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Head-to-head evidence comparison — which supplement is right for you?
Ashwagandha and Theacrine are closely matched across evidence, studies, and safety.
Verdict
Likely helps
10 of 10 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
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
Journal of the American Nutrition Association (2024) · Meta analysis · n=873
Significant reduction in HAM-A anxiety scores (p=0.0007)
Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial
Nutrients (2024) · Rct · n=131
Our findings demonstrate the stress-reduction capabilities of this well-characterized aqueous extract of WS (root and leaf) at the low dose of 125 mg/day, in a dose-dependent manner, via the modulation of the HPA axis.
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
Caffeine significantly improved the 500-meter time trial (-1.872 s vs.
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) · Systematic review
The underlying molecular mechanisms involve the regulation of neurotransmitters, including monoamines, GABA, and brain-derived neurotrophic factor (BDNF), as well as the suppression of oxidative stress and inflammation.
Based on meta-analysis showing significant HAM-A score reduction (p=0.0007) and RCT evidence at 125mg dose. High heterogeneity (I2=98%) in pooled analysis suggests variable response. Extract standardization affects bioavailability.
Effects are modest and inconsistent across studies. Several RCTs showed no significant cognitive improvements. Benefits appear primarily in subjective energy/focus rather than objective cognitive tasks. Studies show mixed results with some finding no statistical significance.
AI-estimated from published studies. Interpret as directional guidance.
Both Ashwagandha and Theacrine are closely matched — the best choice depends on your specific health goals.
For boost daily energy, Theacrine has a higher relevance score (80 vs 60).
No known interactions between Ashwagandha and Theacrine have been documented in our database. However, always consult a healthcare provider before combining supplements.