Can I take Ashwagandha and Rhodiola together? Many supplements with adaptogen herbs, such as Ashwagandha and Rhodiola, because of their numerous health benefits.
Unsurprisingly, these two herbs are more effective when used together as stress relievers, energy boosters, and cognitive enhancers. Indeed, research demonstrates that combining these two herbs reduces the body's physiologic stress response.
Below, we discuss the benefits of taking Rhodiola and Ashwagandha together as the ultimate supplement duo.
Understanding Rhodiola And Ashwagandha
What Is Rhodiola?
Rhodiola Rosea is a traditional plant used in herbal medicine. It grows best in Asia and Europe's coldest areas. Because it grows in cold climates, it is also known as the Arctic root, and only the root can be used in traditional medicine.
Rhodiola's adaptogenic characteristics help the body in dealing with stress. It has long been used in Asia and Europe as an adaptogen, antidepressant, tonic, antistress medicine, and functional food.
Although the leaves and stem are edible, most of the plant's healing powers are found in the root. The plant produces Several bioactive compounds(1), including salidroside, tyrosol, rosavin, rosin, and rosarin. This plant has been demonstrated to have various beneficial effects on the mind and body.
What Is Ashwagandha?
Ashwagandha is an evergreen shrub throughout Southeast Asia and certain parts of Africa. The root of Ashwagandha(2) is used in traditional medicine as an astringent, tonic, anthelmintic, narcotic, aphrodisiac, diuretic, thermogenic, and stimulant.
The plant's leaves contain 12 withanolides, flavonoids, condensed tannins, glycosides, and free amino acids, while the roots contain steroids, alkaloids, volatile oils, and reducing sugars. The components of this adaptogenic herb(3) have been clinically demonstrated to lower inflammation, blood pressure, stress, and immunological response.
The Individual Benefits Of Rhodiola And Ashwagandha
The effects of Ashwagandha, commonly known as winter cherry, are incredibly similar to those of rhodiola. They are both effective for relieving anxiety, boosting the immune system, and lowering blood pressure.
Here are the individual benefits of the two popular herbs.
Benefits Of Rhodiola
Rhodiola is becoming increasingly popular as a supplement due to its numerous health benefits, such as:
- Promoting a healthy reaction to occasional stress.
- Stimulating the nervous system and improving mental responsiveness.
- Boosting mood and overall well-being.
- Supporting physical endurance, performance, and recovery after exercise.
- Providing a buffer against stress-related mental and physical tiredness.
- Improving cognitive performance, resulting in increased mental vigor and focus.
In one research(4), participants with chronic fatigue symptoms were given Rhodiola every day for 8 weeks. Their stress symptoms, fatigue, quality of life, mood, and focus improved significantly. These benefits were found after only one week of treatment and continued to improve during the study's final week.
In another study(5), 118 participants with stress-related burnout were given Rhodiola daily for 12 weeks. Participants in the study showed significant improvement in various symptoms related to burnout, including depression and stress. The most significant improvement occurred during the first week of the study and continued throughout.
Benefits Of Ashwagandha
As with Rhodiola, the existing research suggests that Ashwagandha can benefit human health in various ways. Some of the advantages of Ashwagandha include:
- Promoting sexual well-being.
- Enhancing muscle strength, recovery, and endurance.
- Relieving occasional stress.
- Supporting memory and cognitive function.
- Assisting in reducing food cravings.
- Increasing aerobic and endurance capacity by promoting sleep.
One study(6) reported that giving men 500 mg of ashwagandha extract for 12 weeks increased their maximal lower-body and upper-body strength levels, peak bench press power, and average squat power. In the placebo group, no such difference was found.
Another study(7) discovered that people who took 600 mg of Ashwagandha significantly improved their aerobic capacity. There was no discernible difference in the placebo group.
The Synergy Of Ashwagandha With Rhodiola
Rhodiola is slightly more energetic, whereas Ashwagandha is slightly more calming. As a result, the two interact very well together to produce a more level, stable type of energy that lasts longer.
Ashwagandha, for example, has a highly relaxing effect. It would make you feel calm due to its effect on the central nervous system. On the other hand, Rhodiola has a more stimulating effect on the brain, improving mood and alertness while increasing the body's endurance. They also enhance each other's stress reduction and inflammation soothing properties for a more powerful, well-balanced herbal supplement.
So, when these two herbs are combined, the synergistic impact provides you with stable energy while you go about your everyday tasks. While you may have heard that one is superior, the comparison is uncanny because they are both incredibly effective when used independently. Although they both have the same ultimate aim of reducing stress, they do so in distinct ways with different impacts so they can work together.
Practical Tips for Combining Rhodiola Rosea With Ashwagandha
So, how can you take Ashwagandha and Rhodiola together? These two components can be found as part of an effective and potent combination, which is an excellent method for improving cognitive function and increasing general brain health.
Rhodiola is well-known for its revitalizing and refreshing properties. It's better to take it early, such as in the morning or before lunch. A morning dose of Ashwagandha can also help with stress management throughout the day. Potential combinations include capsules, tinctures, and teas.
Individual responses vary, so when introducing these herbs into your health regimen, start with prescribed dosages, evaluate your body's reactions, and seek professional help.
FAQs About Rhodiola And Ashwagandha Together
When Is The Best Time To Take Rhodiola And Ashwagandha Together For Stress Relief?
When combined, the herbs can have a synergistic impact that helps you stay focused, relaxed, and invigorated throughout the day. The best results are, therefore, achieved with a morning dose.
Can I Take Rhodiola And Ashwagandha With Other Medications Or Supplements?
One of the vital side effects of Rhodiola and Ashwagandha is lowering blood pressure. Therefore, you should avoid the combination with other anti-hypertensive drugs.
Can I Take Ashwagandha And Rhodiola Together If I Have A Medical Condition Or Am Pregnant/Breastfeeding?
There are minimal studies on the effects of Ashwagandha and Rhodiola on pregnant and breastfeeding women. Therefore, it is best to avoid the combination.
Can you take Rhodiola and Ashwagandha together? Yes, the effects are incredibly synergistic, providing calm, focused, and well-controlled energy throughout the day. As a result, you can get more significant benefits when you take them together rather than separately.
- Rhodiola plants: Chemistry and biological activity, (1)https://www.sciencedirect.com/science/article/pii/S1021949815000563/
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda, (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- Major biochemical constituents of Withania somnifera (ashwagandha) extract: A review of chemical analysis, (3)https://www.researchgate.net/publication/369616093
- Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial, (4)https://pubmed.ncbi.nlm.nih.gov/28219059/
- Multicenter, open-label, exploratory clinical trial withRhodiola rosea extract in patients suffering from burnout symptoms, (5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370380/
- Effects of an Aqueous Extract ofWithania somnifera on Strength Training Adaptations and Recovery: The STAR Trial, (6)https://pubmed.ncbi.nlm.nih.gov/30463324/
- Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults, (7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/