If you're looking to increase energy levels and physical stamina, rhodiola may be your herb of choice. If you're looking to reduce anxiety, improve sleep quality, and calm your body, ashwagandha may be the best option.
The short answer is: Yes, you can take rhodiola and ashwagandha together, and yes, there are some noteworthy health benefits to doing so. It's important to remember that while these two herbs have some similar properties, they have some important differences, too.
If your primary concern is anxiety, getting a full night's sleep, or just overall relaxing, ashwagandha is the better choice. If physical stamina and higher energy levels are what you're looking for, choose rhodiola. Of course, you can always combine ashwagandha and rhodiola for the max amount of benefits.
Rhodiola may prevent immunosuppressants from working (such as those taken for multiple sclerosis). People with autoimmune disorders should not use rhodiola. Rhodiola should not be used if you are pregnant or breastfeeding. It is also not recommended for children.
If your main concern is anxiety, sleep, and relaxing your brain, go with ashwagandha. If energy and physical stamina are what you need, choose rhodiola.
ASHWAGANDHA FOR STRESS RELIEF & SLEEP
Ashwagandha makes such a wonderful adaptogen because it strikes a balance between relaxing and energizing. Many studies demonstrate the benefits of ashwagandha consumption for stress relief.
If you are taking ashwagandha to help with sleep, it is generally recommended to take it in the evening before bed. This is because ashwagandha has a calming effect that can help promote relaxation and sleep. If you are working to reduce stress and anxiety, ashwagandha can be consumed at any time of the day.
The use of rhodiola in combination with prescription antidepressant drugs could cause a very rapid heart rate. Rhodiola could lower blood sugar levels, so it might make blood sugar levels too low, especially in people who take insulin or other drugs to treat diabetes.
“Most people do well with a dose of 300 to 400 mg a day, which can be taken all at once or divided,” Dr. Fitz says. “I recommend taking rhodiola in the morning, or if taking divided doses, take in the morning and afternoon.” Avoid evening dosing, as the peppy herb could keep you tossing and turning.
But you don't have to worry about messing up your hormone levels while taking rhodiola rosea. As explained above, rhodiola rosea can help mitigate certain side effects of menopause, but it doesn't produce large amounts of estrogen. Again, if you're still worried about your birth control, talk to your OBGYN.
Ashwagandha can increase immune response, so it's recommended that individuals with autoimmune diseases (such as multiple sclerosis, lupus, rheumatoid arthritis, type 1 diabetes, or other conditions) avoid taking ashwagandha [1].
Many rhodiola supplements range from 100 milligrams to 500 milligrams. The recommended dose is 200 milligrams twice daily. The safest maximum dose of rhodiola is 600 mgs per day.
Ashwagandha may have a calming effect on anxiety symptoms when compared with the drug lorazepam, a sedative and anxiety medication. A 2000 study suggested that the herb had a comparable anxiety-reducing effect with lorazepam, suggesting that ashwagandha might be as effective for reducing anxiety.
Rhodiola and ashwagandha are both adaptogens that share many similarities. But rhodiola rosea is more energizing and stimulating, while ashwagandha is considered more calming and relaxing. If you're looking to increase energy levels and physical stamina, rhodiola may be your herb of choice.
Ashwagandha, because it seems to make the immune system more active, could also interfere with drugs that suppress the immune system. Examples of these drugs include cyclosporine, mycophenolate, tacrolimus, prednisone, and corticosteroids.
Try to take it twice daily after eating, perhaps after breakfast and after dinner, as ashwagandha will not make you sleepy and it is fine to take at any time of day, morning, noon, or night.
Burn belly fat
The hormone-sensitive compound has the ability to break down fat stored in the belly area. And, if you take rhodiola extract while also performing moderate exercise regularly, you'll experience an even greater amount of belly fat loss.
Most people recommend taking rhodiola extract on an empty stomach, as this improves absorption. If you're taking rhodiola for fatigue, take it first thing in the morning; if you're taking it for increased performance, take it a couple of hours before you work out.
While some research has found Rhodiola rosea could take effect within a matter of days, you'll experience maximum benefits by consistent use. Most studies and clinical trials show it takes about 4 weeks to see improvements. However, there are few, if any, long-term studies longer than 6 to 10 weeks in length.
Rhodiola might increase how quickly the liver breaks down some medications. Taking rhodiola along with some medications that are changed by the liver can decrease the effectiveness of some medications. Before taking rhodiola, talk to your healthcare provider if you take any medications that are changed by the liver.
Rhodiola has an antifatigue effect that increases mental performance—the ability to concentrate—and decreases cortisol response to awakening stress.
Research in mice also shows that Rhodiola reduces anxiety without causing drowsiness and brain fog, which are common side effects of conventional anti-anxiety medication.
It is perfectly safe to take ashwagandha daily, for up to eight weeks. However, more studies are needed to demonstrate the long-term safety of ashwagandha. You should be mindful not to take more than the recommended dose, and you should also try to avoid taking it on an empty stomach.
Ashwagandha is not known to cause drowsiness or make people tired. Studies have shown that ashwagandha helps boost overall energy levels and manage fatigue.