Can You Take Rhodiola and Ashwagandha Together

Can You Take Rhodiola and Ashwagandha Together?

Both Rhodiola and Ashwagandha are popular adaptogenic herbs known for their stress-reducing properties. The benefits of each type have been researched to prove its effectiveness.

However, can we combine Rhodiola and Ashwagandha? Many people have asked this already. When combined, this guide will explore the compatibility, benefits, and practical uses of Rhodiola and Ashwagandha.

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Can You Take Rhodiola and Ashwagandha Together?

rhodiola and ashwagandha can be taken together

Combining Ashwagandha (Withania somnifera) and Rhodiola (Rhodiola rosea L.) is generally considered safe. Herbal remedies intended to reduce stress frequently contain a combination of these herbs.

As adaptogenic herbs, Ashwagandha and Rhodiola complement one another to help the body adjust to stress and support general balance.[1]

What are the Benefits of Taking Rhodiola and Ashwagandha Together?

When you use Rhodiola and Ashwagandha together, it will bring many benefits that you even did not expect. Below are some of their typical benefits:

Reduces Stress

Rhodiola helps improve stress-related symptoms, including anxiety, exhaustion and irritability [2].

Ashwagandha is famous for its ability to support stress management and soothe symptoms of anxiety effectively [3]. When you combine these two, you can reduce your levels of stress hormones like cortisol, helping you relax more.

Improves Mood

Rhodiola rosea may influence the levels and activity of dopamine in the brain, contributing to its adaptogenic effects and enhancing mood [4]. Ashwagandha is effective in treating depression and stabilizing mood [5].

Combining Rhodiola and Ashwagandha can elevate mood by regulating neurotransmitters like dopamine, promoting feelings of happiness and well-being.

Enhances Cognition

Rhodiola improves physical and cognitive problems, increases motivation, increases sexual desire, helps you sleep better, and enhances concentration and memory [6].

Ashwagandha has been shown to have dopaminergic activity, associated with memory enhancement and benefits for cognitive function [7].

Significantly, when combined, they can enhance brain health and mental abilities, helping to maintain sharpness and concentration.

Boosts Energy

Rhodiola boosts physical and mental stamina, increases energy and reduces fatigue [8]. Ashwagandha energizes and helps clear the mind [9].

They provide a synergistic energy boost, fight fatigue, and enhance productivity.

Sleep Quality

Ashwagandha promotes relaxation and better sleep, [10] while Rhodiola helps control debilitating conditions, such as sleep disorders, irritability, and headaches [10]. When combined, they can regulate sleep cycles and encourage restful sleep [11].

Immune Support

Rhodiola and Ashwagandha exhibit immunomodulatory properties, helping to regulate the response of the body's immune system [12], [13]. Combining them can enhance immune function, enhancing overall health and resilience against infections.

By merging Rhodiola and Ashwagandha, individuals can enjoy diverse benefits that nurture physical and mental well-being, fostering a more balanced and resilient lifestyle.

Key Benefits of Rhodiola and Ashwagandha

ashwagandha and rhodiola offer many benefits when taken together

Key Benefits of Ashwagandha

Some of the main benefits of Ashwagandha include:

Alleviation of stress and anxiety: Ashwagandha is used in traditional medicine and has been studied in numerous human trials. The results suggest that

Ashwagandha may help reduce stress and anxiety. However, further research is needed to understand its effectiveness and specific dosage. [14]

Enhancement of sleep quality: 60 students were randomly assigned to take Ashwagandha or a placebo for 30 days. Qualitative data analysis revealed improvements in energy levels, mental clarity, and sleep dynamics among those taking Ashwagandha. [15]

Improvement in cognitive function: A recent study suggests that Ashwagandha holds promise as a neuroprotective agent for various brain disorders. [16]

Strengthening of the immune system: Ashwagandha remedies have been shown to boost immune function by stimulating the production of immunoglobulins. [17]

Possible anti-inflammatory benefits: Ashwagandha contains bioactive compounds with antioxidant, anti-inflammatory, and immune-modulating effects. These benefits make it helpful in preventing and treating various conditions like arthritis, memory loss, anxiety, cancer, and more. [18]

Key Benefits Of Rhodiola

Some of the main benefits of Rhodiola include:

Reducing stress and adapting to it: Rhodiola rosea, or rose root, is famous for its stress-reducing properties. It is used to enhance the nervous system, reduce depression, enhance productivity, fight fatigue, and prevent altitude sickness. [19]

Boosting energy and endurance: A study assessed how a nutraceutical supplement affected exercise-related energy, fatigue, and exertion after 4 weeks.

