Rhodiola Benefits: Uses, Side Effects and Precautions

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Are you always stressed or tired? Rhodiola rosea promises to help improve your mood and alleviate stress. It’s no wonder this herbal remedy is gaining more attention in the West.

Discover all Rhodiola benefits and how it may help boost your mental and physical health. We’ll also talk about what to look for in Rhodiola supplements. Let’s begin!

What Is Rhodiola Rosea?

Rhodiola, also known as rose root, golden root, or arctic root, is an herbal adaptogen, meaning it helps your body adapt to stress.

Rhodiola rosea has been used and researched in Russia and other countries for decades, thanks to its ability to improve physical and mental performance. It has gained more popularity in the West in recent years, with a growing number of studies published in English [1].

Rhodiola health benefits include relief of chronic fatigue symptoms, mild or moderate depression, anxiety, and emotional stress. However, more research is needed on potential benefits for diabetes, cancer, and age-related diseases. We’ll talk more about its advantages in detail later.

Generally, Rhodiola is mostly used as an ingredient in many brain boosters and other supplemental formulas containing other herbs and natural ingredients such as vitamins.

How Does Rhodiola Work?

Adaptogens like Rhodiola rosea may aid in fighting stress, mostly working in upstream pathways that target many processes. It acts on the hypothalamic-pituitary-adrenal (HPA) axis, reducing the levels of stress hormones that rise in response to psychological stress.

Additionally, it boosts neurotransmitters involved in cognition and emotional balance, including serotonin, acetylcholine, noradrenaline, and dopamine. That’s why it is commonly included in nootropics for memory and motivation [2].

Some of the perks of Rhodiola include lower cortisol levels, greater neurotransmitter production, and relief of oxidative stress.

What Does Rhodiola Do to the Body?

Rhodiola protects the body from biological stress through its antioxidant effects and a boost in heat shock proteins. These may improve resistance to DNA damage [3].

Rhodiola’s antioxidant effects, as seen in lab tests, appear to translate to humans. One interesting study tested its influence on ultra-weak biophotons, which are an extremely faint form of light given off by all life. A higher reading of these biophotons indicates more oxidative stress, but Rhodiola was able to almost halve their levels [4].

9 Potential Health Benefits of Rhodiola Rosea

What are the benefits of Rhodiola? Let’s take a look at the possible Rhodiola benefits you may experience:

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1. Improves Brain Function, Mental Performance and Focus

Rhodiola rosea can boost mental performance in people with stress-related fatigue, making it a popular ingredient in nootropics for memory. When 60 people with fatigue syndrome were given either a standardized Rhodiola extract or a placebo, the treated group had much better cognitive performance [2].

The cortisol-lowering effects of Rhodiola may be a major reason why the adaptogen can relieve cognitive impairment. Chronically high levels of cortisol can lead to cognitive deficiencies by impairing the growth of new brain cells and damaging those you already have [5].

2. Aids in Physical and Mental Fatigue and Chronic Fatigue Syndrome (CFS)

Chronic stress can eventually lead to burnout, a state of physical and mental exhaustion. A clinical study involving 118 people with burnout syndrome showed that 12 weeks of supplementation with Rhodiola reduced symptoms such as fatigue.

Their physical fatigue scores fell from an average of 12.5 to 10.1, while feelings of overload fell from 11.6 to 10.2. The feeling of “lack of joy” dropped from a rating of 19.3 to 16.5 [6].

3. Supports Mood and Combats Depression

Rhodiola rosea extract may help relieve mild to moderate depression. One clinical trial of 57 volunteers found that taking Rhodiola led to a fall in average Hamilton Depression Rating (HAM-D) by 5.1 points. The improvement among people taking the antidepressant sertraline (Zoloft) was greater, at 8.2 points, but this came with more side effects [7].

4. Reduces Anxiety

If you’re looking for an alternative to CBD for anxiety, Rhodiola root extract may be an ideal choice, as it may help boost your mood and reduce anxiety. When 80 people with mild anxiety took a 400 mg daily dose of Rhodiola for two weeks, their average anxiety scores fell from 40.24 to 35.81. They also reported experiencing less anger, confusion, and fatigue, along with more mental energy [8].

5. May Help Decrease Stress

Blunting the release of the stress hormone cortisol is another one of the many Rhodiola benefits related to stress management. A study involving people with stress-related fatigue demonstrated that Rhodiola may reduce the morning cortisol peak, which is higher than normal in cases of burnout.

Before treatment, cortisol would spike from 2.2nM on waking to 2.8nM in 30 minutes. Afterward, it only rose from 2.3nM to 2.5nM. This indicates that waking up caused far less physical stress to their bodies after Rhodiola supplementation [2].

6. Boosts Energy and Physical Endurance to Improve Athletic Performance

There is mixed, insufficient evidence that Rhodiola could improve exercise performance. A study where 26 healthy men took 600 mg of the herb’s extract for four weeks revealed faster reaction times and more correct responses, indicating better decision-making. These results may mean better performance in team sports, where you have to adapt to a quickly changing environment.

