Hyaluronic Acid Supplement: Benefits, Dosage and Does It Work?
Do hyaluronic acid supplements work? Clinical trial results for skin hydration, the best dosage, side effects, and oral vs topical HA.
Quick answer: Both are adaptogens that help the body cope with stress, but they feel different. Ashwagandha is calming: it has the stronger evidence for lowering stress, anxiety and cortisol, and it can improve sleep. Rhodiola is energizing: it’s best studied for stress-related fatigue, burnout and mental performance. If you feel “tired but wired,” ashwagandha is usually the better fit. If you feel “burnt out and flat,” rhodiola may suit you better. Many people take both.
Rhodiola and ashwagandha are the two most popular adaptogens, and they’re often mentioned in the same breath. But they’re not the same herb, and they don’t do quite the same thing. Choosing the right one (or combining them) depends on how stress shows up for you.
This guide compares what each herb is, what the research shows, how they differ for stress, anxiety, energy and sleep, whether you can take them together, and who should be careful. It’s part of our guide to supplements for low mood and energy. New to adaptogens? Start with what adaptogens and nootropics are.
No. They’re completely different plants from different parts of the world:
What they share is the label “adaptogen”: a substance thought to help the body adapt to physical and mental stress and return to balance. But the way each one feels in practice is quite different.
| Ashwagandha | Rhodiola | |
|---|---|---|
| Overall feel | Calming, grounding | Energizing, focusing |
| Best evidence for | Stress, anxiety, cortisol, sleep | Stress-related fatigue, burnout, concentration |
| Strength of evidence | Several meta-analyses of randomized trials | Smaller trials, including placebo-controlled studies |
| Best for | “Tired but wired,” anxious, poor sleep | “Burnt out and flat,” mentally fatigued |
| Best time to take | Any time; evening if sleep is the goal | Morning or early afternoon |
| How fast it works | Usually a few weeks | Sometimes within days |
| Doses used in studies | About 300–600 mg extract daily | About 200–600 mg extract daily |
Ashwagandha is the better-studied of the two. A 2022 meta-analysis of 12 randomized trials and about 1,000 people found that it significantly reduced both anxiety and stress compared with placebo, with stress benefits at 300 to 600 mg a day (Akhgarjand et al., 2022). A 2024 meta-analysis also found lower cortisol, the body’s main stress hormone (Arumugam et al., 2024).
It may help sleep too. A 2021 meta-analysis of five trials found a small but significant improvement in overall sleep, with bigger effects in people with insomnia, at doses of 600 mg or more, and after at least eight weeks (Cheah et al., 2021).
The caveat: researchers rated the certainty of the evidence as low, mostly because the trials varied in design and extract. The direction of the evidence is consistent, but more high-quality research is still needed. For a deeper dive, see ashwagandha for stress and sleep quality.
Rhodiola’s research focuses on fatigue and mental performance under stress. In a randomized, double-blind, placebo-controlled trial of 60 people with stress-related fatigue (burnout), four weeks of a standardized rhodiola extract (576 mg a day) reduced fatigue, improved attention, and lowered the cortisol response on waking compared with placebo (Olsson et al., 2009).
Larger open-label studies of people with life-stress symptoms and burnout reported improvements in stress, fatigue and mood over 4 to 12 weeks, sometimes within the first few days (Edwards et al., 2012; Kasper & Dienel, 2017). Because those studies had no placebo group, they’re encouraging rather than conclusive. Rhodiola extract is also recognized by the European Medicines Agency’s herbal committee as a traditional remedy for temporary relief of stress symptoms such as fatigue (Anghelescu et al., 2018).
Ashwagandha. It has direct evidence from multiple meta-analyses for reducing anxiety. Rhodiola’s evidence for anxiety is much more limited, and its energizing effect can feel too stimulating for some anxious people.
Both show effects, in different ways. Ashwagandha has lowered overall cortisol levels in meta-analyses. Rhodiola reduced the cortisol spike on waking in people with burnout. Ashwagandha has more evidence overall. Read more in ashwagandha and cortisol.
Rhodiola. Fighting mental and physical fatigue is what it’s best known for, and what its research focuses on. If stress leaves you drained, foggy and struggling to concentrate, rhodiola is the more targeted choice.
Ashwagandha. It has meta-analysis evidence for better sleep. Rhodiola can be mildly stimulating, so it’s best taken earlier in the day and isn’t a sleep aid.
Yes, many people do, and there’s no known harmful interaction between them. Their effects are complementary: rhodiola supports daytime energy and focus, while ashwagandha supports calm and better sleep. A simple way to combine them:
To be transparent: no clinical trials have tested this exact combination, so the case for pairing them is based on how each works individually. If you’re new to both, consider starting one at a time for a week or two so you can tell how each affects you.
Both herbs are generally well tolerated in studies, with mostly mild side effects such as digestive upset, headache or drowsiness (ashwagandha) and restlessness or trouble sleeping (rhodiola). But talk to your doctor first if any of these apply:
The Holitro Mood Support Pack combines Ashwagandha (500 mg) and Rhodiola (250 mg) with Methyl B-Complex, Magnesium Glycinate and Zinc, to support your body’s stress response and natural energy. Everything comes in one daily tear-away pouch, with 30 pouches a month and free shipping.
Prefer ashwagandha without rhodiola? The Stress Pack pairs ashwagandha with magnesium, glycine, omega-3, cordyceps and B vitamins. Or build your own with the Custom Pack Builder.
Neither is better overall. Ashwagandha has stronger evidence for stress, anxiety and sleep, while rhodiola is better studied for fatigue and mental performance under stress. Choose based on whether you need calming or energizing support, or take both.
Take rhodiola in the morning or early afternoon, since it can be energizing. Ashwagandha can be taken any time; take it in the evening if you’re using it to support sleep.
Some people notice rhodiola within days. Ashwagandha usually takes a few weeks, and sleep benefits in studies were strongest after eight weeks.
Ginseng is another adaptogen, generally considered more stimulating and often used for physical energy and endurance. Rhodiola sits between ginseng and ashwagandha: energizing, but usually gentler than ginseng.
Neither is a weight-loss supplement. Managing stress and sleeping better can make healthy eating easier, but there’s little direct evidence that either herb causes weight loss on its own.
Want to see how both adaptogens compare with magnesium, L-theanine, B vitamins and omega-3s? Read our full guide to the best supplements for stress and anxiety.
Rhodiola has a long history of use during dark northern winters. Read more in our guide to the best vitamins for seasonal depression and the winter blues.
Ashwagandha and rhodiola are both useful adaptogens, but for different kinds of stress. Reach for ashwagandha if stress makes you anxious, tense and unable to sleep. Reach for rhodiola if stress leaves you exhausted, foggy and running on empty. If you feel both, they can be taken together: rhodiola by day, ashwagandha when you need to wind down. Give either one a few weeks of consistent use, and check with your doctor if you take medication or have a health condition. For more ways to support mood and energy, read our guide to supplements for low mood and energy.
This article is for educational purposes only and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. Holitro products are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before starting a new supplement, especially if you are pregnant, nursing, taking medication, or have a medical condition.
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