Rhodiola vs Ashwagandha. Which one is the better option for you?
Adaptogenic herbs like Rhodiola and Ashwagandha have both been used for thousands of years in different cultures and for different purposes. Even more exciting is that today we have scientific research to support the use of both adaptogens.
If you’d like to improve mental and physical energy levels, immune system function, as well as overall mental health, taking a Rhodiola or Ashwagandha supplement could be key.
Today, we’re diving into the Rhodiola vs Ashwagandha debate to determine the pros and cons of both. Then you’ll have the right information to make the best decision for your needs.
Seek Professional Medical Advice
This is NOT medical advice. I’m not a doctor, but an educator with a passion for researching, learning, health, and supporting the neurodivergent community. As such, this is for educational purposes only. I encourage you to learn as much as you can by learning, reading, and seeking the insight of multiple experts. Please discuss your healthcare decisions with a trusted healthcare provider.
This post may contain affiliate links. As an Amazon Associate, I may earn a nominal fee from qualifying purchases. Thank you for your support. See my disclosure policy for more info.
What are Adaptogens?
Before we dive into Rhodiola and Ashwagandha, we need to understand adaptogens. Adaptogens are naturally occurring substances known to help the body adapt to stress with more resiliency.
Types of adaptogens include herbs, roots, plants, and mushrooms.
For example,
- Ashwagandha
- Reishi mushrooms
- Rhodiola Rosea
- Ginseng
- Holy basil
Today, we’re focusing on Rhodiola root and Ashwagandha.
Rhodiola Rosea
There are 200 different species of Rhodiola, a plant known as golden root or arctic root, hence its yellow flowers.
Rhodiola grows in higher rocky altitudes in Europe and Asia and has been used in traditional medicine for centuries.
Rhodiola has a number of health benefits including improving:
- Physical performance,
- Productivity,
- Reaction to chronic stress,
- Mental energy,
- and even Gastrointestinal symptoms
Forms of Rhodiola Rosea:
- Capsules,
- Powder,
- Liquid extract, and
- Tablets
Because Rhodiola has a stimulating effect those with high blood pressure may want to avoid using it.
Other potential side effects of Rhodiola Rosea include:
- dizziness,
- dry mouth or
- the exact opposite, excess saliva
Of course, it’s always a good idea to speak with your healthcare provider.
Ashwagandha
Ashwagandha, also known as Withania somnifera, is a powerful herb found in North Africa, India, and some parts of the Middle East.
It has a long history of use in India’s traditional Ayurvedic medicine for the treatment of stress-related health problems. It comes in the form of a capsule, powder, or liquid extract.
Ashwagandha benefits overall health by supporting:
- better memory
- anti-anxiety
- reproductive health
- stress management
Additionally, ashwagandha helps with health conditions related to the nervous system including neurodegenerative diseases like Parkinson’s and Alzheimer’s disease.
Ashwagandha also goes by the name Indian ginseng or Winter cherry and is believed to support the adrenal glands, the powerhouse of hormone manufacturing.
Cognitive Function
Both Rhodiola and Ashwagandha have unique properties that support mental performance by reducing the effects of oxidative stress on the brain.
Rhodiola Rosea is widely used to improve cognition (thinking), support a healthy stress response, and improve overall brain function.
Further, there’s evidence supporting the idea that ashwagandha reduces the risk of Alzheimer’s disease by breaking up beta-amyloid plaques.
Rhodiola for ADHD Symptoms
Moreover, Rhodiola improves ADHD symptoms such as memory, mental focus, and accuracy.
For example, a 2017 randomized, double-blind, placebo-controlled study of 50 adults showed significant improvements in ADHD-type symptoms.
Specifically, researchers found significant improvements in:
- Overall memory,
- Executive function,
- Sustained attention, and
- Processing speed
Here is more detailed information related to the best supplements for ADHD.
Insomnia
Ashwagandha is also beneficial for sleep and insomnia without the unwanted side effects that come with prescription medications for sleep.
Mood Support
Rhodiola Rosea is listed in the official Russian pharmacopeia as an alternative to traditional antidepressant medications. It’s been used for ages to help with depression in Russia and Eastern China.
Additionally, there have been studies here in the US that suggest Rhodiola supports overall mood, well-being, and reduced anxiety.
Physical Stamina
Ashwagandha is also known to increase physical endurance. One meta-analysis of several clinical studies saw significant improvements in cardiovascular fitness with Ashwagandha supplementation.
Additionally, researchers saw significant improvements in fatigue and recovery variables indicating that ashwagandha is a great supplement to improve physical energy to get you through the day.
