Categories & Effectiveness

Cognition

Attention & Focus

4/10

Moderate evidence of effectiveness

Mood

Anxiety / Stress Reduction

7/10

Strong evidence of effectiveness

Mood Enhancement / Antidepressant Effect

4/10

Moderate evidence of effectiveness

Dosage & Side Effects

Recommended Dosage

The typical daily dose of Rhodiola Rosea extract ranges from 200 mg to 600 mg. For specific effects like enhancing exercise performance, acute doses around 200 mg (standardized to ~1% salidroside, ~3% rosavin) taken 60 minutes prior, or chronic higher doses of 1500-2400 mg/day for 4-30 days have been studied, while doses around 400 mg/day (e.g., 200 mg twice daily) are often used for stress symptoms. Studies have used various standardized extracts (like SHR-5 or WS® 1375) and dosages, highlighting the importance of product standardization; optimal and upper safety limits require further clarification, though clinical trials generally report good tolerance within the typical range.

Potential Side Effects

Rhodiola Rosea is generally well-tolerated, with clinical studies reporting minimal side effects. Most trials indicate that adverse events do not significantly differ between Rhodiola Rosea and placebo groups. While severe risks appear rare, caution is always advised when starting any new supplement, particularly at higher doses or with long-term use.

Bioavailability & Half-Life

Pharmacokinetic studies have primarily focused on salidroside, a key active compound in Rhodiola Rosea. Salidroside shows rapid oral absorption, though its bioavailability can vary significantly, reported anywhere from 32% to 98% depending on the dosage and study conditions. It distributes well into tissues like skeletal muscle and fat and is extensively metabolized, likely by the liver, into its aglycone p-tyrosol. Elimination occurs mainly via the kidneys, with a notable portion (around 24% after oral administration) excreted unchanged in urine, leading to high urinary concentrations.

Interactions & Stacks

Rhodiola Rosea is often used alone as an adaptogen but may complement other nootropics aimed at stress reduction or energy enhancement. Caution should be exercised when combining it with stimulant medications or supplements due to potential additive effects, although specific interactions are not well-documented in human trials. While some animal studies investigated interactions (e.g., with warfarin, theophylline, cyclophosphamide), clinical reports suggest interactions are uncommon, but consulting a healthcare provider is recommended if taking other medications.

Benefits by Use Case

Stress Reduction

Helps manage life-stress symptoms and improves resilience to stressors. Effects are often noticeable within days to weeks of consistent use.

Fatigue Relief

Reduces mental and physical fatigue, particularly stress-induced exhaustion. However, one study in nursing students on shift work found it worsened fatigue compared to placebo.

Mental Performance

May improve cognitive functions like attention and concentration, especially when fatigued. Evidence for memory enhancement is more limited.

Physical Performance

Might enhance endurance, time-to-exhaustion, and performance in sprints or resistance training. Results are inconsistent across studies and may depend on dosage and individual factors.

Mood Support

Shows potential for improving mood and alleviating symptoms of mild to moderate depression or generalized anxiety. More research is needed compared to standard treatments.

Mechanism of Action

Rhodiola Rosea exerts its adaptogenic effects through complex interactions with multiple systems. It modulates the hypothalamic-pituitary-adrenal (HPA) axis, influencing the release of stress hormones like cortisol. Key mechanisms involve regulating stress-activated protein kinases (like JNK1), heat shock proteins (HSPs), and transcription factors (like FOXO and Nrf2) involved in stress resistance and antioxidant defense. It can influence neurotransmitter systems and potentially inhibit monoamine oxidase (MAO). Rhodiola also impacts energy metabolism and cellular health via pathways like mTOR (inhibiting it in cancer models, activating it in normal muscle/neural tissue) and AMPK. Furthermore, it supports DNA repair (activating PARP-1), modulates hypoxia response (via HIF-1α stabilization or downregulation, depending on context), possesses anti-inflammatory properties (inhibiting NF-κB, MAPK, NLRP3), and exhibits immunostimulating effects (enhancing Th1 cytokine production and T-cell activity).

Frequently Asked Questions

Is Rhodiola Rosea safe?

When should I take Rhodiola Rosea?

Can Rhodiola Rosea help with stress and anxiety?

Does Rhodiola Rosea improve exercise performance?

Can Rhodiola Rosea help with depression?

Will Rhodiola Rosea help me focus?

How long does it take for Rhodiola Rosea to work?

Are there any interactions I should worry about?

Summary & Expert Opinion

Overall, Rhodiola Rosea stands out as a well-researched adaptogen primarily valued for its ability to combat stress and fatigue. Its strengths lie in its consistent performance in studies focusing on stress reduction and improving mental stamina under demanding conditions, coupled with a generally favorable safety profile. However, its effectiveness can be inconsistent for other uses like physical performance enhancement or cognitive boosts outside of fatigue states, and results may vary depending on the extract standardization and individual response; one notable RCT even reported worsened fatigue in shift workers. Individuals experiencing significant stress, burnout, or fatigue may find Rhodiola Rosea particularly beneficial for enhancing resilience and mental clarity. Those sensitive to stimulating effects or taking specific medications should exercise caution and consult a healthcare professional, although significant interactions are infrequently reported.

