Ashwagandha vs. Rhodiola: Which Adaptogen Is Better for Stress?

If you closely follow the beauty and fitness world, you might know about ashwagandha and rhodolia. Ashwagandha (Withania somnifera) and Rhodiola (Rhodiola rosea) are two of the most well-researched and widely used adaptogens and popular ones too.

Adaptogens are natural substances that help the body adapt to stress and maintain balance. While ashwagandha and rhodolia help improve our resilience against stress, they have different functions and benefits. In this article, let us understand their unique properties and benefits and how to choose the right one for your needs.

Read More: Adaptogens for Stress: Natural Remedies to Calm Your Mind and Body

What Is Ashwagandha?

Origins and Traditional Use:

People have been using Ashwagandha for ages and it has been a cornerstone of Ayurvedic medicine for over 3,000 years. It is traditionally used to improve energy, relieve stress, and improve overall well-being. Ashwagandha is often called   Indian ginseng due to its rejuvenating properties.

How It Works:

As Ashwagandha works best to relieve stress, it effectively reduces cortisol, the stress hormone. High cortisol levels lead to increased stress, anxiety, and sleep issues. Once we learn to regulate cortisol, we can manage stress better. Ashwagandha not only helps lower cortisol levels but also promotes relaxation and overall mental balance.

Key Benefits of Ashwagandha:

• It helps reduce stress and anxiety by regulating cortisol levels.
• It helps us sleep better by improving sleep quality and enhancing relaxation.
• It gives a natural boost to testosterone and reproductive health in men.
• It helps support cognitive function and may protect against neurodegeneration.

Read More: 5 Ashwagandha Benefits For Women- A Magical Ingredient

What Is Rhodiola?

Origins and Traditional Use:

Another popular and often-used adaptogen is Rhodiola. It is a herb native to cold regions of Europe, Asia, and Russia. Rhodiola has been used in traditional Scandinavian and Russian medicine to help maintain physical strength and mental focus and relieve stress.

How It Works:

Unlike Ashwagandha, Rhodiola does not lower cortisol but helps the body adapt to stress more efficiently. It promotes cognitive function, reduces fatigue, and boosts energy levels. This makes it particularly beneficial for those dealing with burnout, emotional or physical.

Key Benefits of Rhodiola:

• It helps in reducing fatigue and improves energy levels.
• It enables you to focus better and gives you mental clarity.
• It improves strength and takes your athletic performance a notch higher.
• It is a great option to consider for balancing mood as well as combating depression.

Ashwagandha vs. Rhodiola: Key Differences:

Suppose you wish to include ashwagandha or Rhodiola in your daily life but are confused between the two. We will help you decide by comparing the benefits provided by each of these.

• Ashwagandha is best known as a stress reliever that helps promote relaxation. While Rhodiola helps boost energy better and improves cognitive function and mental clarity.
• Ashwagandha works by lowering cortisol and promoting Gamma-Aminobutyric acid (GABA) activity, which makes it particularly beneficial for those struggling with anxiety, stress, and sleep disturbances. On the other hand, Rhodiola promotes dopamine and serotonin production, helping improve focus, reduce fatigue, and support endurance.
• If you aim to manage anxiety effectively, as well as improve your sleep quality, opt for ashwagandha. However, if you’re looking for an adaptogen that provides an energy boost and enhances mental clarity, Rhodiola might help.
• Another key difference is the time it takes to notice effects. We see that Rhodolia acts quickly and the results show up in a few days of its use. While Ashwagandha might show benefits over a few weeks of consistent use.

Read More: Top 5 Stress-Busting Tips Every Man Needs in His Life

Which Adaptogen Should You Choose?

If we wish to decide based on benefits, here is how to decide on the type of adaptogen to be used.

Best for Reducing Anxiety and Promoting Sleep

If your primary goal is reducing anxiety, improving sleep, or managing chronic stress, Ashwagandha is the better choice due to its cortisol-lowering and calming properties.

Best for Boosting Energy and Mental Clarity

If you are someone who constantly feels tired, struggles with brain fog, or has consistently low energy levels, consider using Rhodiola over ashwagandha for better results. This is recommended as it not only improves alertness but also prevents drowsiness.

Can You Take Ashwagandha and Rhodiola Together?

The answer is yes! These two adaptogens can complement each other when taken together. Many people believe ashwagandha to be relaxing and using rhodolia offers them an energy boost giving a well-balanced adaptogenic effect.

Read More: Emotional Burnout vs. Depression: How to Tell the Difference

Potential Side Effects and Who Should Avoid Them

While both, ashwagandha and rhodolia are usually well tolerated by many people, they also come with some caution.

Ashwagandha Side Effects

• Might make you drowsy sometimes.
• Must be avoided by those with low blood pressure
• Not recommended for people with autoimmune conditionsor thyroid disorders without medical guidance
• Pregnant and breastfeeding women should avoid use

Rhodiola Side Effects

• When consumed in high doses, it can cause jitters or restlessness.
• It is not recommended for people with bipolar disorder, as it may trigger manic episodes.
• If you take certain medications, it is better to avoid rhodolia. For example, it may interact with antidepressants and blood pressure medications.

Final Thoughts: Ashwagandha or Rhodiola for Stress Relief?

Both the adaptogens, Ashwagandha and Rhodiola work well for most of us. They both offer unique advantages in stress management, but choosing the right one depends on your personal needs and goals:

• Choose Ashwagandha if you’re aiming for better relaxation, less anxiety, and better sleep.
• To gain energy, mental clarity, and physical strength, choose Rhodiola.
• To get the best of both worlds, consider taking both together.

Irrespective of the type of adaptogen you choose, be consistent. Consistency is the key to a better overall wellbeing. It is also recommended that you consult a healthcare provider before introducing any supplement to your diet. This becomes even more essential if you’re taking certain medications for some underlying health conditions.