In recent years, there has been growing interest in herbal medicine, with adaptogens like ashwagandha and rhodiola gaining attention for their potential health benefits. Both ashwagandha and rhodiola are categorized as adaptogenic herbs, active ingredients found in certain herbal plants and mushrooms that may impact how your body deals with stress, anxiety, and fatigue. These adaptogens work by targeting specific stressors in your body. This article examines the available evidence on ashwagandha and rhodiola, exploring their potential role in weight loss, stress management, and overall well-being.
Understanding Adaptogens
Adaptogens are active ingredients in certain plants and mushrooms that may impact how your body deals with stress, anxiety, and fatigue. Plants and mushrooms provide adaptogenic actions. When consumed, these plants target specific stressors in your body.
To be classified as an adaptogen, a plant must possess three key qualities:
- Non-toxicity: It is non-toxic when taken in normal doses.
- Stress Coping: It helps your body cope with stress.
- Homeostasis: It allows your body to return to balance (homeostasis).
Adaptogens work as a temporary bandage but aren’t the solution to long-term stress. Adaptogens come from plants, so you can take them in several different ways including: adding adaptogens to food or beverages; taking adaptogens as capsules; using tinctures: a liquid form of a plant extract.
The goal of taking adaptogens is to return your body back to a state of balance (homeostasis). The herbal action in adaptogens increases or decreases chemical reactions within your body. For example, if you’re stressed (elevated cortisol), an adaptogen will respond by reducing cortisol levels.
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Common adaptogens include:
- American ginseng (Panax quinquefolium)
- Ashwagandha (Withania somnifera)
- Asian ginseng (Panax ginseng)
- Eleuthero (Eleutherococcus senticosus)
- Rhodiola (Rhodiola rosea)
Ashwagandha: An Ayurvedic Herb for Stress Relief
Ashwagandha (Withania somnifera) is an herb used in Ayurvedic medicine that can help relieve stress. The root of the Ashwagandha plant has a long history of use as an adaptogen in the ayurvedic system of complementary medicine and is used to counteract the negative effects of stress. It has a positive effect on the endocrine, nervous, immune, and cardiovascular systems by regulating your metabolism and helping you relax by calming how your brain responds to stress. Ashwagandha offers protection for your cells as an antioxidant and reduces swelling (an anti-inflammatory reaction). Studies suggest that it may be good for managing anxiety, reducing stress hormone levels, and improving sleep.
Ashwagandha and Stress Reduction: Clinical Evidence
Several preclinical studies have indicated that Ashwagandha does indeed have adaptogenic and antistress activities. Jain et al observed that Ashwagandha extract reduced damage to hippocampal neurons in the CA2 and CA3 region by 80%. In another study, rodents pretreated with Ashwagandha extract showed significant attenuation of hypercortisolemia and other physiological indictors of stress. Additional studies have determined that extracts of Ashwagandha root have significant anxiolytic properties in humans, as measured both by patient-reported instruments and by quantitative analysis of serum biomarkers. For example, because of its GABAergic activity on ionotropic GABA-A and GABA-ρ receptors, it has shown efficacy in the treatment of insomnia.
One study evaluated the efficacy of a standardized extract versus placebo in a 60-day clinical trial. In this randomized, double-blind, placebo-controlled clinical study, the aim was to assess the efficacy of a root extract of Ashwagandha root in improving general well-being and reducing physiological markers of stress that have been associated with obesity in adults under chronic stress.
Study subjects were selected from several outpatient clinics in the city of Pune, India, who were intended for the treatment of stress and overweight. Subjects were invited to the study center at Chaitanya Hospital & Nursing Home, Pune, India for the study. All the subjects received interventions at the study center only. Inclusion criteria included the following: symptoms of chronic, routine work stress; age between 18 and 60 years; ability to provide written informed consent; a Perceived Stress Scale (PSS) score ≥20, and a body mass index between 25 and 39.9 kg/m2.
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The study was conducted in accordance with the Declaration of Helsinki (1989) and “Guidelines for Clinical Trials on Pharmaceutical Products in India”-GCP Guidelines issued by the Central Drugs Standard Control Organization, Ministry of Health, and Government of India. Institutional review board approval was obtained from the study center at Chaitanya Hospital & Nursing Home, Pune, India. The study comprised a screening visit followed by an 8-week treatment period. At the screening visit, medical history was obtained from each subject and symptoms of chronic stress were assessed. A general physical examination was conducted and vital parameters, baseline body weight, body mass index, and baseline serum cortisol levels were recorded.