Research Studies

Showing 5 of 9 studies

Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature (2023)

exercise performance resistance training sprint performance +2 more

Authors:

Andrew R Jagim, Grant M Tinsley

Findings:

Acute Rhodiola rosea (RR) supplementation (~200mg) may improve time-to-exhaustion and time trial performance in recreationally active individuals. Higher doses (~1500-2400mg/d) have shown ergogenic effects during sprints and resistance training in trained/untrained adults. However, effects on muscle damage, inflammation, energy systems, antioxidant activity, and perceived exertion are currently equivocal, and the literature does not unanimously show RR is ergogenic.

Participants:

Studies reviewed included rodents, recreationally active males and females, and trained and untrained adults.

Dosage:

Acute: ~200 mg RR (containing ~1% salidroside and ~3% rosavin) provided 60 min before exercise. Chronic/Higher doses: ~1500 to 2400 mg RR/d for 4–30 days.

Study Quality Assessment:

This is a review of literature, summarizing at least sixteen human investigations. It notes variability in findings potentially due to differences in supplementation dose and duration, concentration of bioactive compounds, participant characteristics, exercise tests, and statistical considerations. Specific methods mentioned include acute supplementation (60 min before exercise) and chronic supplementation (4-30 days).

All Effects:

exercise performance resistance training sprint performance time trial performance time-to-exhaustion

The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence (2022)

cognitive enhancement fatigue reduction mental performance +2 more

Authors:

Emilija Ivanova Stojcheva

Findings:

This review summarizes evidence for Rhodiola rosea's traditional and clinical use. Literature suggests efficacy in improving cognitive functions, mental performance (including life-stress symptoms, fatigue, burnout), and physical performance. Some clinical and pre-clinical evidence also points to benefits for cardiovascular and reproductive health by mitigating stress damage, providing an encouraging basis for its use in stress-induced conditions.

Participants:

The review covers studies involving professional athletes and non-trained individuals, and mentions humans and males in MeSH terms, reflecting the populations studied in the reviewed literature.

Study Quality Assessment:

The document is identified as a Review. It summarizes findings from a 'significant number of publications', including 'clinical studies' and 'pre-clinical trials'. A conflict of interest statement is included: 'The authors declare no conflict of interest.'

All Effects:

cognitive enhancement fatigue reduction mental performance physical performance stress reduction

Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention (2017)

DNA repair angiogenesis modulation anti-aging +6 more

Findings:

This review summarizes evidence for Rhodiola rosea extracts' traditional use against stress, fatigue, and depression, and recent findings on its anti-aging, anti-inflammatory, immunostimulating, DNA repair, and anti-cancer properties in various models. Its compound salidroside shows context-dependent effects, inhibiting the mTOR pathway and angiogenesis in cancer models, while activating mTOR, promoting neovascularization, and stimulating paracrine function in normal physiological contexts. Rhodiola rosea extracts and salidroside are proposed as unique chemopreventive agents, potentially for bladder cancer due to salidroside's bioavailability and high urinary excretion.

Participants:

Review summarizing studies on various models: cell lines (cancer, normal human/animal), animal models (rats, mice, fruit flies, worms, yeast, snails, silkworms, dogs), and human clinical trials (healthy adults like athletes, students, physicians; patients with fatigue, depression, anxiety, superficial bladder cancer).

Dosage:

Review mentions typical human use of Rhodiola rosea extract as 200–600 mg per day. Clinical trials used standardized SHR-5 extract (one mentioned a 'repeated low-dose regimen'). Animal/cell studies used various doses: 10–25 microg/ml Rhodiola rosea extracts (C. elegans), 250 mg/kg body weight Rhodiola rosea extracts (rat anti-inflammation), single doses of 12 mg/kg to 75 mg/kg Rhodiola extracts or salidroside (animal PK studies), 0.3 mg/ml salidroside in drinking water daily (mice), 0.625% Rhodiola rosea extract SHR-5 in drinking water (mice).

Study Quality Assessment:

Review article summarizing findings from various study types including in vitro, in vivo animal models, and human clinical trials (some described as randomized, double-blind, placebo-controlled, cross-over, pilot). Mentions use of standardized extract (SHR-5) manufactured under Good Manufacturing Practice and tested toxicologically ('certified safe'). Notes limitations such as limited in vivo anti-tumor data, unclear anti-aging mechanisms, need for further animal testing before human translation for anti-aging, lack of established link between anti-cancer and anti-aging effects, and unclear role of specific compounds/ratios in anti-cancer activity. Pharmacokinetic methods (LC-MS, HPLC-MS) mentioned. States 'No side effects or interactions have been reported' based on cited clinical studies.

