One common experience we all face is stress. While the source of the stress may differ among individuals, it is no secret that we all get stressed at some point. Unsurprisingly, then, the market for stress relievers is a vast one, especially through natural means.
Two of the most common natural stress relief products are ashwagandha and rhodiola. However, there are still questions that need to be addressed about these two products, including their differences, combination, optimal usage pattern, and safety.
Ashwagandha and Rhodiola: What Are They?
Ashwagandha and rhodiola are adaptogens, which are compounds that improve the body’s ability to manage stress, as well as improve physical and mental performance. There are two main classes of adaptogens – synthetic adaptogens (actoprotectors) and plant adaptogens.
Research is still ongoing on the mechanisms of action of adaptogens, but different studies find that these compounds affect the hypothalamic-pituitary-adrenal (HPA) axis.[1]
Specifically, adaptogens improve the body’s resistance to stress and decrease sensitivity to stressors by improving adrenal efficiency and effectiveness. When the body faces stress, the adrenal glands produce cortisol to combat this stress. Adaptogens can increase the effectiveness of cortisol secretion. In the absence of stress, adaptogens can also limit adrenal gland secretion, which helps to maintain the long-term health and function of the adrenal glands.
What Are the Differences Between Ashwagandha and Rhodiola?
Ashwagandha and rhodiola are two of the most common plant adaptogens used today. Considering that they can both reduce stress, many believe they can be used interchangeably. However, they are entirely distinct plants, with different sources, active compounds, and health benefits.
Understanding the key differences between ashwagandha and rhodiola is crucial to getting the best out of both adaptogens.
| Property | Ashwagandha | Rhodiola |
|---|---|---|
| Source | Root and leaves of Withania somnifera, an evergreen shrub grown in Asia, Africa, and Europe. | Root of Rhodiola rosea, a flowering perennial plant found in Arctic regions of Europe, Asia, and North America. |
| Active compounds | Salidroside, rosavin | Withanolides, alkaloids |
| Main benefits | Stress relief, reducing anxiety, and stimulating sleep | Stress relief, increasing energy, and improving athletic performance |
| Other benefits | Neuroprotective, cardioprotective, anti-inflammatory, anti-diabetic, antimicrobial | Cognition and mood-boosting, antioxidant, anti-inflammatory |
Can You Take Ashwagandha and Rhodiola Together Safely?
Yes, you can safely take ashwagandha and rhodiola together, as they are both well-tolerated and have excellent safety profiles. However, you need to pay attention to their respective doses in any combination.
There is no consensus on the perfect dose for either ashwagandha or rhodiola when taking them individually.
Clinical trials on ashwagandha often use a dose between 120 milligrams and 1000 milligrams daily. Trials on rhodiola are typically around 200 milligrams but may be as high as 2400 milligrams.
In an ashwagandha and rhodiola combination, there may be no need to reach the upper limit of their individual recommended and safe dosage ranges. Even then, using high-dose combinations is unlikely to have any adverse effects among people who tolerate them well individually.
However, if you have side effects to either or both of these adaptogens, taking these high doses can worsen your symptoms.
Should You Take Ashwagandha and Rhodiola Together?
An ashwagandha and rhodiola combination is safe and well-tolerated in most people, but safety is not always the green light for usage. You need to consult with your healthcare provider before taking an ashwagandha and rhodiola combination (or any other supplement for that matter).
Still, there are advantages to combining them. Since ashwagandha and rhodiola can individually help reduce stress, using them together may provide even more effective and efficient stress relief.
Aside from their direct role in stress management through the HPA axis, ashwagandha and rhodiola also have other functions that can contribute to stress relief.
For instance, there is evidence that ashwagandha supplementation can help fight diabetes, bacterial infections, heart conditions, and neurological problems.[2] Likewise, rhodiola can help in combating inflammation and muscle damage.[3]
These individual functions can reduce inflammation and improve the overall health of the body, which generally translates to lower stress levels.
How to Take Ashwagandha and Rhodiola Together
To guarantee the effectiveness and safety of an ashwagandha and rhodiola combination, there are a few important things to note.
Mind the Dose
Ensure the individual doses of ashwagandha and rhodiola are within the recommended range. People already on high doses of either may need to settle on lower doses when combining them. If you have questions about the right dose for you, consult your healthcare provider.
Use Trusted Products
The FDA regulations on supplements are not nearly as stringent as those on conventional medications. As a result, several supplement products do not contain the ingredients they claim to have.
Some supplements do have these ingredients, but not in the amounts stated on the pack. Therefore, it is critical only to get supplement products from trusted sources.
