From the Guidelines
Ashwagandha is the most recommended adaptogenic herb for general stress management, due to its effectiveness in reducing anxiety, improving sleep, and moderating cortisol levels, as supported by various studies 1. When considering the use of adaptogenic herbs for stress management, it's essential to understand the unique benefits and potential interactions of each herb.
- Ashwagandha is often the best starting point, typically taken as 300-600mg extract daily, with effects building over 2-6 weeks.
- Rhodiola works more quickly (often within days) and excels at combating fatigue and improving mental performance during stress; a typical dose is 200-400mg of standardized extract (3% rosavins, 1% salidroside) taken in the morning to avoid sleep disruption.
- Eleuthero (formerly called Siberian ginseng) is best for physical endurance and immune support, taken as 400-800mg daily, and works well for those with physically demanding lifestyles. It's crucial to consult a healthcare provider before using these herbs, especially if you have autoimmune conditions, are pregnant, or take medications, as they can interact with certain drugs and conditions 1. Additionally, it's recommended to try one herb at a time for 4-6 weeks to assess effects before switching or combining, to minimize potential interactions and maximize benefits. The most recent and highest-quality study on the topic, published in 2021, provides guidance on the preoperative management of surgical patients using dietary supplements, including adaptogenic herbs like ashwagandha, rhodiola, and eleuthero 1.
From the Research
Comparison of Eluethero Extract, Ashwagandha, and Rhodiola
- There are no direct studies comparing Eluethero extract, Ashwagandha, and Rhodiola in the provided evidence.
- However, the studies suggest that Ashwagandha has various benefits, including:
- The studies on Ashwagandha were conducted on healthy adults and individuals with mild to moderate stress and anxiety symptoms.
- The evidence suggests that Ashwagandha supplementation can improve perceived stress scale, generalized anxiety disorder, and quality of life scores 2.
- Ashwagandha was also found to reduce morning salivary cortisol and increase urinary serotonin 2.
- The molecular targets of Ashwagandha include inhibiting the activation of nuclear factor kappa-B and promoting apoptosis of cancer cells 6.
- Overall, the studies suggest that Ashwagandha has potential benefits for reducing stress and anxiety, improving sleep quality, and enhancing physical performance, but more research is needed to confirm its effects and compare it to Eluethero extract and Rhodiola.