Rhodiola vs. Ashwagandha: How Are They Different?

Rhodiola and ashwagandha are adaptogenic herbs used for thousands of years in traditional medicine. These herbs have been growing in popularity because of the emerging evidence that they may help the body manage stress and anxiety, as well as reduce cortisol levels. Cortisol is a hormone that gets released at higher levels during stress, and there is a growing interest in whether adaptogenic herbs like rhodiola and ashwagandha may help regulate cortisol levels and support the body’s response to stress. With other potential health benefits each compound may offer when taken regularly, it's easy to see why these adaptogens are so popular in the modern world.

What is rhodiola?

While rhodiola and ashwagandha share many of the potential stress-fighting properties, rhodiola may help increase both mental and physical resilience. Compared to ashwagandha's effects, rhodiola may have a stimulating effect, having the potential to enhance energy levels and improve exercise performance. In addition, rhodiola may provide antidepressant, anti-inflammatory, and antioxidant properties.

Benefits of rhodiola

Rhodiola grows in the mountainous regions of Europe, Asia, and parts of North America. While a range of potential benefits have been proposed, not all of them have been studied on humans. Some of the suggested benefits include:

• Improved mood
• Increased energy and stamina
• Enhanced endurance and recovery after exercise
• Cancer prevention
• Improved mental energy and focus

One study examined 60 participants who experienced stress-related fatigue and depression. Over 28 days, participants were given either 576 mg of Rhodiola rosea extract or a placebo. At the end of the 28 days, it was found that individuals with fatigue syndrome who took the rhodiola extract experienced the ‘anti-fatigue’ effect, leading to increased cognitive performance and decreased cortisol levels upon awakening.

A systematic review narrowed down to 10 studies also looked at the short-term and long-term effects of rhodiola on exercise performance, including aerobic, anaerobic, resistance, and endurance exercise. rhodiola’s effects on athletic ability and performance showed positive effects not only during the performance but also in supporting recovery. The use of the supplement was linked to reduced pain and muscle damage after exercise training, improved skeletal muscle damage, enhanced antioxidant capacity (thereby reducing oxidative stress), reduced RPE (rate of perceived exertion) scores, and improved athletic explosive power.

However, the evidence regarding improved exercise performance is mixed. For example, a 2021 study examined subjects who were given 1,500 mg/day of Rhodiola rosea extract for three days (along with an additional 500 mg dose 30 min prior to exercise testing). After testing, it was revealed that while resistance training performance improved on certain exercises, the strength endurance of the upper body was impaired on others. In addition, participants’ blood lactate levels also significantly increased, indicating a potential exacerbation of fatigue. The authors concluded that supplementing with Rhodiola rosea may not be beneficial for repeated exercise performance, and more research is needed to ascertain the impact of rhodiola on physical performance.

Side effects of rhodiola

While side effects of rhodiola are mild to moderate and rarely experienced, there is a potential for some individuals. They can include:

• Dry mouth
• Excessive saliva production
• Dizziness
• Headache
• Reduced blood pressure
  

The safety of rhodiola in pregnant and breastfeeding women is not established. If you have a medical condition(s) or are taking medication, you should consult a physician before taking rhodiola.

Dosage of rhodiola

Consuming as little as 50 mg of rhodiola per day has been shown to produce beneficial effects on mental well-being, such as improved mental fatigue, especially when taken regularly for several weeks. While there are no official recommendations on how much rhodiola extract should be taken to achieve the best results, in clinical studies, a daily dose ranging between 288–680 mg has been linked to potential stress and fatigue-reducing benefits. Higher doses of up to 1,500 mg/day have been shown to improve physical performance, with some benefits being observed following a single dose of Rhodiola rosea extract.

However, more research is needed to determine whether short-term use is sufficient to yield beneficial results. Considering the suggested stimulating properties of Rhodiola rosea, you may want to consider taking it in the morning.

What is ashwagandha?

Commonly known as Indian Ginseng, ashwagandha has been a part of the Indian practice of ayurvedic medicine for years. As an adaptogen, ashwagandha may help the body manage stress and anxiety. While these two adaptogens are similar to each other in terms of certain benefits, the most significant difference is that ashwagandha provides a relaxing effect on the body, while rhodiola may have a mildly stimulating and energy-enhancing effect.

Benefits of ashwagandha

In addition to having the potential to relieve occasional stress, some of ashwagandha’s suggested benefits include:

• Protecting cells from oxidative damage
• Strengthening the immune system
• Improved sleep quality
• Reduced inflammation
• Decreased blood sugar levels
• Improved cognitive function

A randomized, double-blind study examined 150 healthy participants experiencing sleep issues. The subjects were split into two groups — the test group taking 120 mg of ashwagandha extract once daily for six weeks, and the other taking a placebo. Participants were evaluated using the World Health Organization Quality of Life-Brief (WHOQOL) scale and a restorative sleep questionnaire. Results showed a 72% increase in self-reported sleep quality for those who received the ashwagandha.

Many individuals don’t realize the role that stress levels play in immunity. Chronic stress can lead to changes in our immune systems without us even realizing it, increasing the chance of becoming ill. With ashwagandha positively impacting your body's response to stress, it has also been shown to strengthen immunity in those who regularly take the supplement.

A recent study examined participants who took 60 mg of ashwagandha over a 30-day period. Upon examination, researchers found a significantly improved immune profile in those who consumed the herb as compared to those who only received a placebo. Furthermore, taking ashwagandha supplements may help increase the production of antibodies, which play an essential role in the immune system by defending itself from bacteria, viruses, and other pathogens.

Side effects of ashwagandha

As with Rhodiola, ashwagandha also has potential but transient side effects. These include:

• Upset stomach
• Vomiting or diarrhea
• Low blood pressure
• Dry mouth

If you have hyperthyroidism or autoimmune disease, you should consult a medical professional before taking ashwagandha supplements, as they may worsen your condition. It should also be noted that the safety of ashwagandha supplementation in pregnant and breastfeeding individuals is not established.

Dosage of ashwagandha

While there are no officially recommended doses for ashwagandha, the most commonly used doses in clinical trials ranged between 250 to 600 milligrams of ashwagandha root extract daily. However, it’s important to note that the herb can take anywhere from a few days to a few weeks to start showing results, so you may not notice a difference immediately. Consistency is key, and adhering to the recommended dosage guidelines is also crucial.

Rhodiola vs. ashwagandha: which is right for me?

Ashwagandha has shown some effectiveness at promoting relaxation while strengthening the immune system and protecting the body against oxidative stress, whereas Rhodiola may be beneficial for increasing energy levels, athletic performance, and overall mood. Rhodiola might be a more suitable supplement for you if your goal is to address both mental and physical fatigue and improve your physical stamina. Either way, both adaptogens may be beneficial as an aid in stress-related issues.

How to choose the best ashwagandha supplement

Explore some of the best ashwagandha supplements, but several criteria should be taken into account, with the following being especially significant:

• Clean ingredients. Check the label for the lack of unnecessary fillers, additives, or artificial components in the product.
• Price per dosage. Ensure the cost aligns with the dosage provided, as a lower price may indicate a lower dosage.
• Minimal stimulants. Choose ashwagandha supplements with minimal or no stimulants, like caffeine, to mitigate potential side effects, particularly if aiming for calmness.
• Third-party testing. Look for ashwagandha products that have undergone third-party testing, ensuring consistent quality verified independently.