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Head-to-head evidence comparison — which supplement is right for you?
Ashwagandha vs Theacrine: Ashwagandha has the stronger overall evidence (7.5 vs 5.5/10); they're alternatives for support mood — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Ashwagandha wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
4 of 4 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
Top outcomes
Shared outcomes (1)
Outcomes where both Ashwagandha and Theacrine have evidence — compare verdict strength side-by-side.
300-600mg daily (standardized extract)
Morning for daytime stress, Evening for sleep support
KSM-66 or Sensoril standardized extract
100-200mg daily
Morning or early afternoon, 30-60 minutes before focus work, Pre-workout
TeaCrine (branded theacrine)
2-4 weeks
2-4 weeks
2-4 weeks
First week
30-60 minutes, lasts 4-6 hours
30-60 minutes
30-60 minutes
30-60 minutes
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis
Explore (NY) (2024) · Meta analysis · n=558
Significant effect on the Perceived Stress Scale (PSS) (MD = -4.72, 95 % CI = [-8.45 to -0.99]).
Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial
Nutrients (2024) · Rct · n=131
8-week double-blind RCT in adults with self-reported high stress comparing an aqueous root and leaf extract at 125, 250 and 500 mg a day with placebo (131 enrolled, 98 analysed).
Plant-derived nootropics and human cognition: A systematic review
Critical reviews in food science and nutrition (2023) · Systematic review
Bacopa monnieri improves language, learning and memory.
A caffeine and theacrine combination improves cognitive performance in tactical personnel under physically fatiguing conditions
Journal of the International Society of Sports Nutrition (2025) · Rct · n=20
In the Object Hit & Avoid task, CAF and CTC significantly improved task accuracy (p < 0.01) while reducing omission (p < 0.01) and commission errors (p < 0.01) compared to PLA.
Theacrine as a novel ergogenic aid: impact on canoe sprint performance
Journal of the International Society of Sports Nutrition (2025) · Rct · n=20
Twenty highly trained male canoe sprint athletes completed a randomised crossover of placebo, caffeine, theacrine, and caffeine plus theacrine.
Uncovering the effects and mechanisms of tea and its components on depression, anxiety, and sleep disorders: A comprehensive review
Food research international (Ottawa, Ont.) (2024) · Review
A narrative overview of animal, clinical, and epidemiological studies on tea and its components, not a systematic review with pooled results.
The points come from one 8-week dose-comparison RCT of an aqueous root and leaf extract at 125, 250 or 500 mg a day against placebo in adults with self-reported high stress (PMID 38732539, 131 enrolled, 98 analysed). All three doses reduced perceived stress and were reported as safe, and the authors describe the effect as dose-dependent. The abstract gives no per-dose effect sizes, so the curve shows only that ordering, not how large each step is. It also does not show whether doses above 500 mg add more. Trials of other extracts (root-only extract at 600 mg a day, PMID 23439798, and a 240 mg extract, PMID 31517876) are not on this axis because milligrams of different extracts are not equivalent.
AI-estimated from published studies. Interpret as directional guidance.
Ashwagandha has a higher evidence score (7.5/10 vs 5.5/10) and wins in 2 of 3 categories.
For support mood, Ashwagandha has a higher relevance score (75 vs 25).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
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The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.