Those using the supplement felt more energized, less fatigued, and perceived exercise as less demanding than placebo takers. This indicates the potential for enhancing exercise performance.

Enhancing mental acuity and concentration: A 12-week study tested Rhodiola rosea extract with vitamins and minerals in 120 adults with physical and cognitive deficiencies. Both dosage groups showed significant improvements in symptoms. [21]

Improving exercise performance: Rhodiola rosea (RR) may improve exercise performance, especially before workouts. Research indicates acute RR supplementation could enhance endurance and performance in both genders. [22]

Potential mood enhancement: For centuries, it has been used in traditional medicine to address fatigue and mood disorders. [23]

What are the Differences Between Rhodiola and Ashwagandha?

Although both are adaptogenic herbs and Rhodiola and Ashwagandha are adaptogenic herbs that help reduce stress, they differ in their mechanisms of action and specific benefits.

Known for its stimulating and energizing properties, Rhodiola has benefits in improving mood and mental health [24]. Rhodiola is even more suitable for enhancing physical performance.

Meanwhile, Ashwagandha is more famous for its calming and stress-reducing effects [25]. Ashwagandha is also more popular because of its calming effect on the nervous system.

Taking Rhodiola and Ashwagandha together can provide an integrated approach to managing stress and maintaining balance in daily life.

How to Take Ashwagandha and Rhodiola Together

ways to combine ashwagandha and rhodiola

Ashwagandha and Rhodiola are commonly utilized in two primary forms.

  • The first method involves taking them in capsule form, offering convenience by facilitating easy dosage measurement and portability.
  • The second approach entails using them in powder form, allowing for incorporation into various foods and beverages according to personal preference.

Usually, there are two methods used:

Combine natural products at home: you can be flexible and independent in dosage and ingredients. However, you must research and learn the right ingredients and dosages to effectively combine these two.

Use supplements that combine these two types: If learning and combining the two products is too time-consuming, you can use functional foods that combine these two types because the products have been prepared and packaged products are available, often with instructions for use and exact dosage.

However, purchasing functional products can be more expensive than combining the ingredients at home.

When using Ashwagandha and Rhodiola together, it is essential to remember the recommended dosage for each supplement and possible interactions. There are 3 ways you can consider using them.

  • Start with a moderate dose: You can start with the lowest adequate amount of each supplement to gauge your body's response. If you can respond well, you can gradually increase the dosage to get the most out of the supplement.
  • Use according to dosage instructions: Follow the recommended dosage on the label or as your healthcare professional recommends. Take only a little of the product you're using to avoid unwanted side effects.
  • Take with meals: To enhance absorption and reduce stomach upset, take Ashwagandha and Rhodiola with food. Of course, you can take them on an empty stomach, but if your stomach is weak, you can take them with your daily meals.

When to Take Rhodiola and Ashwagandha Effectively?

You can combine Rhodiola and Ashwagandha to determine their effects. Below are some suggestions on the usage time of the two products you can consider when using:

Most Rhodiola products are typically taken in the morning and midday to increase energy and focus. Generally, it is best to take the medication earlier in the day to avoid the possibility of affecting sleep.

Ashwagandha can be used any time of the day. However, it is best to avoid stomach upset or discomfort when taken with food.

Furthermore, you can find and use products that contain both Rhodiola and Ashwagandha to maximize the benefits of both herbs effectively and safely.

