Ashwagandha vs. Rhodiola
Ashwagandha (Withania somnifera) and rhodiola (Rhodiola rosea) side by side: what health agencies say, how uneven the research is, and how their cautions differ. No winner.
Content last updated . This page has not been medically reviewed.
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The question
People often ask whether ashwagandha or rhodiola is "better" for stress. The short answer from the sources we read is that no one has shown either is better than the other, and the two plants are very different in how much research exists and in which cautions come with them. "Adaptogen" is a label used for both; see what the word means and how it is contested.What each plant is
Ashwagandha is Withania somnifera, an evergreen shrub found in parts of India, Africa and the Middle East. [2] Supplements typically contain root, leaf, or root and leaf extracts. [2] Ashwagandha has long been used in traditional Ayurvedic medicine. [2] GBIF lists the name as accepted, in the nightshade family (Solanaceae). [3]Rhodiola is Rhodiola rosea, which grows in cold regions and at high altitudes in Europe, Asia and North America. [1] GBIF lists it as accepted, in the stonecrop family (Crassulaceae). [3] Traditionally, rhodiola was used in Russia, Scandinavia and other parts of Europe for work performance, endurance, fatigue, depression and altitude sickness. [1] That is traditional use, not proof that it works.
What the evidence looks like
| Question | Ashwagandha | Rhodiola |
|---|---|---|
| Overall summary from a US health agency | Some preparations may be effective for insomnia and stress; evidence on anxiety is unclear (NCCIH, 2023). [2] | Not enough reliable evidence to say whether it is useful for any health-related purpose; most research in people is low to moderate quality (NCCIH, 2025). [1] |
| Quality of the trials | Many studies are small and use a variety of preparations. [2] | A systematic review of rhodiola trials said better reporting and methods are needed. [4] |
| Strength of evidence (our label) | Promising but limited, for stress and sleep | Insufficient evidence |
Head-to-head evidence
We found no trial that gave people ashwagandha and rhodiola and compared the two directly. Proper evidence not found in the sources we read (we searched PubMed for trials naming both plants).Two nearby pieces of research exist, and neither settles the question. A 2026 systematic review of randomized trials looked at both plants but counted 19 ashwagandha studies and only 5 rhodiola studies, so the amount of research is very uneven. [5] A 2026 trial in 186 adults with high stress tested a formula of rhodiola, holy basil and schisandra and, separately, a full-spectrum ashwagandha, each against placebo. [6] Both groups reported lower perceived stress than placebo at day 60. [6] Because the rhodiola was mixed with two other herbs and the two products were not compared with each other, this cannot say which plant works better. The abstract we read did not state who funded the trial.
No universal winner
Which one suits a person, if either, depends on their health conditions and medicines, not on a ranking. Ask a pharmacist or clinician before using either, and tell the surgical team about any herbal product before an operation. Product amounts differ widely, so a prescriber or pharmacist should guide what is right for you. Never stop or change a prescribed medicine on your own; ask the prescriber. For other options, see the Ayurveda comparison and how to check a product.Frequently asked questions
Is ashwagandha or rhodiola better for stress?
The sources we read do not say. NCCIH describes some ashwagandha preparations as possibly effective for stress and insomnia, and says there is not enough reliable evidence to judge rhodiola. [2][1] No direct comparison trial was found.
Can I take them together?
Proper evidence not found in the sources we read for combining the two on their own. The 2026 trial above tested them as separate products, not together. [6] Ask a pharmacist, especially if you take medicines.
Which is safer?
Neither is shown to be safe for everyone. Their cautions differ: ashwagandha has liver injury reports and thyroid, pregnancy and surgery cautions, while rhodiola has a reported losartan interaction and an antidepressant case report. [2][1][4]
Do they help with depression or anxiety?
Small rhodiola studies have been reported for anxiety and mild to moderate depression, but the summary says reporting quality needs to improve. [4] For ashwagandha, NCCIH says evidence on anxiety is unclear. [2] Talk to a clinician about treatment; 988 is available in the US.
Are these the same as "Indian ginseng" or "Siberian ginseng"?
No. "Indian ginseng" is a common name NCCIH lists for ashwagandha (Withania somnifera), which is a different plant from Asian ginseng (Panax ginseng). [2][7] See ashwagandha vs ginseng.
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 differences
| Point | Ashwagandha | Rhodiola |
|---|---|---|
| Common side effects | Drowsiness, stomach upset, diarrhea, vomiting [2] | Dizziness, headache, insomnia, dry mouth or too much saliva [1] |
| Liver | Rare cases link liver injury to ashwagandha supplements [2] | Not described in the pages we read |
| Medicines | Possible interactions with diabetes and blood pressure medicines, immunosuppressants, sedatives, anti-seizure medicines and thyroid hormone medicines [2] | A reported interaction with losartan, a blood pressure medicine [1]; a case of fast, irregular heartbeat with an antidepressant [4] |
| Pregnancy and breastfeeding | Avoid in pregnancy and do not use while breastfeeding [2] | Little is known about safety [1] |
| Surgery, thyroid, autoimmune | Not recommended before surgery or with autoimmune or thyroid disorders [2] | Not described in the pages we read |
Rhodiola has also shown activity against enzymes that break down serotonin and other brain chemicals in lab work, so MSK notes it may add to side effects of antidepressants, blood pressure medicines and stimulants, but says whether this matters in people is not yet known (preclinical). [4] See liver injury reports for ashwagandha and medicine interactions across adaptogens.
References
- National Center for Complementary and Integrative Health (NIH). Rhodiola: Usefulness and Safety. Page last updated April 2025. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Ashwagandha: Usefulness and Safety. Page last updated March 2023. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy species match, queried for each plant name used on these pages. Read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Rhodiola: Purported Benefits, Side Effects & More. Read 2026-10-23.
- Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea: a systematic review with molecular interpretation of psychometric outcomes. Ann Agric Environ Med. 2026 (PubMed abstract). Read 2026-10-23.
- Effects of multi-herb and ashwagandha root formulas on stress modulation: a randomized, double-blind, placebo-controlled clinical study. Trials. 2026 (PubMed abstract). Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Asian Ginseng: Usefulness and Safety. Page last updated February 2025. Read 2026-10-23.