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Some people may experience side effects when taking adaptogenic herbs, such as: mood changes (irritability, agitation, depression) digestive Issues (e.g., stomach discomfort or diarrhea) drowsiness low blood pressure insomnia restlessness thyroid effects When to avoid If you are pregnant or breastfeeding or chestfeeding, it is recommended to avoid both rhodiola and ashwagandha

Increasing protein degradation and reducing protein synthesis is the main mechanism of muscle atrophy in sarcopenia (Sartori et al., 2021)

If appetite is well controlled and weight loss is progressing satisfactorily, there is no requirement to escalate further

Appendix A Table A1