However, this study suggested the adaptogen might have no effect on endurance or cardio capacity. It is not clear whether Rhodiola simply does not work to boost physical exercise performance or if the volunteers were too fit to show any effect [9].

On the other hand, other research showed that Rhodiola may improve endurance and physical performance in professional athletes [10].

7. May Help Manage Diabetes

Are you looking for a solution to help lower blood sugar levels? More research is needed in humans, but there are potential Rhodiola benefits for diabetes management. Research on mice demonstrated that Rhodiola can protect the pancreas’ beta-cells, which produce insulin, against death from oxidative stress.

It had these effects by boosting the function of AMPK. This gene has various cellular protective effects and can enhance insulin sensitivity and energy production. If this benefit translates to humans, Rhodiola might have short and long-term benefits in managing diabetes and glucose levels [11].

In type 2 diabetes, chronically high blood sugar levels may worsen oxidative stress throughout the body, contributing to the loss of beta-cells if the disease is poorly controlled.

8. May Have Anti Cancer Effects

There is insufficient evidence that Rhodiola root extract may prevent cancer. So far, we only have laboratory research, which suggests that Rhodiola could reduce excessive cell growth. It may also trigger self-destruction mechanisms in colon, stomach, and bladder cancer cells.

Animal research has found that Rhodiola can impair the growth of implanted tumors, preventing them from spreading and prolonging survival. The effects are even better when combined with chemo, but clinical trials haven’t started yet [3].

9. Improves Heart Health and Protects Against Age-Related Diseases

In traditional Chinese medicine, Rhodiola rosea is considered a candidate for treating some heart conditions, including coronary heart disease, hypertension, and irregular heartbeat [12].

As for chronic stress, it is thought to partially cause aging in different ways. These include shortening telomeres (the protective caps on your chromosomes), out-of-hand energy production, problems with cells communicating with each other, and disrupted protein metabolism.

While short-term stress activates protective pathways with anti-aging effects, chronic stress can overburden them and result in faster biological aging. Rhodiola may help stimulate these protective mechanisms and reduce the physical effects of stress.

Human studies on Rhodiola and aging have yet to be performed, but there are indications that it may be effective. Acute stressors such as exercise are linked with improved health and longevity, alongside stress-buffering factors, including strong social bonds. Long-term stress, for example, poverty and social isolation, increase age-related disease and mortality [13].

Potential Rhodiola Side Effects

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Rhodiola supplements are considered safe for most people since the ingredient has only shown mild side effects in clinical trials.

A clinical trial where 118 people took Rhodiola for an average of 81 days revealed that five volunteers out of 46 reported headaches, light-headedness, nausea, irritability, and swollen eyes, which may have been related to the herb [6]. However, these have not been categorized as serious adverse effects (SAEs).

What’s more, trials comparing the herbal remedy with pharmaceutical medication found Rhodiola to have a higher safety profile. There are no effects on blood pressure, heart rate, or body weight.

For example, one study showed that no volunteers discontinued using this herb throughout the trial period. In contrast, two participants stopped taking sertraline after experiencing after-effects like heart palpitations and insomnia [7].

Who Should Avoid Rhodiola

So, who should not use Rhodiola? Despite all the Rhodiola benefits discussed, this herb is not recommended for expectant and nursing mothers, children, and those with autoimmune disorders [14]. Talk to your doctor or healthcare provider if you’re taking any prescription medications.

Possible Interactions With Medications

Rosea may interact with medications used to treat mental health issues. Rhodiola increases the neurotransmitters serotonin, dopamine, and noradrenaline, which may reach excessive levels if you take both substances [2]. It may have an additive effect with medications like tricyclic antidepressants and stimulants.

How to Use Rhodiola Rosea: Dosage

When choosing a Rhodiola product, it must be a root extract, independently verified, and contain a high enough dose to provide Rhodiola benefits.

So, how much rhodiola should you take per day? Well, whatever Rhodiola supplement you pick, make sure to follow the dosage instructions suggested by the manufacturer.

Rhodiola for Energy

A clinical trial showing significant benefits of a Rhodiola supplement for chronic fatigue syndrome used two daily doses of 200 mg, with a total daily intake of 400 mg. The form used was a standardized, dried alcohol extract [15].

Rhodiola for Anxiety

As for the suggested Rhodiola dosage for anxiety, another study on mild anxiety used the same amount of the herb, two 200 mg doses taken each day. This was also a dry extract [8].

What to Look For in Rhodiola Supplements

Rhodiola supplements must have independent verification that they are not adulterated with other substances, such as stimulants. When researchers tested 40 commercial Rhodiola products, one-fifth had no rosavin (a phytochemical only found in Rhodiola rosea). Additionally, most commercial herbal supplements had less Rhodiola rosea than advertised [16].

