is considered safe for short-term periods (up to a few months). It's best to consult a healthcare provider for long-term use and personalized guidance.