Stress has always been my kryptonite—whether it’s a looming work deadline or just the chaos of a busy week, I feel it hard. A couple of years ago, I stumbled across adaptogens, specifically Ashwagandha and Rhodiola, and got curious about their stress-busting claims. Both are backed by science and centuries of traditional use, but which one actually worked better for me? I dove into recent studies from 2023 to 2025, leaned on sources like Healthline, WebMD, and PubMed, and experimented with both herbs myself. Here’s what I found out about Ashwagandha versus Rhodiola—and which one became my go-to for keeping stress in check.
A Quick Rundown on Both Herbs
First, a bit of background. Ashwagandha, or Withania somnifera, is an Ayurvedic herb used for over 3,000 years to calm stress and boost well-being, per Wikipedia. It’s an adaptogen, meaning it helps your body handle stress by regulating cortisol, the hormone that spikes when you’re frazzled. Rhodiola, or Rhodiola rosea, grows in cold regions like Europe and Asia and is also an adaptogen, known for fighting fatigue and boosting energy, according to WebMD. Both sounded promising, but their effects seemed different enough that I wanted to compare them head-to-head.
What the Science Says: Ashwagandha’s Stress-Relief Edge
I started with Ashwagandha because I’d heard it’s great for calming anxiety. A 2024 meta-analysis in ScienceDirect looked at nine randomized controlled trials with over 500 people and found Ashwagandha slashed stress scores by 4.72 points on the Perceived Stress Scale (PSS) and anxiety by 2.19 points on the Hamilton Anxiety Scale. Cortisol levels dropped by 2.58 units compared to placebo, which is huge since high cortisol fuels that jittery, stressed-out feeling.
A 2023 study in Medicine tested 500 mg daily on adults with mild stress and found not only lower cortisol but also better mood and sleep after 60 days. Another 2025 trial in Advances in Therapy showed that even a low dose of 125 mg daily improved anxiety scores by 91% on the Beck Anxiety Inventory after eight weeks. For me, this lined up—Ashwagandha seemed to target the anxious, can’t-sleep side of stress, which was exactly what I needed after a long day.
Rhodiola’s Strength: Energy and Focus Under Pressure
Rhodiola caught my eye for its reputation as an energy booster. A 2024 review from Nektium in the European Journal of Medicinal Plants analyzed over 70 trials and found Rhodiola excels at reducing stress-related fatigue and improving mental performance. In one 2023 study, 400 mg daily for 12 weeks helped 118 people with burnout feel less stressed and depressed, with noticeable improvements in just one week.
Healthline’s 2024 update noted Rhodiola’s ability to enhance endurance and cognitive function without overstimulation, thanks to compounds like rosavin and salidroside. A 2025 BodyBio article echoed this, saying Rhodiola keeps you sharp without the drowsiness sometimes linked to Ashwagandha. This made sense for my mornings when I needed to power through meetings without feeling foggy.
My Experiment: Testing Both Herbs
I decided to try both to see which fit my life better. For Ashwagandha, I started with 300 mg in the evening, mixed into a cup of warm milk with a pinch of cinnamon (Healthline’s suggestion). After a couple of weeks, I noticed I was falling asleep faster and waking up less frazzled. It was like a gentle reset button for my nervous system—perfect for nights when my brain wouldn’t shut off. But during the day, I sometimes felt a bit too mellow, almost sluggish, which WebMD warns can happen with Ashwagandha’s calming effects.
Rhodiola was a different vibe. I took 200 mg in the morning with breakfast, as suggested by a 2024 Healthline article to avoid sleep interference. Within a few days, I felt more alert and focused, especially during stressful work hours. It didn’t erase stress, but it gave me a mental edge—like I could tackle my to-do list without spiraling. The downside? If I took it too late in the day, I felt a bit wired at bedtime, which tracks with Nektium’s advice to take Rhodiola in the morning.
Head-to-Head: Which Worked Better for Me?
Here’s where it got interesting. Ashwagandha was my go-to for evening wind-downs. Its ability to lower cortisol and promote relaxation made it a lifesaver for anxiety-fueled sleepless nights. Studies like the 2025 Nutrients review backed this, noting improved sleep quality in stressed adults. But for daytime stress—like when I’m juggling emails and meetings—Rhodiola’s energy boost and focus were unbeatable. A 2024 Nutrients study confirmed it enhances cognitive performance under stress, which I felt firsthand.
I also tried combining them, as some sources like Healthline suggest they can complement each other. I took Rhodiola in the morning (200 mg) and Ashwagandha at night (300 mg). This combo was a game-changer: I felt energized during the day and calm by bedtime. A 2024 Healthline article noted no major issues with combining them, but I started slow to monitor how my body reacted, as individual responses vary.
Things to Watch Out For
Both herbs are generally safe, but they’re not perfect. Ashwagandha can cause mild stomach upset or drowsiness, which I experienced until I took it with food, per WebMD’s advice. It’s not recommended for pregnant or breastfeeding women, and a 2023 Denmark ban raised concerns about safe dosing limits, so I checked with my doctor first. Rhodiola might cause dizziness or dry mouth, and Healthline warns it can interact with antidepressants, so it’s worth a medical consult if you’re on meds.
Dosing-wise, studies suggest 125-600 mg daily for Ashwagandha and 200-600 mg for Rhodiola. I stuck to the lower end (300 mg Ashwagandha, 200 mg Rhodiola) to avoid side effects, and it took 2-4 weeks to feel the full benefits, which aligns with research timelines.
My Verdict: It Depends on the Stress
So, which one helped me handle stress better? Honestly, it depends. Ashwagandha was my pick for calming anxiety and improving sleep—perfect for unwinding after a rough day. Rhodiola, on the other hand, gave me the energy and focus to power through stressful mornings. If I had to choose one, I’d lean toward Ashwagandha for its all-around calming effect, but the combo of both was what really worked for my lifestyle. The science backs both as solid stress-busters, with Ashwagandha targeting cortisol and anxiety and Rhodiola tackling fatigue and mental clarity. If you’re stressed like I was, try one (or both!) after checking with a doctor, and see what fits your vibe.