Ashwagandha and Other Herbs Called Adaptogens Compared
How ashwagandha compares with Asian ginseng, rhodiola and other herbs called adaptogens: what the word means, what NCCIH and trial reviews found for each, and the safety differences.
Content last updated . This page has not been medically reviewed.
What "adaptogen" means
"Adaptogen" is a modern grouping, not an Ayurvedic category. NCCIH says adaptogenic herbs are thought to help the body resist physical and mental stress. [1] A 2021 review describes plant adaptogens as extracts that raise the body's stability against physical loads, and lists Panax ginseng, Eleutherococcus (Siberian ginseng), Rhaponticum, Rhodiola rosea and Schisandra as the classic examples. [2] Ashwagandha is used in Ayurveda, where it is traditionally called a Rasayana (a rejuvenating herb), and is often added to adaptogen lists today. [3]The same review notes that although many people take plant adaptogens, human clinical trials are limited. [2] A 2026 narrative review agrees: trials are often limited by small samples, short durations and differing herbal preparations. [4] For the wider field, see What are adaptogens? and Adaptogen research and evidence.
Compared at a glance
Evidence labels below are this site's reading of the sources cited.| Herb | Tradition | What the source found | Label |
|---|---|---|---|
| Ashwagandha (Withania somnifera) | Ayurveda | NCCIH: some preparations may help insomnia and stress; unclear for anxiety; not enough evidence for other conditions [5] | Promising but limited for stress and sleep |
| Asian ginseng (Panax ginseng) | Used in Chinese medicine | NCCIH: small studies; may help general fatigue and thinking in middle-aged adults; larger, longer studies needed [1] | Insufficient evidence to promising but limited |
| Rhodiola (Rhodiola rosea) | Russian, Scandinavian and other European use | NCCIH: not enough reliable evidence for any health-related purpose [6] | Insufficient evidence |
Ashwagandha in more detail
- Stress and anxiety. A 2022 meta-analysis of 12 randomized trials (1,002 people) found ashwagandha lowered anxiety and stress scores versus placebo, but the certainty of the evidence was low. [7]
- Anxiety and sleep. A 2024 meta-analysis of five trials (254 people) found lower Hamilton Anxiety Scale scores and some sleep improvements, and called for larger studies. [8]
- Reading the numbers. Results varied a lot between trials, and trials used different extracts, so these findings apply to those extracts and not to every product. [5]
For the single-herb guide see Ashwagandha in Ayurveda.
How to think about the comparison
- No trial reviewed here compared these herbs head to head, so there is no evidence that one "works better" than another.
- Mixed products add uncertainty: a case series noted that rhodiola was a possible co-cause of injury in one patient also taking ashwagandha. [9]
- For choosing among products, see Adaptogen comparisons.
Frequently asked questions
Is ashwagandha an adaptogen?
It is commonly listed as one today, though the word is modern. In Ayurveda it is traditionally a Rasayana, a rejuvenating herb. [3]
Which adaptogen has the strongest evidence?
No source we read ranks them. For ashwagandha, meta-analyses report benefit for stress and anxiety scores with low certainty. [7] NCCIH says there is not enough reliable evidence for rhodiola. [6]
Is ashwagandha safe to take long term?
NCCIH says it may be safe for up to 3 months and that there is not enough information about long-term safety. [5]
Can I combine adaptogens?
This is a question for a clinician or pharmacist. Combination products make it hard to tell which ingredient causes a problem. [9]
Can adaptogens replace medicine for anxiety or sleep?
No evidence supports that. Do not stop prescribed medicines because of a supplement, and seek care for serious or worsening symptoms. [10]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety differences
| Ashwagandha | Asian ginseng | Rhodiola | |
|---|---|---|---|
| Common effects | Drowsiness, stomach upset, diarrhea, vomiting [5] | Insomnia is the most common side effect [1] | Dizziness, headache, insomnia, dry mouth or extra saliva [6] |
| Liver | Rare reports of liver injury [5] | Uncommon reports of liver damage [1] | Not stated on the NCCIH page |
| Pregnancy and breastfeeding | Avoid [5] | Some experts advise against [1] | Little known [6] |
| Medicine interactions | Diabetes, blood pressure, immune-suppressing, sedative, anti-seizure and thyroid medicines [5] | May affect blood clotting and blood sugar [1] | A reported interaction with losartan [6] |
A case series of five people with ashwagandha-linked liver injury described jaundice, itching and nausea after 2 to 12 weeks of use. Liver tests returned to normal in one to five months in four of them. [9] Anyone with liver disease, or anyone who takes several supplements, should ask a clinician or pharmacist first. See Liver safety and supplements.
References
- NCCIH. Asian Ginseng. Read 2026-10-22.
- Todorova V et al. Plant adaptogens: history and future perspectives. Nutrients 2021. Read 2026-10-22.
- Vittal M, Vinciguerra M. Enhancing healthspan with Ashwagandha (Withania somnifera): a comprehensive review of its multifaceted geroprotective benefits. Biogerontology 2025 (narrative review). Read 2026-10-22.
- Rao Y C et al. Phyto adaptogens in stress management and health optimization: current understanding and future perspectives. Complement Med Res 2026 (narrative review). Read 2026-10-22.
- NCCIH. Ashwagandha: Usefulness and Safety (last updated March 2023). Read 2026-10-22.
- NCCIH. Rhodiola. Read 2026-10-22.
- Akhgarjand C et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res 2022. Read 2026-10-22.
- Fatima K et al. Safety and efficacy of Withania somnifera for anxiety and insomnia: systematic review and meta-analysis. Hum Psychopharmacol 2024. Read 2026-10-22.
- Bjornsson HK et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int 2020. Read 2026-10-22.
- National Center for Complementary and Integrative Health (NCCIH, US). Ayurvedic Medicine: In Depth (last updated January 2019). Read 2026-10-22.