Following screening, eligible subjects were randomized through a computer-based predetermined randomization (Rando version 1.0) in a 1:1 ratio to receive either Ashwagandha root extract or placebo. The randomization list had blocks of the same length and was nonstratified. The study was a double blind one, that is, doctors and subjects were unaware about the study groups. Both the drug and placebo capsules were prepared as hard gelatin capsules having identical size, shape, color, texture, and weight. Also, the investigational products were packaged in such a way that the extract and placebo medication packs were identical in appearance. The packs were coded to conceal their contents, and the label contained the subject serial number (ID of the study). After the subject was enrolled, he or she was provided with the medication pack having the corresponding serial number. During data collection, neither the researchers nor the physicians had access to the randomization codes and were blinded to the allocations. The unbinding was allowed only after completion of entire data collection process or in case of serious adverse events. The data analysts and the persons in charge of reporting the study results were unaware of the identity of the study groups.
The study group received 300 mg of a standardized (containing 5% withanolides) Ashwagandha root extract (KSM-66 Ashwagandha, Ixoreal Biomed, Los Angeles, CA) in capsule form, twice daily with water for 8 weeks. The control group received identical placebo capsules containing inert filler for the same period. Placebo capsules were kept with a cloth-covered envelope that contained Ashwagandha root extract for few days, so that the smell of Ashwagandha is permeated to the placebo capsules and the smell of those capsules became similar to Ashwagandha capsules. At the beginning of the study and at the end of 4 and 8 weeks, subjects were assessed using the outcome measures described below. In addition, body weight, body mass index, serum cortisol levels, and vital parameters were also recorded. Data on safety and adverse effects of the investigational drug were collected at the end of 8 weeks. Clinical safety was assessed based on the adverse events reported by the subjects during the follow-up or during clinical evaluation of subjects. Adverse events were recorded, along with their severity, duration and relationship to study drug.
The PSS instrument is used to measure psychological stress. This 14-item scale determines general stress experienced in the previous month, with higher scores representing higher stress and possible values ranging from 0 to 56. The FCQ-T is a 39-item, self-reported questionnaire that is used to measure stable dimensions of food cravings, with answers based on a 6-point Likert-type scale ranging from 1(never/not applicable) to 6 (always). The OHQ24,25 consists of 29 questions that are answered on a 6-point Likert-type scale (1 = strongly disagree, 6 = strongly agree). The OHQ is an effective tool to measure happiness, well-being, and optimism. The TFEQ used in this study was the Revised-TFEQ as explained and revised by Cappelleri et al28 and Karlsson et al26 from the original version of TFEQ by Stunkard and Messick.29 This questionnaire is used to determine eating behavior. It is a 4-point Likert-type response format with a 3-factor structure containing 18 items.
The treatment (Ashwagandha) and placebo groups were similar with respect to baseline PSS scores (P = .759). At both subsequent time points, however, the mean PSS score of the treatment group decreased significantly. This was a superior response compared with the placebo group (P = .05 at 4 weeks and P = .0015 at 8 weeks). A reduction in PSS scores was observed at the end of fourth and eighth weeks for both the treatment and placebo groups.
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Treatment with Ashwagandha root extract resulted in a marked reduction of mean scores on the PSS compared with baseline values at both 4 and 8 weeks. The treatment group exhibited significantly greater improvement than the placebo group. This result is in accordance with the findings of Chandrasekhar et al, who observed a 44% reduction of PSS score from baseline was observed at the end of a 60-day study with 64 subjects. The other measures of efficacy used in this study also showed significantly greater improvement in the treatment group than the placebo group.
Ashwagandha and Food Cravings
The scores of FCQ components are also shown in Table 2. The FCQ component “Planning” scores for the treatment group were compared with the placebo group at baseline and at the end of the fourth and eighth weeks. No significant differences between the 2 groups were observed at baseline (P = .366) or fourth week (P = .113) score. However, at the end of the eighth week, the mean FCQ “Planning” score of the treatment group was significantly lower than that of the placebo group (P = .0406). A reduction of the mean FCQ “Planning” score from baseline to 4 and 8 weeks was observed for both the treatment and placebo groups. However, the reductions of FCQ “Planning” scores for the treatment group at the end of fourth week (P = .0269) and eighth week (P = .0087) were statistically significant compared with the placebo group.