How Much Should You Take Rhodiola and Ashwagandha?

dosage to use ashwagandha and rhodiola together

Dosage recommendations may vary depending on age, weight, and individual tolerability. Most products that combine the two are made in safe doses, ranging from 200mg to 1500mg. The typical dosage ranges for each type are:

  • Rhodiola: dosages mainly range from 50 to more than 1,000 mg daily.
  • Ashwagandha: The dosage mainly ranges from 50mg to 500mg per day.

It's advisable to start with the lowest effective dose and gradually increase as needed while monitoring for adverse effects.

FAQs

What Should You Not Mix Ashwagandha With?

Ashwagandha generally has a good safety profile and can be combined with various supplements. However, it's recommended to avoid mixing it with sedatives or medications that cause drowsiness, as it may enhance their effects and lead to excessive drowsiness or sedation.

What Can You Not Mix With Rhodiola?

Rhodiola is generally well-tolerated, but it may interact with certain medications, such as antidepressants, blood thinners, and stimulants. It's advised to avoid combining it with stimulants like caffeine or other drugs that have stimulating effects. Combining Rhodiola with stimulants may increase heart rate and blood pressure, leading to potential adverse effects.

Does Rhodiola and Ashwagandha Help You Sleep?

Rhodiola and Ashwagandha have adaptogenic properties that can help improve sleep quality by reducing stress and promoting relaxation. Ashwagandha, in particular, is known for its calming effects and can benefit individuals struggling with sleep disturbances.

Should You Take Ashwagandha or Rhodiola?

The choice between Ashwagandha and Rhodiola depends on individual needs and preferences. Ashwagandha is often used for its calming and stress-reducing effects. At the same time, Rhodiola is known for its energy-boosting and mood-enhancing properties.

Which Is Better for Stress: Rhodiola or Ashwagandha?

Rhodiola and Ashwagandha effectively manage stress but work through different mechanisms. Rhodiola is known for its stimulating and energizing effects, while Ashwagandha is more calming and soothing.

Conclusion

In short, to the question: Can you take Rhodiola and Ashwagandha together? Then, the answer is possible. Rhodiola and Ashwagandha are two powerful adaptogenic herbs that benefit modern dads.

By combining them, individuals can experience more benefits, including reduced stress, improved sleep quality, enhanced cognitive function, and increased immune support.

