Ashwagandha vs Rhodiola: What NIH Says | Dose Track
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Ashwagandha vs rhodiola: how do the two herbs compare?

Promoted uses · Evidence · Safety · Interactions

Short answer: Ashwagandha has more research behind it: NIH says some preparations may help insomnia and stress, while for rhodiola there is not enough reliable evidence for any health use.12 Both seem safe only short term, about 3 months for ashwagandha and 12 weeks for rhodiola. We found no trial comparing them directly.

How do ashwagandha and rhodiola compare side by side?

From NIH National Center for Complementary and Integrative Health (NCCIH) pages and FDA.
AshwagandhaRhodiola
PlantWithania somnifera, an evergreen shrub used in Ayurvedic medicine1Rhodiola rosea, grown in cold, high places2
Promoted forStress, anxiety, sleep, male fertility, athletic performance1Athletic performance, mood, thinking, energy, stress2
What NIH says worksSome preparations may help insomnia and stress; anxiety evidence unclear1Not enough reliable evidence for any health use2
Safe for how longMay be safe up to 3 months; long-term safety unknown1Possibly safe up to 12 weeks2
Side effectsDrowsiness, stomach upset, diarrhea, vomiting; rare liver injury1Dizziness, headache, insomnia, dry mouth or extra saliva2
Interactions namedDiabetes, blood pressure, immune-suppressing, sedative, seizure and thyroid medicines1Losartan (blood pressure)2
PregnancyAvoid; do not use while breastfeeding1Little is known2
FDA approvalSupplements are not approved before sale3Same3

Reviewed . Half-life figures are shown only where the value Dose Track uses agrees with the cited source.

What does the evidence show for each?

Ashwagandha: NIH says many trials exist but most were small and used different preparations. Some preparations may help insomnia and stress, and limited evidence suggests 2 to 4 months of use may raise testosterone and sperm quality.1

Rhodiola: NIH says there is not enough reliable evidence to know whether it helps any health problem, and most studies in people are of low to moderate quality.2

We did not find a trial that gave people ashwagandha and rhodiola side by side, so neither can be called the stronger option for stress from the evidence.

Who should be careful?

  • Ashwagandha: NIH says to avoid it in pregnancy and breastfeeding, before surgery, and with autoimmune or thyroid disorders. Because it may raise testosterone, people with hormone-sensitive prostate cancer should avoid it.1
  • Rhodiola: interactions with losartan have been reported.2

Ask your prescriber before adding either to prescription medicines. These are study protocols, not personalized advice; confirm any dosing with your prescriber.

More detail: Ashwagandha vs tongkat ali: how do the two herbs compare?, and the Ashwagandha and Rhodiola rosea guides.

This page summarizes labels and published studies. It is not personalized medical advice; confirm any dose or change with your prescriber.
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Frequently asked questions

Which is better for stress, ashwagandha or rhodiola?+
No trial has compared them. NIH says some ashwagandha preparations may help stress and insomnia, and that there is not enough reliable evidence for rhodiola.12
Can ashwagandha and rhodiola be taken together?+
They have not been studied together in the sources checked here. Ask your prescriber, especially if you take blood pressure, thyroid or diabetes medicines.12
How long can you take them?+
NIH says ashwagandha may be safe up to 3 months and rhodiola is possibly safe up to 12 weeks; longer-term safety is not known.12
Can ashwagandha hurt the liver?+
Rarely. NIH notes a number of cases linking liver injury to ashwagandha supplements.1
Can I track these in Dose Track?+
Yes. Both are in the library; log each dose and add mood or sleep notes.

Sources

  1. NIH National Center for Complementary and Integrative Health. Ashwagandha (updated March 2023).
  2. NIH National Center for Complementary and Integrative Health. Rhodiola (updated April 2025).
  3. FDA. Questions and answers on dietary supplements.

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