All Effects:

DNA repair angiogenesis modulation anti-aging anti-cancer anti-inflammation anti-stress chemoprevention immunostimulating mTOR modulation

The effectiveness and efficacy of Rhodiola rosea L.: A systematic review of randomized clinical trials (2011)

effectiveness efficacy

Authors:

Edzard Ernst, Rachel Perry, Shao Kang Hung

Findings:

The objective was to critically assess the current evidence from randomized clinical trials regarding the effectiveness and efficacy of Rhodiola rosea L.

Study Quality Assessment:

Systematic review of randomized clinical trials (RCTs). From Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews.

Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial

adverse events fatigue quality of life +2 more

Findings:

Over the 42-day trial, the mean change in fatigue scores (Vitality-subscale and VAS-F) significantly favored the placebo group compared to the Rhodiola rosea group (p=0.011 and p=0.015 respectively). The study concluded that R. rosea worsened fatigue compared to placebo among nursing students on shift work, although results should be interpreted with caution. Adverse events did not differ between groups.

Participants:

18-55 year old students from the Faculty of Nursing from the University of Alberta (N=48), participating in clinical rotations.

Dosage:

364 mg of R. rosea (or placebo) taken daily at the start of the wakeful period, with the option of one additional capsule within the following four hours, over a 42-day period.

Study Quality Assessment:

Randomized controlled trial (RCT), parallel-group, double-blinded, placebo-controlled. N=48 participants (n=24 R. rosea, n=24 placebo). Duration: 42-day period. Primary outcomes measured using Vitality-subscale of the RAND-36 and visual analogue scale for fatigue (VAS-F). Secondary outcomes included health-related quality of life, individualized outcomes assessment, and adverse events. Trial registration: Clinicaltrials.gov NCT01278992. Funding source mentioned: Alberta Agriculture and Rural Development, Government of Alberta through AVAC Ltd. Conclusion includes a caution about interpretation.

All Effects:

adverse events fatigue quality of life shift work treatment failure

Rhodiola rosea L. as a putative botanical antidepressant

anti-stress antidepressant

Rhodiola rosea L. Improves Learning and Memory Function: Preclinical ...

learning memory function

Findings:

Previous studies reported that R. rosea L. improves learning and memory function in animal models. This study is a systematic review and meta-analysis assessing preclinical studies.

Participants:

Preclinical studies (animal models mentioned for previous studies)

Study Quality Assessment:

Systematic review and meta-analysis

The effects of Rhodiola Rosea supplementation on depression, anxiety and mood - A Systematic Review

adaptogen anxiety depression +1 more

Findings:

Rhodiola rosea is an adaptogen herb traditionally used against depression, anxiety, mental and physical fatigue.

Study Quality Assessment:

Systematic Review

All Effects:

adaptogen anxiety depression fatigue

Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study

concentration fatigue reduction mood improvement +2 more

Findings:

Treatment with R. rosea extract WS® 1375 over four weeks resulted in clinically relevant improvements in stress symptoms, stress-related disabilities in work, social and family life, and functional impairment. All outcome measurements showed significant, consistent and steady improvements in stress symptoms, fatigue, quality of life, mood, concentration, disability, functional impairment and an overall therapeutic effect.

Participants:

101 adult subjects between 30 and 60 years of age with life-stress symptoms.

Dosage:

200 mg of R. rosea dry extract WS® 1375, twice daily.

Study Quality Assessment:

multicentre, non-randomized, open-label, single-arm study conducted in 13 centres in UK (N=101).

All Effects:

concentration fatigue reduction mood improvement quality of life stress reduction

We value your privacy

Categories & Effectiveness

Cognition

Attention & Focus

Mood

Anxiety / Stress Reduction

Mood Enhancement / Antidepressant Effect

Dosage & Side Effects

Recommended Dosage

Potential Side Effects

Bioavailability & Half-Life

Interactions & Stacks

Benefits by Use Case

Stress Reduction

Fatigue Relief

Mental Performance

Physical Performance

Mood Support

Mechanism of Action

Frequently Asked Questions

Summary & Expert Opinion

Research Studies

Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature (2023)

Authors:

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence (2022)

Authors:

Findings:

Participants:

Study Quality Assessment:

All Effects:

Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention (2017)

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

The effectiveness and efficacy of Rhodiola rosea L.: A systematic review of randomized clinical trials (2011)

Authors:

Findings:

Study Quality Assessment:

Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

Rhodiola rosea L. as a putative botanical antidepressant

Findings:

Rhodiola rosea L. Improves Learning and Memory Function: Preclinical ...

Findings:

Participants:

Study Quality Assessment:

The effects of Rhodiola Rosea supplementation on depression, anxiety and mood - A Systematic Review

Findings:

Study Quality Assessment:

All Effects:

Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

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