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Ashwagandha vs Rhodiola for Stress: How They Differ

Ashwagandha and rhodiola are both called adaptogens, but they are studied for different things. Ashwagandha has the larger body of randomized trials, and those trials mostly measured lower perceived stress scores. Rhodiola has mostly been studied for stress-related tiredness and mental fatigue, in smaller trials of lower quality.

In practice, ashwagandha tends to be chosen for feeling wound up, and rhodiola for feeling worn out. Neither has strong enough evidence to be called proven, and both have side effects and drug interactions worth knowing before you start.

In brief

  • Ashwagandha lowered perceived stress scores in meta-analyses of randomized trials, though the certainty of evidence was rated low.
  • Rhodiola rosea research focuses on fatigue and stress symptoms, and most studies have a high risk of bias.
  • Ashwagandha may cause drowsiness; rhodiola may cause trouble sleeping.
  • Ashwagandha should be avoided in pregnancy and by people with thyroid or autoimmune conditions.

What adaptogens are and how they differ

"Adaptogen" is a traditional term for herbs thought to help the body cope with physical and mental stress. It is not a medical category, and the idea is hard to test directly. What researchers can measure is whether people report less stress on questionnaires, and whether stress hormones like cortisol change.

Ashwagandha (Withania somnifera) is a root used for centuries in Ayurvedic medicine. It contains compounds called withanolides. In trials it is usually given as a root or root and leaf extract, and several studies have looked at cortisol as well as how stressed people feel.

Rhodiola (Rhodiola rosea) is a plant that grows in cold, high regions of Europe, Asia and North America. It was traditionally used in Russia and Scandinavia for endurance and fatigue. Most human research uses Rhodiola rosea root extract. Other species, such as Rhodiola crenulata, are used in traditional Chinese medicine, but the stress studies below were not done with them, so results may not carry over.

What the evidence shows

For ashwagandha, a 2022 meta-analysis pooled 12 randomized trials with 1,002 adults aged about 25 to 48. Ashwagandha lowered stress and anxiety scores compared with placebo, with the stress benefit seen at 300 to 600 mg a day. The authors rated the certainty of the evidence as low and called for better trials (Akhgarjand et al., Phytotherapy Research 2022). A 2024 meta-analysis of 9 trials with 558 people found lower Perceived Stress Scale scores and lower serum cortisol with ashwagandha, and noted that long-term safety still needs study (Arumugam et al., Explore 2024).

For rhodiola, the evidence is thinner. A systematic review of 11 controlled trials found that three of five trials on mental fatigue reported a benefit, but every included study had a high or unclear risk of bias, and the authors called the research contradictory (Ishaque et al., BMC Complementary and Alternative Medicine 2012). In one open-label study, 101 adults with life-stress symptoms took 200 mg of a Rhodiola rosea extract twice daily for 4 weeks and reported fewer stress symptoms (Edwards et al., Phytotherapy Research 2012). That study had no placebo group, so it can't show how much of the change came from the herb.

The National Center for Complementary and Integrative Health says there isn't enough reliable evidence to determine whether rhodiola is useful for any health purpose (NCCIH). Put simply, ashwagandha has a modest, still-uncertain evidence base for stress, and rhodiola has less.

Dose, forms and how to take them

In the 2022 ashwagandha meta-analysis, the stress benefit was seen at 300 to 600 mg a day. The rhodiola study above used 400 mg a day for 4 weeks. Extracts vary a lot in strength, so a milligram figure only means something if you know the extract type.

Taking either herb with a meal may help if it upsets your stomach. Because ashwagandha can make some people drowsy, you may prefer it in the evening. Rhodiola may suit earlier in the day, since trouble sleeping is a reported side effect.

Supplements work best alongside the basics. Sleep, regular movement and enough magnesium in your diet all matter for how you handle stress. Our articles on multivitamins and stress and signs of low magnesium cover those pieces.

Who should be careful

According to NCCIH, ashwagandha may be safe for up to 3 months, and long-term safety is unknown. It can cause drowsiness, stomach upset and diarrhea, and rare cases of liver injury have been reported. It should be avoided during pregnancy and breastfeeding, before surgery, and by people with autoimmune or thyroid conditions. It may interact with medicines for diabetes, blood pressure and thyroid, with sedatives, anti-seizure drugs and immunosuppressants (NCCIH).

Rhodiola may be safe for up to 12 weeks. Side effects can include dizziness, headache, trouble sleeping and dry mouth, and an interaction with the blood pressure drug losartan has been reported. Little is known about its safety in pregnancy.

Many stress formulas also include St. John's wort. It can weaken many medicines, including birth control pills, blood thinners such as warfarin, some heart and HIV drugs, and some antidepressants, and combining it with drugs that affect serotonin can cause serious side effects (NCCIH). If you take any prescription medicine, check with your pharmacist before starting a formula that contains it. Formulas with high-dose biotin can also cause false results on some lab tests, including thyroid tests, so mention it before blood work (NIH Office of Dietary Supplements). If stress is affecting your sleep, work or relationships, talk to a health professional.

Where Go Wise Deep Calm fits

Go Wise Deep Calm Formula pairs a B vitamin and mineral base (including 8 mg vitamin B6, 300 mcg biotin, 25 mg magnesium and 25 mg zinc) with an 831 mg proprietary blend per 2-capsule serving. The blend includes ashwagandha root, Rhodiola crenulata root extract, GABA, L-theanine, lemon balm, chamomile, valerian, passion flower, St. John's wort and 5-HTP, with individual amounts not listed. It contains St. John's wort and 5-HTP and may cause drowsiness, so don't take it with antidepressants, MAO inhibitors or other prescription medication without asking your doctor. Every batch is third-party tested by Eurofins for heavy metals and microbial contamination, and it is made in a GMP-certified facility.

Frequently asked questions

Is ashwagandha or rhodiola better for stress?

Ashwagandha has more and better controlled research on perceived stress, including several meta-analyses of randomized trials. Rhodiola has been studied more for stress-related tiredness, and those studies are smaller and weaker. Neither is proven, and the certainty of the evidence for both is low.

Can I take ashwagandha and rhodiola together?

They are often combined, but there is little research on the pair. Each has its own side effects and drug interactions, so check with your doctor or pharmacist, especially if you take blood pressure, thyroid, diabetes or mood medication.

How long does ashwagandha take to work?

The meta-analyses cited here don't give a single timeline, so expect weeks rather than days. NCCIH notes that ashwagandha may be safe for up to 3 months, and less is known about longer use.

Does ashwagandha make you sleepy?

It can in some people. NCCIH lists drowsiness among possible side effects, along with stomach upset and diarrhea. Rhodiola, by contrast, has been linked to trouble sleeping in some users.

References

This article is for general information and isn't medical advice. Talk to your healthcare provider before starting a supplement, especially if you are pregnant, nursing or taking other medication.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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