Notes on Ashwagandha and L-Theanine

Introduction

• Discussing two popular supplements for combating stress: Ashwagandha and L-Theanine.
• Presented by Zach from Nutrition Library.

Similarities

• Stress Reduction:
  • Both are highly effective at reducing the effects of stress on the body.
  • They have separate mechanisms of action.
• Non-Sedative Properties:
  • Suitable for daytime use (unlike valerian and lemon balm which are sedative).
• Sleep Quality Improvement:
  • Both can improve sleep quality without being sedative, which is uncommon for natural compounds.

Differences

• Nature of the Supplements:
  • Ashwagandha: A medicinal herb with broader effects on the body.
    • Can increase testosterone, decrease cortisol, increase thyroid hormones, and affect neurotransmitter systems (serotonin, GABA, adrenaline).
  • L-Theanine: An amino acid extracted from green tea, with a narrower scope of effect.
• Mechanisms of Stress Reduction:
  • Ashwagandha: Reduces cortisol (the primary stress hormone).
  • L-Theanine: Does not have clinical evidence supporting cortisol reduction.
    • Considered an entry-level supplement for stress reduction.

Personal Recommendations

• Theanine:
  • Recommended as a first try for stress reduction.
  • Typically taken more frequently.
• Ashwagandha:
  • Suggested to be taken after workouts in the evening.
  • Considered after L-Theanine if it is not effective.

Conclusion

• Selection between Ashwagandha and L-Theanine depends on personal goals and individual responses to the compounds.

Sponsorship

• Sponsored by Skillshare:
  • Online learning community with various courses.
  • First 1,000 subscribers get a free month of premium membership.
  • Cost: $10/month, ad-free.

Closing

• Encouragement to leave comments/questions for further engagement.