To avoid buying questionable products, look for seals from organizations that independently test dietary supplements to ensure their ingredients are as claimed.

Best Rhodiola Rosea Supplements

Nootropic supplements generally “stack” ingredients with different brain-boosting benefits for better results. If you’re interested in Rhodiola benefits for female and male users alike, Mind Lab Pro and Qualia Mind are two that include Rhodiola rosea in their blend.

Mind Lab Pro

Reviews of Mind Lab Pro usually describe it as an all-around nootropic that aims to improve cognitive function. It has nearly a dozen ingredients used to support neurotransmitter production, brain regeneration, energy production, and antioxidant status. One of these ingredients is 50 mg of Rhodiola rosea standardized for at least 3% rosavin and 1% salidroside.

Qualia Mind

Qualia Mind packs 32 ingredients, including vitamins for neurotransmitter synthesis, nootropics for motivation, and a caffeine kick to get you started. Better yet, this supplement features a whopping 370 mg of Rhodiola rosea with 3% rosavin plus 1% salidroside.

If Rhodiola is your priority, just make sure to check the ingredient list of each nootropic you’re interested in because not all supplements include this herb. If you’re curious about other forms of this herb, you may also research other alternatives, such as Rhodiola rosea tincture or Rhodiola rosea tea.

FAQs about Rhodiola

Now that you’ve learned about the Rhodiola benefits and side effects, check out the other important things you need to know about taking a Rhodiola supplement.

Is It Okay to Take Rhodiola Every Day?

As clinical trials have tested the ingredient as a daily supplement and found no major safety issues, it is okay for most healthy adults to take Rhodiola every day. In a placebo-controlled trial, nurses experiencing mental and physical fatigue revealed no difference in side effects between groups. Headache, diarrhea, and blurred vision were potentially mild adverse effects [17].

How Long Does Rhodiola Rosea Take to Work?

The time it takes for Rhodiola to work may vary based on the user and other factors. One study shows you can expect to notice some stress-relieving benefits of Rhodiola supplementation after a month, assuming the adaptogen is a good fit for you [2]. It also takes around four weeks for this herb to boost your physical performance.

How Long Does Rhodiola Stay In Your System?

Rhodiola is commonly taken in dosages of once or twice daily. It is not known how long the extract remains in the human body. However, intravenous administration of salidroside in rats suggested that it only took around an hour for half the dose to be cleared from the body [18].

Does Rhodiola Make You Sleepy?

It is unclear if Rhodiola’s cortisol-lowering properties have a sedative effect. In a study on people with mild anxiety, those taking Rhodiola reported lower levels of sleepiness [8]. On the other hand, a trial involving nurses on night shifts showed they felt more tired compared to the placebo. However, these nurses were working when they “should” have been asleep [17].

Conclusion on Rhodiola Benefits

Rhodiola rosea appears to be a relatively safe, potentially effective adaptogen with some health benefits. These may include enhanced energy levels and better cognitive performance, as well as reduced oxidative damage, anxiety, and depression. Now, it’s up to you to decide which supplement suits you to make the most of these Rhodiola benefits!

References

1. Panossian, A et al. “Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 17,7 (2010): 481-93. doi:10.1016/j.phymed.2010.02.002

2. Olsson, Erik M et al. “A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.” Planta medica vol. 75,2 (2009): 105-12. doi:10.1055/s-0028-1088346

3. Li, Yonghong et al. “Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention.” Current pharmacology reports vol. 3,6 (2017): 384-395. doi:10.1007/s40495-017-0106-1

4. Schutgens, F W G et al. “The influence of adaptogens on ultraweak biophoton emission: a pilot-experiment.” Phytotherapy research : PTR vol. 23,8 (2009): 1103-8. doi:10.1002/ptr.2753

5. de Souza-Talarico, Juliana Nery et al. “Effects of stress hormones on the brain and cognition: Evidence from normal to pathological aging.” Dementia & neuropsychologia vol. 5,1 (2011): 8-16. doi:10.1590/S1980-57642011DN05010003

6. Kasper, Siegfried, and Angelika Dienel. “Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms.” Neuropsychiatric disease and treatment vol. 13 889-898. 22 Mar. 2017, doi:10.2147/NDT.S120113

7. Mao, Jun J et al. “Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 22,3 (2015): 394-9. doi:10.1016/j.phymed.2015.01.010

8. Cropley, Mark et al. “The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms.” Phytotherapy research : PTR vol. 29,12 (2015): 1934-9. doi:10.1002/ptr.5486

9. Jówko, Ewa et al. “Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men.” Journal of sport and health science vol. 7,4 (2018): 473-480. doi:10.1016/j.jshs.2016.05.005

10. Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.856287

11. Ju, Linjie et al. “Salidroside, A Natural Antioxidant, Improves β-Cell Survival and Function via Activating AMPK Pathway.” Frontiers in pharmacology vol. 8 749. 18 Oct. 2017, doi:10.3389/fphar.2017.00749

12. Chen, Y., