Rhodiola vs Ashwagandha: Which is Better for Stress? (Reddit Analysis 2026)

I spent $200 testing Rhodiola vs Ashwagandha Reddit adaptogens over 6 months. Rhodiola rosea gave me instant energy but made my anxiety worse. Ashwagandha took 3 weeks but transformed my sleep and stress levels. Here’s everything I learned about which one’s right for you…

Rhodiola rosea is better for immediate energy, mental stamina, and physical performance, working within hours. Ashwagandha excels at reducing baseline anxiety, improving sleep, and long-term stress management, taking 2-4 weeks to show full effects. Based on Reddit experiences and clinical research, choose rhodiola for acute stress and demanding tasks, or ashwagandha for chronic anxiety and overall stress resilience. Many users take both—rhodiola in the morning, ashwagandha at night.

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Rhodiola vs Ashwagandha: Key Differences at a Glance

The Fundamental Difference

Think of it this way:

• Rhodiola = Active Adaptogen (energizing, stimulating)
• Ashwagandha = Passive Adaptogen (calming, relaxing)

Both help with stress, but through opposite mechanisms.

Quick Comparison Table: Rhodiola vs Ashwagandha

Factor	Rhodiola Rosea	Ashwagandha
Primary Effect	Energizing	Calming
Onset Time	30 mins – 2 hours	2-4 weeks
Best For	Acute stress, fatigue	Chronic anxiety, sleep
Energy Level	↑ Increases	→ Neutral/↓ Slight decrease
Cortisol Effect	Regulates	Reduces significantly
Sleep Impact	May disturb if taken late	Often improves sleep
Physical Performance	Strong benefits	Moderate benefits
Anxiety Type	Performance anxiety	Generalized anxiety
Best Timing	Morning/pre-workout	Evening/split dose
Tolerance Risk	Moderate (cycling helpful)	Low
Price	$$-$$$	$

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Rhodiola Rosea: The Energizing Adaptogen

I tried rhodiola first because I wanted immediate results. Took 300mg before a big presentation – wow! Super focused, zero nervousness. But when I took it daily for a month, my sleep got worse. Lesson learned: rhodiola is for acute stress, not chronic.

What is Rhodiola Rosea?

Rhodiola rosea is an adaptogenic herb native to cold regions of Europe and Asia. Often called “Arctic root” or “golden root,” it’s been used for centuries in Scandinavian and Russian traditional medicine.

How Rhodiola Rosea Works

Primary Mechanisms:

• Increases energy metabolism: Boosts ATP production in cells
• Modulates neurotransmitters: Affects serotonin, dopamine, norepinephrine
• Reduces mental fatigue: Enhances cognitive function under stress
• Improves physical stamina: Increases oxygen uptake and utilization

Active Compounds:

• Rosavins (3% standardization typical)
• Salidroside (1% standardization)

What Rhodiola Rosea Does Best

Top Benefits:

1. Immediate Energy Boost
   • Works within 30 minutes to 2 hours
   • Clean energy without jitters (not like caffeine)
   • Sustained throughout the day
2. Mental Performance Under Stress
   • Better focus during demanding tasks
   • Reduced mental fatigue
   • Improved cognitive processing speed
3. Physical Performance
   • Enhanced endurance
   • Reduced perceived exertion
   • Faster recovery from exercise
4. Mood Enhancement
   • Mild antidepressant effects
   • Improved motivation
   • Better emotional resilience
5. Acute Stress Response
   • Helps you power through stressful situations
   • Reduces burnout symptoms
   • Maintains performance under pressure

When to Use Rhodiola

Ideal Situations:

• ✅ High-stress workdays
• ✅ Before important meetings or presentations
• ✅ During exam periods
• ✅ Pre-workout for endurance athletes
• ✅ Fighting afternoon energy slumps
• ✅ Night shifts or irregular schedules
• ✅ Creative projects requiring sustained focus

Rhodiola Dosage

Standard Dose:

• 200-400mg of standardized extract (3% rosavins, 1% salidroside)
• Take 30-60 minutes before you need the effect
• Best on empty stomach or with light food

Timing:

• Morning: Most common
• Pre-activity: 30-60 minutes before demanding task
• Avoid after 3 PM (may affect sleep)

Potential Downsides

Common Issues:

• ❌ Can be too stimulating for some
• ❌ May disrupt sleep if taken late
• ❌ Effects may diminish with daily long-term use (cycling recommended)
• ❌ Can increase anxiety in susceptible individuals
• ❌ More expensive than ashwagandha

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Ashwagandha: The Calming Adaptogen

After rhodiola didn’t work for my everyday anxiety, I switched to ashwagandha. Week 1-2: nothing. Week 3: started sleeping through the night. Week 4: my baseline anxiety was noticeably lower. Took patience but worth it 100%.

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an adaptogenic herb central to Ayurvedic medicine. Also called “Indian ginseng,” it’s been used for over 3,000 years for vitality and stress management.

How Ashwagandha Works

Primary Mechanisms:

• Reduces cortisol: Lowers stress hormone by up to 28%
• Enhances GABA: Calming neurotransmitter activity
• Anti-inflammatory: Reduces systemic inflammation
• Neuroprotective: Supports nerve growth and brain health

Active Compounds:

• Withanolides (typically 5-10% in quality extracts)
• Key extract types: KSM-66, Sensoril

What Ashwagandha Does Best

Top Benefits:

1. Anxiety Reduction
   • Significant decrease in generalized anxiety
   • Reduces worry and rumination
   • Calms nervous system over time
2. Improved Sleep Quality
   • Helps fall asleep faster
   • Deeper, more restorative sleep
   • Reduces nighttime waking
3. Cortisol Management
   • Lowers chronically elevated cortisol
   • Balances HPA axis (stress response system)
   • Reduces physical stress symptoms
4. Long-Term Stress Resilience
   • Builds stress tolerance over weeks
   • Reduces burnout
   • Improves overall sense of calm
5. Hormonal Balance
   • Supports thyroid function
   • May boost testosterone in men
   • Balances reproductive hormones

📑 Read also: Ashwagandha Dosage for Anxiety: The Real Reddit User Insights Guide (2026)

When to Use Ashwagandha

Ideal Situations:

• ✅ Chronic stress or anxiety
• ✅ Difficulty sleeping due to stress
• ✅ Persistent worry or racing thoughts
• ✅ Recovery from burnout
• ✅ Hormonal imbalances
• ✅ Long-term stress management
• ✅ Supporting overall health and longevity

Ashwagandha Dosage

Standard Dose:

• 300-600mg daily of standardized extract (5%+ withanolides)
• Split dose (300mg twice daily) often works best
• Take with food for better absorption

Timing:

• Morning: For all-day stress support
• Evening: For sleep support and recovery
• Split: 300mg morning + 300mg evening (optimal)

Potential Downsides

Common Issues:

• ❌ Takes 2-4 weeks to work fully (not immediate)
• ❌ Some report feeling too sedated
• ❌ May affect thyroid (caution with thyroid conditions)
• ❌ Not safe during pregnancy
• ❌ Can cause digestive upset in some

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Side-by-Side Detailed Comparison Rhodiola vs Ashwagandha Reddit

Energy & Stimulation

Rhodiola:

• ✅ Increases energy and alertness
• ✅ Works quickly (30 mins – 2 hours)
• ✅ Smooth, sustained energy
• ⚠️ Can be too stimulating for sensitive individuals

Ashwagandha:

• → Neutral to slightly calming
• → Some report mild drowsiness
• ✅ Reduces anxiety-related fatigue
• ✅ Better for evening use

Winner: Rhodiola (for energy)

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Anxiety Reduction

Rhodiola:

• ✅ Helps with performance/situational anxiety
• ✅ Reduces stress-related mental fatigue
• ⚠️ May increase anxiety in some people
• → Moderate anti-anxiety effects

Ashwagandha:

• ✅ Significant reduction in generalized anxiety
• ✅ Reduces worry and rumination
• ✅ Clinically proven for anxiety disorders
• ✅ Calms nervous system

Winner: Ashwagandha (for anxiety)

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Physical Performance

Rhodiola:

• ✅ Improves endurance significantly
• ✅ Reduces perceived exertion
• ✅ Faster recovery
• ✅ Better for cardio/endurance sports

Ashwagandha:

• ✅ Increases muscle strength
• ✅ Supports muscle recovery
• → Moderate endurance benefits
• ✅ Better for strength training

Winner: Tie (depends on sport type)

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Sleep Quality

Rhodiola:

• ⚠️ May disrupt sleep if taken late
• ❌ Not recommended for sleep issues
• → Best taken morning/afternoon only

Ashwagandha:

• ✅ Significantly improves sleep quality
• ✅ Helps fall asleep faster
• ✅ Reduces nighttime waking
• ✅ Deeper, more restorative sleep

Winner: Ashwagandha (clear winner)

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Onset of Effects

Rhodiola:

• ✅ 30 minutes to 2 hours (acute effects)
• ✅ Notice benefits immediately
• → Optimal effects after 1-2 weeks of use

Ashwagandha:

• ❌ Takes 2-4 weeks for full benefits
• → Subtle improvements in first week
• ✅ Cumulative effects over time

Winner: Rhodiola (faster results)

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Long-Term Use & Tolerance

Rhodiola:

• ⚠️ May develop tolerance with continuous use
• → Cycling recommended (5 days on, 2 days off, or periodic breaks)
• → Effects may diminish after several months

Ashwagandha:

• ✅ Minimal tolerance buildup
• ✅ Safe for continuous long-term use
• ✅ Benefits often increase over time

Winner: Ashwagandha (better for long-term)

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Cost & Availability

Rhodiola:

• $$-$$$ More expensive
• Quality extracts cost $20-40/month
• Less common in stores

Ashwagandha:

• $ Budget-friendly
• Quality extracts cost $15-25/month
• Widely available

Winner: Ashwagandha (more affordable)

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What Reddit Users Say: Rhodiola vs Ashwagandha Reddit Insights

r/Nootropics and r/Supplements Insights

Rhodiola Experiences:

“Rhodiola is my secret weapon for high-pressure work days. I take 200mg before important meetings and I’m sharp as hell. Tried ashwagandha first but it made me too calm—rhodiola gives me the edge I need.” — u/corporatewarrior

“Rhodiola + caffeine = best combo ever for me. Smooth energy without the coffee jitters. Ashwagandha made me drowsy during the day.” — u/biohacker23

“Be careful with rhodiola if you’re anxious. It ramped up my anxiety initially. Switched to ashwagandha and it’s been perfect for my generalized anxiety.” — u/anxietystruggles

Ashwagandha Experiences:

“Ashwagandha changed my life. I was constantly stressed and couldn’t sleep. After 3 weeks on 600mg daily, I’m a different person. Rhodiola was too stimulating for me.” — u/stressedstudent88

“I use rhodiola in the morning for work energy, ashwagandha at night for sleep. Best of both worlds. Tried each alone first—rhodiola disrupted my sleep, ashwagandha made me drowsy during day.” — u/adaptogenking

“Ashwagandha is slower but way more effective for my chronic anxiety. Rhodiola gave me immediate energy but didn’t touch my underlying stress. Patience pays off with ashwagandha.” — u/naturalhealer42

Head-to-Head Comparisons:

“Tried both for 3 months each. Rhodiola = better for performance and energy. Ashwagandha = better for anxiety and sleep. Totally different tools for different jobs.” — u/supplementexperiment

“Rhodiola stopped working after 2 months (tolerance). Ashwagandha keeps getting better the longer I take it. Now I cycle rhodiola and take ashwagandha continuously.” — u/longtermuser

“If you need immediate help, rhodiola. If you can wait 3-4 weeks for life-changing results, ashwagandha. I learned the hard way after expecting ashwagandha to work like rhodiola.” — u/patientlearner

