Ashwagandha and rhodiola are the two best-selling adaptogens, and they're often mentioned in the same breath. But they're closer to opposites than twins. One settles you down. The other picks you up. Choosing the right one comes down to what your stress actually looks like.
The short answer
- Choose ashwagandha if you're wired and tired: exhausted, but anxious, restless or unable to switch off at night.
- Choose rhodiola if you're flat and drained: foggy, unmotivated, running out of steam by the afternoon, or facing a demanding stretch of work or training.
Ashwagandha: the calming adaptogen
Ashwagandha (Withania somnifera) is one of the most important herbs in Ayurveda, India's traditional system of medicine, where it has been used for thousands of years. The name means roughly "smell of the horse." It refers both to the earthy smell of the fresh root and to the strength and vitality it was said to give. Its species name, somnifera, means "sleep-inducing."
Traditionally used to:
- help the body manage everyday stress and support a healthy stress response,*
- promote a calm, settled mood,*
- support restful sleep, and*
- support healthy endocrine function and a healthy libido.*
Best for: the overworked and overstimulated. People who lie awake with a racing mind, feel "on edge," or are running on stress hormones.
When to take it: any time of day. Many people take it in the evening, or split it morning and night.
Rhodiola: the energizing adaptogen
Rhodiola (Rhodiola rosea), also called golden root or arctic root, grows in harsh, cold places: the mountains of Scandinavia, Siberia and the Arctic. Vikings are said to have used it for strength and stamina, and it was studied extensively in the Soviet Union for athletes, cosmonauts and soldiers.
Traditionally used to:
- help the body cope with physical and mental stress,*
- support energy, endurance and stamina,*
- support mental performance and focus during demanding periods, and*
- reduce occasional fatigue.*
Best for: people who feel depleted and foggy rather than anxious. Students in exam season, long workdays, intense training blocks.
When to take it: follow the label, spacing doses earlier in the day. Because it's energizing, avoid taking it close to bedtime.
Side by side
- Energy: ashwagandha calms and steadies; rhodiola lifts.
- Timing: ashwagandha any time, including at night; rhodiola earlier in the day.
- Feel: ashwagandha is grounding; rhodiola is clarifying.
- Best for sleep: ashwagandha.
- Best for workouts and long days: rhodiola.
- How fast: rhodiola is often noticeable within days; ashwagandha typically builds over two to six weeks.
Can you take both?
Yes, and many people do. A common approach is rhodiola earlier in the day for energy and focus, and ashwagandha in the evening to wind down. Start one at a time, though, so you know how each one suits you, and add the second after a couple of weeks.
If you'd rather not juggle bottles, these formulas already combine them:
- Just Relax pairs ashwagandha with kava, passionflower, California poppy and lemon balm for evening wind-down.*
- Endure builds on rhodiola with eleuthero, maral root, cordyceps, schisandra and licorice for stamina and recovery.*
- AdrenAlieve is our adaptogenic formula for the overworked and underslept.*
What about the other adaptogens?
If neither sounds quite right, look in the middle of the spectrum: American ginseng, holy basil and schisandra are balanced, all-purpose options. Our complete guide to adaptogens covers them all.
Safety
Ashwagandha belongs to the nightshade family. Avoid it during pregnancy, and talk to your doctor before using it if you have a thyroid condition, an autoimmune condition, or take sedatives, thyroid or blood-sugar medication. Rhodiola may not suit people prone to agitation, and shouldn't be combined with stimulant or antidepressant medication without professional advice. Both should be avoided during pregnancy and breastfeeding unless your provider says otherwise.
Shop this guide: Ashwagandha · Rhodiola · Just Relax · Endure · All adaptogens
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Photo: Withania somnifera by Roger Culos, licensed under CC BY-SA 3.0.