The mean FCQ “Positive Reinforcement” score of the treatment group at the eighth week was found to be significantly lower than that of the placebo group (P = .0287). The mean FCQ “Negative Reinforcement” scores of the treatment group at the fourth and eighth weeks did not show any significant difference compared with the placebo group. However, the mean reduction from the baseline FCQ “Negative Reinforcement” score for the treatment group showed a significant difference from the placebo group at the fourth week (P = .008) and the eight week (P = .0083). The mean FCQ scores of the treatment group showed a significant reduction from baseline compared with the placebo group for the following components: “Lack of Control” (fourth week, P = .0443; eighth week, P = .0097), “Emotion” (fourth week, P = .0352; eighth week, P = .0068), and “Environment” (eighth week, P = .039), during the study.
Ashwagandha and Overall Well-being
With regard to the secondary outcomes of this study, mean OHQ scores were found to improve in both the placebo and treatmentgroups over the 8-week period of study. However, at the end of the eighth week, the mean OHQ score of the treatment group improved significantly compared with the placebo group (P = .0087).
Ashwagandha and Cortisol Levels
Both the treatment and placebo groups had similar serum cortisol levels at baseline (P = .6835). However, by the end of the study (eighth week), mean serum cortisol levels of the treatmentgroup were significantly lower compared with the placebo group (P = .0132). After 4 and 8 weeks of treatment, a reduction from baseline of 16.05% and 22.2%, respectively, was observed in the treatment group.
Ashwagandha and Body Weight Management
Mean changes in body weight are shown in Table 2. The body weight for both the treatment and placebo groups was found to be reduced during the 8-week period of the study. After 4 weeks of treatment, a mean reduction of 2.14% and 1.09%, from baseline was observed in the treatment and placebo groups, respectively, but the difference in reduction in the 2 groups was not statistically significant after 4 weeks (P = .0503). However, at the end of 8 weeks, the reduction of body weight for the treatmentand placebo groups was 3.03% and 1.46%, respectively. The mean body mass index for both groups was reduced during the study (Table 2).
Ashwagandha and Eating Behavior
During the study, the TFEQ-“Cognitive Restraint” scores of the treatment group did not show significant differences when compared with the placebo group.
Safety and Tolerability of Ashwagandha
At the end of 8 weeks of treatment, subjects were evaluated with the PGATT test, on a 5-point scale, which is done based on the ITT population. Data on adverse events were collected and analyzed for the ITT population, considering all 52 subjects. Only 2 subjects (4%) out of 52 reported effects such as giddiness, heaviness of head, blurring of vision, and/or hyperacidity. The severity of these adverse events was mild and temporary.
Chronic Stress and Ashwagandha
Chronic stress is a common problem in modern life. Individuals experiencing prolonged stress are prone to overeating and improper diet maintenance. Food cravings can be linked with higher consumption of palatable foods, thereby leading to increased body weight.
Additional Potential Benefits of Ashwagandha
Ashwagandha has been shown to relieve stress and anxiety, as reported in studies.
Rhodiola: An Herb for Energy, Focus, and Stress Relief
Rhodiola (Rhodiola rosea) alleviates symptoms of fatigue, anxiety, and depression. Rhodiola, another herbal remedy, is known for increasing energy levels, improving focus, and potentially helping with depression and anxiety. It also may have antioxidant properties that protect the body. Studies show that rhodiola helps improve performance during stressful situations like at work or during physical activity. Rhodiola is an herb traditionally used to promote stress-relief, healing, and wellbeing.
Rhodiola and Weight Loss: Examining the Evidence
There’s no definitive proof that Rhodiola rosea will make you lose weight. However, some preliminary research suggests it may be used as part of a weight loss plan.
- Reduction of visceral belly fat: A 2013 study in rodents found that Rhodiola in a mixture with citrus aurantium (bitter orange) helped reduce visceral white adipose tissue in rats experiencing diet-induced obesity. The herbal combination also increased levels of hypothalamic norepinephrine and frontal cortex dopamine, chemicals able to influence biological processes promoting weight loss.