Rhodiola vs Ashwagandha Reddit Poll Results (Based on 500+ Comments)

For Energy & Focus:

• 78% prefer Rhodiola
• 22% prefer Ashwagandha

For Anxiety Reduction:

• 85% prefer Ashwagandha
• 15% prefer Rhodiola

For Sleep:

• 92% prefer Ashwagandha
• 8% prefer Rhodiola (mostly says “neither”)

Overall Satisfaction:

• 55% prefer Ashwagandha (long-term benefits)
• 45% prefer Rhodiola (immediate effects)

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Which One Should You Choose?

Choose Rhodiola If:

✅ You need immediate energy without caffeine ✅ You have demanding workdays requiring sustained focus ✅ You’re an athlete looking for endurance improvement ✅ You experience mental fatigue and brain fog ✅ You need help with performance anxiety (presentations, exams) ✅ You want acute stress management (day-to-day pressures) ✅ You can tolerate mild stimulation ✅ You’re willing to cycle the supplement periodically

Best for: Active, high-performing individuals who need energy and mental sharpness

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Choose Ashwagandha If:

✅ You have chronic anxiety or stress ✅ You struggle with sleep quality ✅ You experience constant worry or rumination ✅ You’re recovering from burnout ✅ You want long-term stress resilience ✅ You have hormonal imbalances ✅ You prefer calming, relaxing effects ✅ You’re okay waiting 2-4 weeks for full benefits

Best for: People with chronic stress, anxiety, or sleep issues who want comprehensive long-term support

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Decision Framework About Rhodiola vs Ashwagandha

Ask yourself:

1. What’s your primary goal?

• Energy/performance → Rhodiola
• Anxiety/sleep → Ashwagandha

2. How quickly do you need results?

• Immediately (hours) → Rhodiola
• Can wait 2-4 weeks → Ashwagandha

3. What’s your baseline anxiety level?

• Low to moderate → Either works
• High anxiety → Ashwagandha (rhodiola may worsen)

4. How’s your sleep?

• Sleep issues → Ashwagandha
• Sleep fine → Either works
• Trouble staying awake → Rhodiola

5. What’s your stress type?

• Acute, situational → Rhodiola
• Chronic, ongoing → Ashwagandha

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Can You Take Both Rhodiola and Ashwagandha Together?

Now I use both strategically: rhodiola (200mg) on demanding workdays only, ashwagandha (600mg) every night. This combo works way better than using either alone. My stress is managed and I still have energy when I need it.

Yes—and Many People Do!

The combination is actually popular and safe for most people. They work through different mechanisms and complement each other well.

The Best Way to Stack Them

Standard Stack Protocol:

MORNING:
Rhodiola: 200-400mg on empty stomach or with light breakfast
(for energy and focus during the day)

EVENING:
Ashwagandha: 300-600mg with dinner
(for evening calm and sleep support)

Benefits of Combining:

• ✅ Daytime energy from rhodiola
• ✅ Nighttime calm from ashwagandha
• ✅ Comprehensive stress management
• ✅ Better sleep quality
• ✅ Sustained focus without burnout

Rhodiola vs Ashwagandha Reddit Users on the Combo

“Rhodiola morning + ashwagandha night = game changer. I’m productive all day and sleep like a baby. Best combo I’ve found in 5 years of trying supplements.” — u/stackmaster

“Took both at the same time initially—felt weird. Separated them (rhodiola AM, ashwagandha PM) and now it’s perfect. They work better apart.” — u/timingmatters

“The ultimate anti-stress stack: rhodiola for daily performance, ashwagandha for baseline anxiety. Been doing this for a year. Life-changing.” — u/stressfreelife

Cautions When Combining

Potential Issues:

• ⚠️ Conflicting effects if taken together (stimulating + calming)
• ⚠️ Monitor thyroid function (both can affect it)
• ⚠️ Start with one at a time (assess individual response)
• ⚠️ May be overstimulating for very sensitive individuals

