Can you Combine Adaptogens? Yes, you can certainly combine adaptogens and combining them can even enhance their effectiveness. To start combining adaptogens, research the ones that you feel would have the most impact for you and then use them for a few weeks, noting any changes in how you feel.
The short answer is: Yes, you can take rhodiola and ashwagandha together, and yes, there are some noteworthy health benefits to doing so. It's important to remember that while these two herbs have some similar properties, they have some important differences, too.
Many experts recommend rotating or cycling adaptogens so that their positive impact on the body can be continuous, rather than your system getting overly used to them. Rotating, or even taking breaks from adaptogens is a good idea, explains Tyler Beakley, herbalist and owner of Relyt, a woman-owned wellness company.
Experts recommend ingesting adaptogenic herbs in small doses each day over the course of six to 12 weeks (unless you're directed otherwise by your doctor). Taking larger doses in a single sitting may result in adverse effects, such as nausea, vomiting, dizziness or headaches.
While some adaptogens are more stimulating and most appropriate to take in the morning or early afternoon, others have a more calming effect and are best taken later in the day or evening when you want to wind down.
Usually, adaptogens take two to three weeks to have a noticeable effect on the body, and some of the resilience which is built up by adaptogens over time can take even longer. For example, certain studies have shown that taking ashwagandha consistently for 8 weeks improves cognitive function and working memory recall.
Thus, adaptogens can increase the level of messenger substances that activate stress (NO) and suppress stress (cortisol). Adaptogens can improve the stress response system to respond to high levels of external signals in the normal or abnormal states.
Panax Ginseng
Ginseng is one well-known adaptogen, and Asian ginseng (Panax ginseng) is considered by many to be the most potent.
Gaia does recommend that you take a day off from your adaptogens each week; if you're using them for more than six weeks, to also take a full week off; and if you're using them for six months, to take a full month off. (These little breaks are said to let the herbs really take effect in your system).
Just like with any supplement, it's important to take a break from ashwagandha every few months. This will help to prevent your body from becoming too reliant on the supplement and will also allow you to see if there are any negative side effects.
Adaptogens, by instead supporting the body's stress response, are not supposed to make you crash. They are claimed to have no side effects, no negative impact on sleep, and no risk of creating addiction, tolerance, or abuse.
Adaptogens are well tolerated by adults, but some noted common side effects include: Nausea. Diarrhea. Dry mouth.
Ashwagandha might also interact with supplements that cause sleepiness, like St. John's wort, kava, valerian, and others.
Ashwagandha and rhodiola are two of the most popular adaptogen herbs that many people supplement with for the multitude of health benefits they have to offer. Often taken as stress relievers, energy boosters, and cognitive enhancers, it's no surprise that these two herbs are more effective when taken together.
Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems, including severe liver failure and a need for liver transplantation, might occur.
Ashwagandha might cause allergic reactions in people who are allergic to nightshades. Skin rashes, itching, inflammation, chest pain, and breathing difficulties are all possible side effects.
At Rritual we blend ashwagandha and reishi together, as part of our Reishi Relax collection, as both are known to help relax an overactive mind as well as overly energised nerves. ‡ Helping you to kick back, unwind and ease you gently into a dreamy night's sleep.
Third would be Magnesium. This isn't an adaptogen but a mineral—something that's a bit more traditional, but I think it's worth mentioning as it's part of my new-age health arsenal, too.
If your primary concern is anxiety, getting a full night's sleep, or just overall relaxing, ashwagandha is the better choice. If physical stamina and higher energy levels are what you're looking for, choose rhodiola. Of course, you can always combine ashwagandha and rhodiola for the max amount of benefits.
As a stress reducer, ashwagandha works by reducing the body's levels of cortisol – a hormone that is linked to stress response.
By interacting with the HPA axis, rhodiola impacts the adrenal glands, which secrete cortisol (aka the stress hormone) in response to triggers. It specifically affects an enzyme called mono-amine oxidase A, which is closely associated with cortisol production.
What happens if you take too many adaptogens? Taking too many adaptogens may raise your risk of side effects. If you're taking multiple supplements that contain multiple adaptogens or vitamins or if your levels of a particular vitamin or mineral are already high, this could potentially lead to harmful effects.
Eleuthero (Eleutherococcus senticosus): Similar to ginseng, eleuthero relieves stress and fatigue. This adaptogen helps boost immune function as an immune modulator. Rhodiola (Rhodiola rosea): Rhodiola alleviates symptoms of fatigue, anxiety and depression.