It’s important to note that these findings were completed using non-athletes, so if you don’t work out, ashwagandha is an excellent adaptogen for you to consider.
On the other hand, for the athletes, one study showed that 12 weeks of ashwagandha supplementation increased strength-training adaptations in athletes.
Antioxidant Effects
Both Ashwagandha and Rhodiola have powerful antioxidant effects.
For example, studies on a component of Rhodiola Rosea have shown it to be incredibly powerful in its antioxidant effects.
Specifically, OPCRR (oligomeric proanthocyanidin from Rhodiola Rosea) destroyed free radicals better than Vitamin C, one of the most powerful antioxidants on the planet.
Additionally, this same Rhodiola compound is believed to reduce the rate of heart disease by improving blood lipid levels and cholesterol levels.
Further, in one study, Ashwagandha extract increased activation of the immune system’s natural killer cells (white blood cells) indicating the adaptogen is a powerful immune-supporting tool.
Ashwagandha is also believed to lower cortisol levels in the body.
This is important as high cortisol levels indicate high stress levels as cortisol is a stress hormone. Even more, cortisol is responsible for increasing blood sugar levels for fuel.
What’s the deal with blood sugar? Let’s talk about it.
Blood Sugar Levels
Type 2 Diabetes is a medical condition related to the body’s inability to correctly regulate blood sugar levels.
When we eat carbohydrates, they’re digested and broken down into glucose. Because of this, blood sugar rises, and the blood takes that sugar to various parts of the body for use.
Almost simultaneously, these higher levels of blood glucose prompt the pancreas to release a hormone called insulin. Insulin is responsible for shuttling blood glucose into the cells of the body for us.
In Type 2 Diabetes, the cells don’t respond to insulin and thus, don’t allow glucose to enter the cells.
This is often referred to as insulin resistance as the cells are not sensitive to insulin’s message to “open up” and let glucose in.
Blood sugar levels stay high which can be deadly.
Healthy Blood Glucose
Again, Ashwagandha is believed to support healthy blood sugar levels by reducing the stress hormone cortisol.
Further, a recent University of California, Irvine study saw that Rhodiola Rosea reduced blood glucose levels in mice.
The bottom line?
Lowering blood glucose levels reduces the likelihood of developing diabetes.
Dr. Daniel Amen recommends supplementing 200 mg of Rhodiola once or twice daily to lower stress levels.
Infertility and Reproductive Health in Men
Ashwagandha supports testosterone production in men. In one study of 50 overweight men, ashwagandha supplementation led to a 14% increase in testosterone and a 17% increase in DHEA.
Further, another study of 60 highly stressed men showed that 3 months of ashwagandha use led to improvements in stress management, antioxidant levels, and sperm quality.
This data again reinforces the benefits of using Ashwagandha to help the body cope better with stress.
Other adaptogens such as Siberian ginseng, or Eleutherococcus senticosus, are also believed to support male infertility by improving sperm motility and erectile dysfunction.
Progesterone
Studies show a supportive effect that ashwagandha has on increasing progesterone levels.
Why increase progesterone?
Well, increasing progesterone levels can alleviate the negative effects of estrogen dominance.
This is just one reason I take 450 mg of this form of Ashwagandha daily.
Thyroid Function
Ashwagandha root extract is believed to support thyroid function specific to an underactive thyroid (hypothyroidism).
Use caution and speak with your doctor before using Ashwagandha if you have overactive hyperthyroidism.
Rhodiola vs Ashwagandha: Immune Function
Rhodiola is also known for its immune-boosting properties including its antioxidant effects.
One study showed significant improvements in symptoms in those suffering from chronic fatigue syndrome.
Chronic fatigue syndrome is a complicated medical condition similar to an autoimmune disorder in that it’s impacted greatly by immune function.
Further, chronic fatigue, also called myalgic encephalomyelitis, is highly interconnected with inflammation.
Rheumatoid Arthritis
Another inflammatory autoimmune disorder, Rheumatoid Arthritis, causes severe and debilitating pain in the joints, making daily activities almost impossible for many.
Ashwagandha shows promise for lowering the inflammation and pain associated with RA.
Synergy Between Rhodiola and Ashwagandha
According to David Winston, an expert herbalist,
There are dozens of studies clearly showing that the combination of herbs can create formulas that are more than the sum of their parts. With synergy, 1+1 no longer equals 2, but 3, 4, or 5.
David Winston, Adaptogens: Herbs for Strength, Stamina, and Stress Relief
The benefits of Ashwagandha and Rhodiola are enhanced with used in combination with other adaptogenic herbs.