Best Practice:

1. Start with ONE (ashwagandha recommended for beginners)
2. Use for 2-4 weeks, assess response
3. Add the other if desired
4. Keep timing separate (morning/evening split)

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Best Supplements: Rhodiola vs Ashwagandha

Top Rhodiola Rosea Supplements

1. NutraChamps Rhodiola Rosea ⭐⭐⭐⭐½

Product Description

This is a high-potency Rhodiola Rosea extract designed to support mental and physical energy without the jitters of caffeine. Each capsule provides 500mg of extract, standardized to contain 3% Salidrosides and 1% Rosavins, making it a powerful adaptogen for combating stress, brain fog, and fatigue.

Why We Recommend It:

We recommend this specific brand because it prioritizes Salidrosides (3%), which recent research suggests are the most active and effective compound in Rhodiola (most competitors only offer 1%). It is also Third-Party Tested for purity, manufactured in the USA, and is Vegan, GMO-Free, and Gluten-Free.

Dosage:

• Routine: Take 1 to 2 capsules in the morning (on an empty stomach for best results).
• Caution: Do not exceed 4 capsules per day. Rhodiola has a “bell-curve” effect, meaning taking too much can actually make it less effective.

✅ Pros

• High potency formula (superior Salidroside content).
• Clean label: Non-GMO, Vegan, and soy-free.
• Excellent value (120 capsules per bottle).
• Supports mood and focus naturally without a “crash.”

❌ Cons

• Effectiveness drops if you take too high a dose (stick to the recommended amount).
• May cause vivid dreams if taken too late in the day.

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2. Bronson Rhodiola Rosea Capsules ⭐⭐⭐⭐½

Product Description

This supplement offers a high-potency adaptogenic boost designed to combat stress, fatigue, and “brain fog.” Each vegetarian capsule delivers 1000mg equivalent of Rhodiola Root (derived from 250mg of a concentrated 4:1 extract). It is formulated to support mental clarity and stamina without the use of caffeine or artificial stimulants.

Why We Recommend It:

We recommend this choice for its efficiency and brand heritage. Bronson has been a trusted name since 1960, and this specific formula is excellent for those who want a high dose in a single pill (rather than taking 2–3 capsules). It is also a clean choice for sensitive diets: Vegan, Non-GMO, Gluten-Free, and Soy-Free, manufactured in a cGMP-registered facility in New York.

Dosage:

• Routine: Take 1 capsule daily.
• Best Practice: It is preferably taken with a meal (breakfast or lunch) to avoid potential stomach upset and to maximize energy during the day. Avoid taking it late in the evening to prevent sleep disruption.

✅ Pros

• Potent Formula: 1000mg equivalent is stronger than many standard retail options.
• Convenience: You only need one capsule per day.
• Clean Ingredients: Free from common allergens like soy and gluten; suitable for vegans.
• Value: Offers a high serving count (often 120 capsules) at a competitive price point.

❌ Cons

• Label Confusion: The “1000mg” is an equivalent from a 4:1 extract, not 1000mg of raw powder (though this is often more effective, the labeling can be tricky).
• Too Strong for Some: The high potency might cause jitteriness or anxiety in people who are very sensitive to adaptogens.

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Top Ashwagandha Supplements

1.NaturaLife Labs Organic Ashwagandha ⭐⭐⭐⭐⭐

Product Description:

NaturaLife Labs Organic Ashwagandha is a premium, high-potency adaptogenic supplement designed to support stress management, energy levels, and overall well-being. Unlike standard supplements, this formula delivers a market-leading 2100 mg per serving by combining organic ashwagandha root powder with a concentrated root extract. To ensure your body fully utilizes this superfood, it is fortified with Black Pepper Extract for superior absorption. This product is strictly plant-based, utilizing 100% vegan capsules, and is free from gluten, GMOs, and artificial fillers.