As far as a trusted ashwagandha and rhodiola combination for improving stress resilience and adaptability, consider Dr. Lam’s Adrenal Rescue™.
This supplement product contains safe doses of both ashwagandha and rhodiola, as well as other ingredients that help reduce stress (eleuthero), boost energy (vitamin B5), improve mental function (holy basil), and promote overall vitality (schisandra berry).
Monitor Side Effects
Most people tolerate ashwagandha and rhodiola well and have little to no side effects when using them individually. Since there are no known chemical interactions between the two adaptogens, people with no side effects to them individually will likely not have any when they are combined.
However, you should still monitor your body’s reaction to their combination. Common side effects to watch out for are headaches, nausea, and drowsiness. If you notice any serious side effects, you should discontinue the combination immediately.
You may still be able to take them, but in a reduced dose or as individual supplements, after consulting your healthcare provider.
People using losartan or similar blood pressure medications may not be able to take an ashwagandha and rhodiola combination because rhodiola interacts with these medications. If you are also using sedatives, ashwagandha may increase the severity of side effects.
Consider Your Health Needs
Ashwagandha and rhodiola individually can help in stress management. However, they also have other accompanying functions, like ashwagandha promoting sleep while rhodiola boosting energy.
Therefore, some people may need more of either adaptogen in the combination, depending on their individual physical needs. A good example of when you need to consider your health needs before taking ashwagandha and rhodiola is among Adrenal Fatigue patients.
Adrenal Fatigue and Adaptogens
Adrenal Fatigue is a condition where the body is unable to keep up with long-term stress, resulting in various nonspecific symptoms. The primary cause of Adrenal Fatigue is chronic stress, which causes one or more of the NeuroEndoMetabolic (NEM) circuits of the body to dysregulate.
The NEM response consists of six circuits, spanning different organs and organ systems. The Hormone circuit of the NEM coordinates the activity of the adrenal glands (the body’s cortisol producer).
If the Hormone circuit dysregulates, adrenal activity reduces, and symptoms of Adrenal Fatigue may arise (fatigue, weight gain, brain fog, anxiety, etc). There are four main stages of adrenal fatigue: alarm reaction, resistance response, adrenal exhaustion, and adrenal failure.
In the alarm reaction stage, stress hormones increase, but symptoms are mild. In the resistance stage, chronic stress causes fatigue and hormonal imbalance. Cortisol drops, and body systems slow down in the exhaustion stage. Finally, adrenal failure sets in with life-threatening symptoms.
Adaptogens like ashwagandha and rhodiola may help in managing adrenal fatigue.[4] However, people in the early stages of adrenal fatigue have higher cortisol levels than in the later stages, so they may need less rhodiola (more energy-boosting) and more ashwagandha (more calming). It’s key to have the base nutrients like Vitamin C though before starting adaptogens like ashwagandha and rhodiola.
Adrenal fatigue progresses to its later stages, energy levels crash, and more rhodiola may be needed in the combination. Beware of just starting adaptogens in later stages because it could cause crashes if used improperly. Always ask an adrenal fatigue expert to help guide your use of adaptogens like ashwagandha and rhodiola.
Time and Duration of Use
There is no universally agreed-upon time to use ashwagandha and rhodiola, but there are considerations that can guide your decision.
Since ashwagandha helps promote a healthy and restful sleep, it may be better to use it at night. Rhodiola, meanwhile, provides energy boosts, making mornings a better time for its usage.
If you are taking these adaptogens as a single combination product, like Adrenal Rescue, you may settle on a time that best fits your needs.
In other words, if you value your sleep better, nighttime usage may be your best option. Conversely, if you are more concerned with energy boosts for exercise or daily activities, mornings or around an hour before the exercise may be the better option.
Regarding the duration of use, most clinical trials on these adaptogenic herbs lasted between 4 and 12 weeks. While this is not a hard deadline, it does mean you should reevaluate your health and needs after (at most) 12 weeks of using the combination.
Ashwagandha and Rhodiola: Which Is Better for Stress and Anxiety?
Ashwagandha is the better option if you are solely trying to reduce stress and anxiety. Rhodiola is better if the focus is to increase energy levels and improve physical performance during exercise. While they may have their specializations, both adaptogens can help reduce stress.
Conclusion
Ashwagandha and rhodiola are powerful adaptogens that build the body’s resistance and adaptability to stress. While both target the same overall goal, their unique benefits make them complementary rather than interchangeable.
To learn how to integrate these adaptogens in a way that truly supports your health, visit Lam Clinic. Our team provides expert guidance, personalized recommendations, and holistic care to help you manage stress and strengthen your body from the inside out.