For example, when Ashwagandha is combined with another herb like Panax ginseng, the active ingredients in each have a synergistic effect.
This is why traditional systems of medicine and other knowledgeable practitioners create specialized herb combinations to optimize health benefits.
For example, BrainMD’s Focus and Energy blend includes a combination of high-quality adaptogens including Ashwagandha, Rhodiola Rosea, green tea, and Panax ginseng.
Differences: Rhodiola vs Ashwagandha
Rhodiola and Ashwagandha have a lot of similarities in their therapeutic benefits.
Specifically, both are excellent adaptogens to alleviate the effects of long-term stress.
However, there are some clear differences to consider.
Ashwagandha is a relaxant that reduces inflammation and lowers cortisol levels in the body.
Rhodiola, however, has stimulating properties that increase activity between nerve cells. So, if you’re taking medication for low blood pressure, speak with a qualified physician before starting Rhodiola.
This post may contain affiliate links. As an Amazon Associate, I may earn a nominal fee from qualifying purchases. Thank you for your support. See my disclosure policy for more info.
Recommended Rhodiola Supplement
I take Double Wood Supplements Rhodiola Rosea Extract each morning. It contains both rosavins and salidrosides. Rosavins and salidrosides are active compounds within the Rhodiola plant.
After years of chronic stress and sleep deprivation, my energy levels plummeted.
I noticed a significant improvement in my mental and physical energy levels as soon as I started taking 1 capsule of this Rhodiola Rosea each morning.
If you’re struggling with hormonal challenges and signs of low cortisol, talk with your trusted healthcare professional about trying Rhodiola.
Recommended Ashwagandha Supplement
I’ve been taking NOW Brand Ashwaghanda for several months now for stress, anxiety, focus, and overall nervous system dysregulation.
Additionally, my three ADHD kids (yes, they’re their mom’s kids) have been taking ashwagandha as part of their ADHD supplement regimen. We’ve seen improvements in:
- stress response
- focus
- reductions in anxiety
Overall, we’ve been very pleased with this form of ashwagandha to support our family’s needs. As always, speak with your trusted healthcare support team member for more information.
Bottom Line: Rhodiola vs Ashwagandha
This table shows the benefits of both Rhodiola and Ashwagandha. Again, you can see that they both have very similar benefits. However, the mechanisms by which these are achieved are a bit different.
Studies are ongoing for each. Fortunately, neither of these adaptogens has proven to have any major adverse side effects in long-term use.
In the end, speak with a knowledgeable healthcare practitioner or herbalist to get the best guidance.
| Benefits | Ashwaganda | Rhodiola |
| Stress Management | Yes | Yes |
| Mental Performance | Yes | Yes |
| Memory | Yes | Yes |
| Physical Stamina | Yes | Yes |
| Antioxidant | Yes | Yes |
| Blood Sugar | Yes | Yes |
| Anxiety Reduction | Yes | Yes |
| Fatigue Reduction | Yes | Yes |
| Reproductive Health (Men) | Yes | |
| Increase Progesterone | Yes | |
| Pain Management | Yes | Yes |
| Improved Sleep | Yes | |
| Lowers Cortisol | Yes | Yes |
| Anti-Tumor Properties | Yes | Yes |
| Processing Speed | Yes | Yes |
Recommended Dosages & Safety Precautions
The recommended dosage for each adaptogen varies greatly. However, here are some general guidelines for both Ashwagandha and Rhodiola.
| Adaptogen | Capsule Form | Safety |
| Ashwagandha | 400-500 mg/day | Can worsen hyperthyroid issues, or if sensitive to nightshade vegetables |
| Rhodiola | 250-700 mg/day (split into two doses) | Can worsen bipolar or manic episodes, and increase dryness (vaginal, coughs, eyes, skin, etc) |
For more detailed information about all adaptogens, read expert herbalist, David Winston’s book, Adaptogens: Herbs for Strength, Stamina, and Stress Relief.
Recap: Rhodiola vs Ashwagandha
So, what’s the bottom line in the Rhodiola vs Ashwagandha debate?
Truthfully, I’m not so sure that science gives us a clear winner.
In fact, due to their adaptogenic impacts on the stress response, likely, either one or a combination of both may greatly support your overall mental and physical health.
Of course, if you struggle with the stimulating effects of Rhodiola, Ashwagandha may be the better option. However, in the end, take ownership of your health and work with a trusted healthcare professional.
Most importantly, never stop learning. Read, research, and seek insight from multiple trusted resources.
So, friend, do you use either adaptogen? Which works best for you?
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