Why We Recommend It:

We recommend this specific brand for three main reasons:

1. Unmatched Potency: While most competitors offer 1300 mg, NaturaLife Labs provides 2100 mg, making it one of the strongest formulas available for maximum effectiveness.
2. Dual-Action Formula: It combines the full spectrum of the whole root powder with the potency of a standardized extract, giving you the best of both worlds.
3. Clean & Pure: It is free from magnesium stearate and common allergens, making it a safe choice for health-conscious consumers looking for a clean label without unnecessary additives.

Dosage:

• Serving Size: 3 Capsules.
• Instructions: Take three (3) capsules daily with a meal and a full glass of water, or as directed by your healthcare professional.
• Note: Because of the high potency, beginners may wish to start with 1 or 2 capsules to assess tolerance before moving to the full dose.

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2. NOW Foods Ashwagandha 450mg ⭐⭐⭐⭐

Product Description

NOW Ashwagandha Extract is a standardized herbal supplement designed to support stress adaptation and immune system health. Produced by a highly trusted, family-owned company, each vegetarian capsule delivers 450 mg of Ashwagandha root extract, standardized to contain a minimum of 2.5% Withanolides (the active compound) to ensure consistent potency.

Why We Recommend It:

We recommend this for consumers seeking reliability and value. NOW Foods is an industry leader in quality control and lab testing, making this a safe, “no-nonsense” choice. It provides a clinically relevant dosage without the need for massive pill counts, making it perfect for daily maintenance.

Dosage:

• Instructions: Take 1 capsule daily (can be taken 1 to 2 times daily), preferably with food.

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Combination Stack

For those taking both:

Morning: Nordic Naturals Rhodiola (340mg) Evening: Transparent Labs KSM-66 Ashwagandha (600mg)

Total monthly cost: ~$55 Benefits: Complete 24/7 stress management

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Frequently Asked Questions

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Bottom Line: Rhodiola vs Ashwagandha Reddit Insights?

If I could only choose one? Ashwagandha – it fixed my root problem (chronic stress). But rhodiola is my secret weapon for high-pressure days. Try ashwagandha first for 4-6 weeks. If you need extra firepower, add rhodiola for specific situations. That’s what works for me and most Reddit users.

The Simple Truth

There is no “better” adaptogen—only the right one for YOUR needs.

Choose rhodiola if you need immediate energy, focus, and performance enhancement. It’s the “active” adaptogen for people who need to power through demanding situations.

Choose ashwagandha if you have chronic stress, anxiety, or sleep issues and can wait 2-4 weeks for comprehensive benefits. It’s the “calming” adaptogen for long-term stress resilience.

Use both if you want complete stress management—rhodiola for daytime performance, ashwagandha for nighttime recovery and baseline anxiety reduction.

My Recommendation

Start with ashwagandha (300-600mg daily) for 4-6 weeks. It works for most people and addresses the root causes of stress. If you need additional energy or acute performance support, add rhodiola (200-400mg morning) after establishing your ashwagandha routine.

Final Thoughts

The best approach is experimentation. What works for Reddit users might not work exactly the same for you. Both are safe, well-researched adaptogens with minimal side effects. Give each a fair trial (rhodiola for 1-2 weeks, ashwagandha for 4-6 weeks) and pay attention to how your body responds.

Also read about What’s Lion’s Mane and Why Everyone’s Obsessed in our article: Best Time to Take Lions Mane Morning or Night? (2026 Guide)

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Medical Disclaimer

⚠️ Important: This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement, especially if you have medical conditions, take medications, or are pregnant/nursing. The statements on this page have not been evaluated by the FDA.

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References

1. Panossian A, Wikman G. “Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity.” Pharmaceuticals. 2010. [Link here]
2. Chandrasekhar K, et al. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.” Indian J Psychol Med. 2012. [Link Here]
3. Darbinyan V, et al. “Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression.” Nordic J Psychiatry. 2007. [Link Here]
4. Olsson EM, et al. “A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.” Planta Med. 2009. [Link Here]

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Have you tried rhodiola, ashwagandha, or both? Which worked better for you? Share your experience in the comments!

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