References

[1] Jovinally, J. (2012, July 24). Growth Hormone Deficiency. Healthline; Healthline Media. https://www.healthline.com/health/growth-hormone-deficiency
[2] Stress management and the role of Rhodiola rosea: a review. (2018). International Journal of Psychiatry in Clinical Practice. https://doi.org/10.1080//13651501.2017.1417442
[3] Lopresti, A. L., Smith, S. J., Hakeemudin Malvi, & Rahul Kodgule. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine, 98(37), e17186–e17186. https://doi.org/10.1097/md.0000000000017186
[4] Khanum, F., Amarinder Singh Bawa, & Singh, B. (2005). Rhodiola rosea: A Versatile Adaptogen. Comprehensive Reviews in Food Science and Food Safety, 4(3), 55–62. https://doi.org/10.1111/j.1541-4337.2005.tb00073.x
[5] Sultan Zahiruddin, Parakh Basist, Parveen, A., Parveen, R., Khan, W., Gaurav, & Ahmad, S. (2020). Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology, 257, 112876–112876. https://doi.org/10.1016/j.jep.2020.112876
[6] Volker Fintelmann, & Gruenwald, J. (2007). Efficacy and tolerability of aRhodiola rosea extract in adults with physical and cognitive deficiencies. Advances in Therapy, 24(4), 929–939. https://doi.org/10.1007/bf02849986
[7] Sultan Zahiruddin, Parakh Basist, Parveen, A., Parveen, R., Khan, W., Gaurav, & Ahmad, S. (2020). Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology, 257, 112876–112876. https://doi.org/10.1016/j.jep.2020.112876
[8] Lamadrid, P., Williams, D. K., Kilpatrick, M. W., Bickford, P. C., & Sanberg, C. (2019). The Impact of Dietary Supplement NT-020 with Rhodiola Rosea on Energy, Fatigue, and Perceived Exertion. Functional Foods in Health and Disease, 9(11), 706–706. https://doi.org/10.31989/ffhd.v9i11.656
[9] The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial | Journal of Medicinal Food. (2021). Journal of Medicinal Food. https://www.liebertpub.com/doi/abs/10.1089/jmf.2022.0042
[10] Europe PMC. (2016). Europe PMC. Europepmc.org. https://europepmc.org/article/med/12423559
[11] Emilija Ivanova Stojcheva, & José Carlos Quintela. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules, 27(12), 3902–3902. https://doi.org/10.3390/molecules27123902
[12] Chiang, H.-M., Chen, H.-C., Wu, C.-S., Wu, P.-Y., & Wen, K.-C. (2015). Rhodiola plants: Chemistry and biological activity. Journal of Food and Drug Analysis, 23(3), 359–369. https://doi.org/10.1016/j.jfda.2015.04.007
[13] In Vivo Effects of Ashwagandha (Withania somnifera) Extract on the Activation of Lymphocytes | The Journal of Alternative and Complementary Medicine. (2021). The Journal of Alternative and Complementary Medicine. https://www.liebertpub.com/doi/abs/10.1089/acm.2008.0215
[14] Lopresti, A. L., & Smith, S. J. (2021). Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine, 28, 100434–100434. https://doi.org/10.1016/j.hermed.2021.100434
[15] The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial | Journal of Medicinal Food. (2021). Journal of Medicinal Food. https://www.liebertpub.com/doi/abs/10.1089/jmf.2022.0042
[16] Sultan Zahiruddin, Parakh Basist, Parveen, A., Parveen, R., Khan, W., Gaurav, & Ahmad, S. (2020). Ashwagandha in brain disorders: A review of recent developments. Journal of Ethnopharmacology, 257, 112876–112876. https://doi.org/10.1016/j.jep.2020.112876
[17] Yamada, K., Hung, P., Tae Kyu Park, Pyo Jam Park, & Beong Ou Lim. (2011). A comparison of the immunostimulatory effects of the medicinal herbs Echinacea, Ashwagandha and Brahmi. Journal of Ethnopharmacology, 137(1), 231–235. https://doi.org/10.1016/j.jep.2011.05.017
[18] Bharti, V. K., Malik, J. K., & Gupta, R. C. (2016). Ashwagandha. Elsevier EBooks, 717–733. https://doi.org/10.1016/b978-0-12-802147-7.00052-8
[19] Khanum, F., Amarinder Singh Bawa, & Singh, B. (2005). Rhodiola rosea: A Versatile Adaptogen. Comprehensive Reviews in Food Science and Food Safety, 4(3), 55–62. https://doi.org/10.1111/j.1541-4337.2005.tb00073.x
[21] Volker Fintelmann, & Gruenwald, J. (2007). Efficacy and tolerability of aRhodiola rosea extract in adults with physical and cognitive deficiencies. Advances in Therapy, 24(4), 929–939. https://doi.org/10.1007/bf02849986
[22] Tinsley, G. M., Jagim, A. R., Gregory, Garner, D., & Galpin, A. J. (2023). Rhodiola Rosea as an Adaptogen to Enhance Exercise Performance: A Review of the Literature. British Journal of Nutrition, 1–27. https://doi.org/10.1017/s0007114523001988
[23] Duncan, M. J., & Clarke, N. D. (2014). The Effect of AcuteRhodiola roseaIngestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active Men. Journal of Sports Medicine, 2014, 1–8. https://doi.org/10.1155/2014/563043
[24] Cropley, M., Banks, A. P., & Boyle, J. (2015). The Effects ofRhodiola roseaL. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. Phytotherapy Research, 29(12), 1934–1939. https://doi.org/10.1002/ptr.5486
[25] Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha (Withania somnifera). Journal of Alternative and Complementary Medicine, 20(12), 901–908. https://doi.org/10.1089/acm.2014.0177
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Author

Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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