Adaptogens and Everyday Stress: Shift Work, Students and Caregivers
What trials and health agencies say about ashwagandha and rhodiola for the tiredness and stress of shift work, exams and caregiving, and why sleep, support and a clinician come first.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read who should be careful, by situation before you use anything on this page.
If stress feels unmanageable, or you are thinking about hurting yourself, call or text 988 (the US Suicide & Crisis Lifeline), or call 911 in an emergency. The National Institute of Mental Health (NIMH) says that if stress or anxiety symptoms will not go away, it may be time to talk to a professional. [1] A supplement is not a substitute for that.
The situations behind the claims
Night shifts, exam periods and caring for a family member all bring long-running stress, short sleep and tiredness. "Adaptogen" is a contested term, so this page asks what trials found in these groups, for which plant. For everyday approaches first, see how to relieve stress, sleep hygiene and shift work and circadian disruption.What research shows
| Group | What the source found | Evidence label |
|---|---|---|
| Adults with stress, general | A meta-analysis of 12 ashwagandha trials (1,002 people aged 25-48) found lower stress and anxiety scores than placebo, with low certainty of evidence. [2] NCCIH says some ashwagandha preparations may be effective for insomnia and stress, while the evidence on anxiety is unclear. [3] | Promising but limited |
| Shift work (nursing students) | In a 42-day trial of 48 nursing students doing shift work, 364 mg capsules of Rhodiola rosea (one at the start of the waking period and up to one more within four hours) were compared with placebo; fatigue scores were worse with rhodiola, and the authors urged caution in interpreting this. [4] | Mixed (single small trial; fatigue was worse) |
| Shift work, ashwagandha or other adaptogens | Proper evidence not found. We searched PubMed on 2026-10-23 for adaptogens, ashwagandha, rhodiola or ginseng with shift work and found no trial we could cite. | Insufficient evidence |
| Students during exams | A 20-day pilot of a standardized rhodiola extract (SHR-5) in students during an exam period reported improvements in physical fitness, mental fatigue and well-being versus placebo; the authors thought the amount was probably suboptimal. [5] | Promising but limited (pilot, published 2000) |
| Caregivers | Proper evidence not found for adaptogen trials in family caregivers; we searched PubMed on 2026-10-23 for ashwagandha or rhodiola with caregivers. | Insufficient evidence |
Notice how the two rhodiola trials point different ways. One extract, one population and one outcome do not transfer to another. Rhodiola also has a European herbal monograph as a traditional product for relief of stress symptoms such as fatigue, based on long-standing use and not strong trials; it says to consult a doctor if symptoms last more than 2 weeks, and does not recommend use under age 18. [6]
What the health agencies emphasize instead
- Shift work and sleep: NCCIH says a 2022 review of 10 studies (318 participants) suggested melatonin may help sleep problems related to shift work. [7] Melatonin is not an adaptogen; see melatonin for sleep.
- Caregivers: the National Institute on Aging says caregivers are less likely to get preventive care and have a higher risk of physical and mental health problems and sleep problems; it suggests telling your doctor you are a caregiver. [8]
- Students: NIMH describes stress as the physical or mental response to an external cause, such as having a lot of homework. [1] Study supports, sleep and talking to a counselor or clinician are the starting points. See also meditation for students and learning.
What a reader can do
Notice how long tiredness has lasted and what else is going on; talk with a clinician if it persists. Ask a pharmacist before combining anything with a prescription. See stress, safety and when to get help.Frequently asked questions
Do adaptogens help night-shift workers?
Proper evidence not found. In the one shift-work trial we found, rhodiola was followed by more fatigue than placebo in nursing students. [4]
Are adaptogens good for exam stress?
One small 2000 pilot of a rhodiola extract reported benefits, and ashwagandha trials in adults show lower stress scores with low certainty. [5] [2]
Can ashwagandha help caregivers cope?
Proper evidence not found for caregivers specifically. The NIA recommends telling your doctor you are a caregiver and finding support. [8]
What helps shift workers sleep, according to NCCIH?
It reports a review suggesting melatonin may help sleep problems related to shift work. [7]
When should I get help for stress?
NIMH says to talk to a professional if symptoms will not go away, and to call or text 988 if you are in immediate distress. [1]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety
- Ashwagandha: NCCIH lists drowsiness, stomach upset, diarrhea and vomiting, rare liver injury, and possible interactions with sedatives, anticonvulsants, diabetes and blood pressure medicines, immunosuppressants and thyroid hormone medicines. [3] Drowsiness matters if you drive or work nights.
- Rhodiola: NCCIH lists dizziness, headache, insomnia, and dry mouth or excess saliva, and a reported interaction with losartan. [9]
- Caffeine and stimulants: see adaptogens versus caffeine.
- Under 18, pregnant or breastfeeding: see adaptogens for children and teenagers and pregnancy and breastfeeding.
- Medicines and surgery: tell a pharmacist about every supplement (how interactions work).
References
- National Institute of Mental Health (NIH). I’m So Stressed Out! Fact Sheet. Read 2026-10-23.
- Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy research : PTR, 2022. PubMed 36017529. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Ashwagandha: Usefulness and Safety. Read 2026-10-23.
- Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial. PloS one, 2014. PubMed 25268730. Read 2026-10-23.
- A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine : international journal of phytotherapy and phytopharmacology, 2000. PubMed 10839209. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). European Union herbal monograph on Rhodiola rosea L., rhizoma et radix, Final, Revision 1. EMA/HMPC/24177/2023, 20 March 2024. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Sleep Disorders and Complementary Health Approaches: Usefulness and Safety. Read 2026-10-23.
- National Institute on Aging (NIH). Taking Care of Yourself: Tips for Caregivers. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Rhodiola: Usefulness and Safety. Read 2026-10-23.