Morning supplements containing ashwagandha and Rhodiola rosea reduced perceived stress and improved sleep quality in healthy adults within two weeks, according to a 2026 randomized controlled trial of 103 participants published in the Journal of the International Society of Sports Nutrition. The morning supplement group reported significantly lower weekly stress levels and better sleep quality compared to placebo, with improvements appearing as early as two weeks into supplementation.
A new study tested whether taking supplements in the morning and evening could help healthy adults feel less stressed and sleep better. Researchers gave 103 active adults either real supplements or fake ones for two weeks. The morning group took ashwagandha and Rhodiola rosea, while the evening group took magnesium, L-theanine, and apigenin. According to Gram Research analysis, people who took the morning supplements felt noticeably less stressed and slept better than those taking placebos. The combination of both morning and evening supplements didn’t work as well as the morning supplements alone, which surprised the researchers.
Key Statistics
A 2026 randomized controlled trial of 103 healthy adults found that morning supplements containing ashwagandha and Rhodiola rosea reduced weekly perceived stress compared to placebo within two weeks of supplementation.
In a 2026 study of 103 participants, the morning supplement group showed a large improvement in subjective sleep quality with an effect size of 2.74, and also experienced fewer nighttime awakenings measured by wearable sleep devices.
A 2026 trial published in the Journal of the International Society of Sports Nutrition found that combining morning and evening supplements was less effective than morning supplements alone, with the evening-only group showing continued increases in anxiety while the combination group showed decreases.
The Quick Take
- What they studied: Whether taking herbal and mineral supplements in the morning and evening could reduce stress and improve sleep quality in healthy, active people.
- Who participated: 103 healthy adults who exercise regularly, averaging 35 years old, with an average body mass index of 24. About half were women. All participants were randomly assigned to receive either real supplements, fake supplements, or a combination.
- Key finding: People who took morning supplements containing ashwagandha and Rhodiola rosea reported feeling significantly less stressed and experienced better sleep quality compared to those taking placebos. The improvement appeared within two weeks of starting the supplements.
- What it means for you: If you’re a healthy, active adult struggling with stress or sleep, morning herbal supplements might help. However, this study was short and involved people without serious sleep or stress problems, so results may differ for those with more severe issues. Talk to your doctor before starting any new supplements.
The Research Details
This was a randomized controlled trial, which is one of the strongest ways to test whether something actually works. Researchers divided 103 healthy adults into four groups randomly. One group got real morning supplements and real evening supplements. Another got real morning supplements and fake evening ones. A third got fake morning supplements and real evening ones. The last group got fake supplements both times. Nobody knew whether they were getting real or fake supplements, which helps prevent bias. The study lasted four weeks total: one week of baseline measurements, two weeks of taking supplements, and one week after stopping to see if effects lasted.
Using a randomized, double-blind design means researchers can be confident that any improvements came from the supplements themselves, not from people expecting them to work or from other factors. By testing morning and evening supplements separately and together, the researchers could figure out which timing and combination worked best.
This study has several strengths: it used a placebo control group, participants didn’t know what they were taking, and researchers measured both what people reported feeling and objective sleep data from wearable devices. However, the study was short (only two weeks of actual supplementation), involved only healthy people without serious sleep or stress problems, and had a relatively small sample size. The researchers themselves noted that longer studies and studies with people who have more significant stress or sleep issues would provide better evidence.
What the Results Show
The morning supplement group (taking ashwagandha and Rhodiola rosea) showed the strongest benefits. These participants reported feeling significantly less stressed each week compared to the placebo group. They also reported better overall sleep quality and experienced fewer times waking up during the night, as measured by sleep tracking devices. These improvements appeared within just two weeks of starting the supplements. Interestingly, the group taking both morning and evening supplements didn’t do as well as the morning-only group. The evening supplement group alone (taking magnesium, L-theanine, and apigenin) showed some improvements in mood but not in stress or sleep measures. The researchers were surprised that combining both supplements didn’t produce the best results, suggesting that the morning supplements may have been the key factor.
The morning supplement group also showed improvements in positive mood and affect. The combination group did show some benefits in reducing anxiety that continued to build in the evening-only group, though this effect was small. Daily stress measurements (taken each day) didn’t show as much improvement as weekly stress measurements, which suggests the benefits may take a few days to build up. Objective sleep measurements from wearable devices confirmed what people reported feeling about their sleep quality.
