What are adaptogens and how do they work?

Adaptogens are natural substances that help the body adapt to stress, improving immunity, vitality, and cognitive function. They are especially recommended for people exposed to daily stress and those who engage in mental or physical labor.

Ashwagandha – the queen of relaxation and balance

What is it and how does it work?

Ashwagandha ( Withania somnifera ) is a plant used for centuries in Ayurveda. It contains withanolides, which help reduce stress, support nervous system balance, and improve well-being.

Benefits and recommendations

• Reduces symptoms of stress and emotional tension*

• Supports healthy sleep and regeneration*

• May support energy and mental performance*

*Based on traditional uses – compliance with EU law

Recommended dose: 300–600 mg of selected extract daily, preferably in the morning or evening.

Rhodiola rosea – an adaptogen that supports concentration

What is it and how does it work?

Rhodiola rosea contains rosavins and salidrosides, which support resistance to mental and physical stress and improve endurance.

Benefits and recommendations

• Improves concentration and memory*

• Helps cope with stress and fatigue*

• Supports energy and physical performance*

*Based on traditional uses – compliance with EU law

Recommended dose: 500 mg of extract daily in the morning or before training.

Ashwagandha or Rhodiola rosea – a comparison

Characteristic	Ashwagandha	Rhodiola rosea
Main action	Relaxation, emotional balance	Concentration, energy, resilience
The best time	Evening or morning	In the morning or before activity
Main active ingredients	Withanolides	Rosavins and salidrosides
For whom?	Stressed people who have trouble sleeping	White collar workers, athletes, tired
Side effects	Rarely – mainly in allergic people	May increase blood pressure – caution if hypertensive

When is it worth combining adaptogens and how?

Both adaptogens can be used interchangeably or in combination – ashwagandha in the evening for relaxation, and rhodiola in the morning for energy and focus. Start with smaller doses and observe your body's response.

Summary

• Ashwagandha – ideal for stress, sleep problems and the need for relaxation.

• Rhodiola rosea – perfect for periods of fatigue, lack of concentration and for active people.

  Both adaptogens comply with EU and EFSA regulations – the choice depends on your individual goals and duration of action.

FAQ – frequently asked questions

1. Can I take both adaptogens at the same time?

Yes, but it is worth using ashwagandha in the evening and rhodiola in the morning – depending on the effect and tolerance.

2. When do they start working?

The first effects can be felt after 1–2 weeks, with full benefits appearing after 4–8 weeks of regular use.

3. Do they have side effects?

Rare: ashwagandha may cause drowsiness in some people; rhodiola rosea – increased blood pressure (use with caution in case of hypertension).

4. Are they safe during pregnancy?

Pregnant and breastfeeding women should consult their doctor before starting supplementation.

5. Are they vegan?

It depends on the form (capsule/tablet). Choose products labeled "vegan."

6. Which adaptogen should you choose if you have problems with concentration?

Rhodiola Rosea – better for supporting energy and mental clarity in the morning.