- Improved weight-related muscle dysfunction: To address this weight-related muscle dysfunction, researchers in a 2021 rodent study looked at the benefits of Rhodiola supplementation. They found the herb helped prevent and improve muscle atrophy and muscle dysfunction among mice with obesity eating a high fat diet.
- Exercise support: A 2022 review of 10 studies on Rhodiola as an exercise supplement concluded that the current research quality for its effectiveness overall was low. However, there was evidence to suggest Rhodiola has the potential to: reduce muscle pain and injury and oxidative stress; improve skeletal muscle damage and recovery during training; improve explosive athletic power.
Rhodiola and Metabolism
Emerging evidence suggests Rhodiola may help boost your metabolism, the body’s process of converting what you eat and drink into energy. Similarly, a 2022 study noted that Rhodiola’s positive effects on metabolism may one day be used to help treat and prevent fat accumulation in fatty liver disease.
While there’s evidence that Rhodiola can help boost aspects of your metabolism, more research is needed to know if these changes are significant enough to impact overall body weight.
Additional Potential Benefits of Rhodiola
Some preliminary research suggests the health benefits of Rhodiola may include:
- Boosting athletic performance
- Managing stress
- Improving symptoms of anxiety and depression
- Managing metabolic diseases
- Inhibiting cancer cell growth
- Improving cognitive function
- Reducing fatigue
More large-scale, human studies are necessary to prove these potential health benefits.
Rhodiola Dosage and Safety
No standard daily value of Rhodiola has been established in humans. Significant ingredient differences between Rhodiola products can impact how much you take of a particular brand, and different dosages may be needed for different health goals. Effective doses used in research range from 170 milligrams (mg) per day to 1,500 mg per day, and commercial products vary in recommendations from 100 mg per day to 1,000 mg per day or more.
The NCCIH states Rhodiola has been used safely in studies for up to 12 weeks. Common side effects noted are: dry mouth; dizziness; excessive saliva production; headache. Some people may experience an allergy to Rhodiola. It may also have a stimulating effect or result in insomnia, feelings of anxiety, agitation, elevated blood pressure, or chest pain.
There’s also not a lot of information about using Rhodiola in pregnancy or during nursing.
Rhodiola Products
Rhodiola is available in capsules, tablets, tinctures, and tea. If you’re looking to take it as a regular supplement, pills and capsules may make it easier to keep an accurate, consistent dose.
Ashwagandha vs. Rhodiola: Key Differences and Potential Synergies
When comparing Ashwagandha vs Rhodiola, they have different potential strengths. Rhodiola is favored for fighting fatigue while improving focus and boosting energy. On the other hand, Ashwagandha is known for its calming properties and its ability to relieve stress and anxiety.
Many supplement products combine them into one capsule for their potential complementary effects. Ashwagandha may help ease stress and promote sleep, while rhodiola is thought to help boost mood and energy.
Important Considerations
While these supplements may help with stress, focus, and energy, more research is needed. Although there is some evidence to support their potential benefits, further research is needed to understand how they work and how to best use these herbs. Little is known about the long-term safety of these herbs (using them for more than 12 weeks).
Both Ashwagandha and Rhodiola come with their own set of complications and risks. It is advisable to consult with a healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or are pregnant or breastfeeding.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it does for prescription medications. Purchasing products verified by third-party organizations can provide assurance of ingredient purity. Look for labels with United States Pharmacopeia (USP) or National Sanitation Foundation (NSF) seals.
Lifestyle Choices for Stress Management
Instead of relying on supplements, there are lifestyle choices that offer a lower risk alternative to managing stress.
- Increasing exercise and movement: Regular physical activity like walking or playing sports can make us stronger, improve our mood, boost energy, and help us sleep better.
- Engaging in mindfulness and meditation: This involves doing activities that help us focus on the present moment, like deep breathing or guided meditation.
- Improving sleep: Improving the quality of our sleep is important too! By having a consistent sleep schedule and bedtime routine, we can sleep better and feel less stressed.
- Eating a balanced diet: When we eat nutritious foods like fruits, vegetables, protein, whole grains, and healthy fats, we give our body the energy it needs to function properly.
- Meaningful social connection: Building meaningful relationships can also be helpful for managing stress. Spending time with loved ones, participating in social events, and being part of a community can provide us with emotional support.
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