Rhodiola vs Ashwagandha: Which is Better?

Stress is unavoidable in this day and age. And although eradicating all forms of stress in your life is the ultimate dream, it just isn't realistic.

So, how can you get around it?

With the right tools, you can encourage your body to adapt and become more resilient to stress!

Below we'll be breaking down each one of these incredible herbs, discussing their similarities, differences, and everything in between. Read on!

What is an Adaptogen?

Ashwagandha and Rhodiola are praised for their adaptogenic properties.

But what are adaptogens?

They are ancient herbs and roots that have been used for years and years in traditional medicine, natural healing, and for improving overall health and wellness.

Research has shown that adaptogens help the body to better cope with stress – whether it's physical, chemical, or psychological.

Instead of minimizing the symptoms of stress on the body, they actually improve the way in which the body deals with stress by regulating the hypothalamic-pituitary-adrenal (HPA) axis, pituitary gland, and the sympathoadrenal system.

Different adaptogenic herbs have different benefits, but in general, they all work to decrease stress and improve long-term health and well-being.

What is Rhodiola Rosea?

Rhodiola Rosea, also known as Golden Root or Arctic Root, is a widely used adaptogen that grows in the wild Arctic regions of Europe, Asia, and North America.

This potent herb has been through tons of studies and proved to be effective enough to give to pilots, submarine crews, and Russian astronauts as a stress-reducing, performance-enhancing stimulant during World War II and the Cold War.

Related: Nootropics for sleep

What is Ashwagandha?

Ashwagandha, also known as Winter Cherry, is a powerful adaptogen that has long been cultivated in India, the Middle East, and North Africa.

After being used for thousands of years in traditional Ayurvedic medicine, it's now a popular addition to health and fitness supplements for its incredible health benefits.

What is the Difference Between Rhodiola and Ashwagandha?

You probably would've noticed that there's some debating about whether one of these herbs is superior to the other, but in reality, it's like comparing apples to oranges.

While they have both been used in ancient traditional medicine for their adaptogenic properties and their abilities to combat stress by supporting the central nervous system, they are, in fact, very different.

Each one of these adaptogens is unique in the health benefits they have to offer. Knowing how they differ will help you to pick which one (or both) will be the most beneficial to your specific health concerns.

Rhodiola's benefits

Rhodiola has many benefits and has been shown to promote energy, endurance, and physical performance, but unlike Ashwagandha, it doesn't affect muscle building and strength.

Rhodiola has a stimulating effect, which aids in reducing mental fatigue, boosting both physical energy and mental energy, and even improving chronic fatigue syndrome. With that being said, it won't be helping you to sleep better – as Ashwagandha does.

Rhodiola has the potential to provide the same effect as antidepressant medications to boost mood and improve mental health.

Ashwagandha's benefits

Ashwagandha's strongest benefits lie in reducing anxiety, cortisol (stress hormone) supporting immune system function, and reducing inflammation.

As opposed to Rhodiola, Ashwagandha has the potential to increase lean muscle mass and strength as well as endurance capacity.

When it comes to sleep, this adaptogenic herb is highly effective at improving sleep efficiency, sleep duration, quality of sleep, and treating insomnia.

Lastly, Ashwagandha has great potential to increase testosterone and improve male sexual health.

Which One is Best For You?

If you only want to add one of these incredible supplements to your daily health routine, ask yourself this:

Do you want a supplement with a stimulating effect or more of a calming effect?

• Go for Ashwagandha if your main health concerns are: anxiety, insomnia, sleep issues, and chronic stress.
• Go for Rhodiola if your main health concerns are: fatigue, brain fog, and lack of physical stamina and performance

Now you're probably thinking, what if I want to experience the benefits of taking both?

Well, you can! Many people enjoy the clear, calm energy that is associated with taking both Ashwagandha and Rhodiola together. (More on this below.)

Can you take Ashwagandha and Rhodiola together?

Although these two herbs are unique in their benefits, their adaptogenic properties make them similar and tend to be a great combo!

Ashwagandha and Rhodiola work together by providing you with stable, focused, and relaxed energy straight through the day.

If there's no particular reason for taking them separately, why not combine them for maximum benefits? Choose a high-quality supplement with a mixture of the two to feel a remarkable difference in your body's stress response, energy levels, mood, and more.

Recommended Dosages

Both Ashwagandha and Rhodiola are available in various supplement forms which include capsules, tablets, liquids, and greens powders.

They can be taken on an empty stomach or with food – depending on how your body reacts best.

Rhodiola Rosea

The recommended dosage of Rhodiola is 200mg two times per day (400 mg per day) to see results.

More research is required to determine the most effective dose, but the optimal dose for an individual will usually vary depending on the person's age, health, and other factors.

It's not advised to take this supplement shortly before bed as it tends to have a stimulating effect, which could interrupt your sleep.

Ashwagandha

Most of the research on this herb suggests that 250 to 500mg of ashwagandha daily is the most effective. It's also advised to supplement consistently for at least a month to see the best results.

As with Rhodiola, the ideal dose of Ashwagandha for you will entirely depend on your specific needs.

For men trying to boost fertility – studies have shown that 5 grams of Ashwagandha per day for 3 months can be highly effective.

FAQs

Who should not take Rhodiola Rosea?

The following groups should take precautions when supplementing with Rhodiola Rosea:

• Pregnant and breastfeeding women: There hasn't been enough research to confirm whether this adaptogen is safe to consume while pregnant or nursing.
• Those with autoimmune disorders: Rhodiola can stimulate the immune system, which has the potential to aggravate autoimmune diseases like rheumatoid arthritis and multiple sclerosis.

Are there any negative side effects to Ashwagandha?

Taking Ashwagandha on an empty stomach or at a dosage that is too strong for your body may lead to unpleasant effects like nausea, stomach upset, or low blood pressure.

If you experience these symptoms, decrease your dose, take it after food, or consult your doctor.

Does Rhodiola work immediately?

It depends on your body how long the effects of Rhodiola will take to kick in, but it has the potential to work in as little as 30 minutes and last for several hours if you take a sufficient dose.

When compared to other adaptogens, Rhodiola Rosea is fast-acting – you won't need to wait a month or more to start noticing the positive effects.

What does Ashwagandha do for males?

Ashwagandha has the ability to improve men's sexual health by supporting healthy testosterone levels.

The reproductive benefits for men include improved fertility, boosted libido,

Ashwagandha has a long history of being used as an aphrodisiac and a powerful herb for improving fertility and reproductive health.

Is Rhodiola like caffeine?

Like caffeine, Rhodiola improves mental function and provides energy.

Rhodiola's stimulating effect will be beneficial if you need an extra boost to get through your workouts or a mental endurance enhancer for working long nights.

However, unlike caffeine, Rhodiola doesn't come with an unpleasant crash after its effects have worn off, nor is it a diuretic.

Ashwagandha Vs. Rhodiola Rosea: The Verdict

While Ashwagandha and Rhodiola are extremely effective in reducing stress by helping the body adapt, they each have unique properties and benefits.

Now for the big question: Which one is better?

It entirely depends on you and your health goals!

Ashwagandha is the best choice for those wanting to improve their sleep, reduce anxiety, and feel more relaxed, whereas Rhodiola's therapeutic benefits are better for someone who wants more energy and physical endurance.

Or, why not take both?

If you combine Ashwagandha and Rhodiola, you can benefit from the brain-boosting effects, calm and focused energy, and effective stress and anxiety management all day long.

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