Earlier research has shown that ashwagandha and Rhodiola rosea can help reduce stress, and that magnesium and L-theanine can improve sleep. This study is one of the first to test these supplements together and to compare morning versus evening timing. The findings align with previous research showing these individual ingredients work, but the study adds new information about timing and combination effects. The fact that morning supplements worked better than evening supplements or combinations is a new finding that differs from what some researchers might have expected.
The study only lasted two weeks of actual supplementation, which is relatively short. All participants were healthy and active, so results may not apply to people with serious stress disorders or sleep conditions like insomnia. The sample size of about 25 people per group is moderate, meaning larger studies could reveal different patterns. The study didn’t measure long-term effects after people stopped taking the supplements. Some of the improvements were small in size, even though they were statistically significant. The researchers couldn’t explain why the combination didn’t work better than morning supplements alone, which suggests more research is needed to understand the mechanisms.
The Bottom Line
If you’re a healthy, active adult with mild stress or sleep concerns, morning supplements containing ashwagandha and Rhodiola rosea appear to have moderate evidence of benefit based on this study. However, this is based on a short, two-week trial in healthy people. For people with diagnosed stress disorders, anxiety, or sleep disorders like insomnia, stronger evidence and professional medical guidance are needed. Always consult your doctor before starting supplements, especially if you take medications, are pregnant, or have health conditions.
Healthy, active adults who experience occasional stress or mild sleep difficulties may benefit from this research. People with diagnosed anxiety disorders, clinical depression, or sleep disorders should work with healthcare providers rather than relying on supplements alone. Athletes and fitness enthusiasts who are already the focus of this research may find this particularly relevant. People taking medications should check with their doctor before adding supplements, as interactions are possible.
Based on this study, improvements in stress and sleep appeared within two weeks of starting morning supplements. However, individual results vary, and some people may need more or less time to notice benefits. The study didn’t measure how long benefits last after stopping supplements, so that’s unknown. For best results, consistency matters: taking supplements regularly as directed appears more important than occasional use.
Frequently Asked Questions
Do ashwagandha and Rhodiola supplements actually help with stress?
Research shows morning supplements containing ashwagandha and Rhodiola rosea reduced perceived stress in healthy adults within two weeks. However, this study involved only healthy people without diagnosed stress disorders, so effects may differ for those with clinical anxiety or severe stress.
What’s the best time to take stress and sleep supplements?
This study found morning supplements worked better than evening supplements or combinations. The morning group taking ashwagandha and Rhodiola rosea showed the strongest improvements in stress and sleep quality compared to other timing approaches.
How long does it take for supplements to improve sleep?
In this study, improvements in sleep quality appeared within two weeks of taking morning supplements. However, individual results vary, and this was a short study in healthy people, so longer-term effects in people with sleep disorders remain unknown.
Is it better to take morning and evening supplements together?
Surprisingly, this study found that morning supplements alone worked better than combining morning and evening supplements. The morning-only group showed greater improvements in sleep quality than the combination group, though researchers aren’t certain why.
Are these supplements safe for everyone?
This study involved only healthy, active adults, so safety in other populations is unclear. Always consult your doctor before starting supplements, especially if you’re pregnant, nursing, taking medications, or have health conditions, as interactions are possible.
Want to Apply This Research?
- Log your daily stress level on a scale of 1 to 10 each evening, and rate your sleep quality each morning (1 to 10). Track these for one week before starting supplements to establish a baseline, then continue tracking throughout supplementation to see if your numbers improve.
- Set a daily reminder to take your morning supplement at the same time each day, ideally with breakfast. This consistency helps ensure you’re getting the full benefit. If using an app, enable notifications to help build the habit.
- Use the app’s trend feature to compare your average stress and sleep scores from the baseline week to weeks two and three of supplementation. Look for a downward trend in stress scores and an upward trend in sleep quality scores. If you don’t see improvement after three weeks, discuss with your healthcare provider whether to continue or try a different approach.
This research describes findings from a short-term study in healthy, physically active adults without diagnosed stress or sleep disorders. Results may not apply to people with clinical anxiety, depression, insomnia, or other medical conditions. Supplements are not regulated by the FDA in the same way as medications and may interact with drugs or health conditions. Always consult your healthcare provider before starting any new supplement, especially if you take medications, are pregnant or nursing, or have existing health conditions. This article is for informational purposes only and should not replace professional medical advice. Individual results vary, and supplements work differently for different people.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.