Ashwagandha and Rhodiola for Stress Management: do they work?

Maybe you've heard of Ashwagandha and Rhodiola and their role in blood management stress. But do these compounds really work?

Mariam Monfort, pharmacist and sports nutritionist in INDYA.

What is Ashwagandha and what is it for?

Ashwagandha is a medicinal herb from India. Currently, it is widely used for its adaptogenic effect, that is, it helps us cope with our stress and increase our ability to handle stressful situations.

Among its properties are:

Sleep improvement: ideal for people with insomnia or problems falling asleep. Reduces anxiety: since it reduces levels of cortisol, the star stress hormone. Anti-inflammatory action: useful in chronic inflammatory conditions due to having anti-inflammatory compounds. Improves cognitive function: helps us improve memory or attention. Antioxidant action: It can help us combat the damage caused by free radicals in the body, for example post-workout.

And what is rhodiola?

Rhodiola is a medicinal plant also with adaptogenic action and that also helps improve physical and mental resistance.

Functions of Rhodiola

The main functions of Rhodiola, apart from reducing physical and mental stress, include:

• Increases energy: It has been used to increase physical endurance and energy, combating fatigue.
• Improves mental performance- Improves concentration, memory and cognitive function.
• Mood regulation- May have a positive effect on mood, reducing mild depression and related fatigue symptoms.
• Support of cardiovascular function: May help regulate blood pressure.
• Antioxidant properties: Contains antioxidants that can protect the body's cells against damage caused by free radicals.
• Improved physical resistance: Some athletes and active people use it to improve their resistance and performance during exercise.

What are the possible benefits of ashwagandha and rhodiola?

Both are adaptogenic herbs with very similar effects that we have described above.

It is important to note that not all effects can be experienced by all people. It is advisable that we consult a health professional for appropriate guidance, especially if we have our own medical conditions or are taking other medications.

The appropriate dosage may vary depending on the person and the purpose of its use. The effects may also vary depending on the quality of the product.

How can they be supplemented?

It is possible to obtain them as dietary supplements through the following options:

• Capsules or tablets: They are the most common for a specific dosage.
• liquid extracts: suitable for mixing with water or other liquids.
• Dust: To mix the powder into smoothies, yogurt or juices.
• Teas and infusions.
• Combinations: In some cases they are combined with other ingredients that are believed to have complementary properties.

It is important to look for high quality products and reliable or official manufacturers.

Can they be obtained through other foods? Can these foods improve stress management?

Rhodiola and Ashwagandha are medicinal herbs that are not found naturally in common foods. However, you can get useful nutrients for stress management through certain foods, such as the tryptophan present in turkey, chicken, eggs, nuts, pumpkin seeds and bananas, which influences mood and relaxation. Also, magnesium, present in spinach, almonds, avocados and chia seeds, can help reduce anxiety and relax muscles. Additionally, herbs and spices such as chamomile, lavender, and ginger have relaxing properties.

Although these foods and nutrients can contribute to stress management in a balanced diet, Ashwagandha and Rhodiola supplements are more specific and concentrated options. Additionally, practices such as meditation, regular exercise, and therapy are also important for managing stress.

In which cases should you take ashwagandha and rhodiola?

The decision to take Ashwagandha and Rhodiola as supplements should be based on individual health and wellness considerations.

Ashwagandha can be taken in situations of stress and anxiety, sleep problems, fatigue and exhaustion, hormonal problems and improved sexual health.

Rhodiola can also be taken in situations of stress and anxiety, in those where it is necessary to increase energy, improve mood. physical performance, improve concentration and mental performance, mood regulation, mild depression and regulation of blood pressure.

In summary…

Ashwagandha and Rhodiola are both very interesting adaptogenic herbs in managing stress or stressful situations due to all their functions. Both are available as supplements, since they are not specifically found in any food.

Consultation with a healthcare professional is important, especially if we take other medications. In addition to being crucial, a balanced diet and stress management through specific techniques are also crucial.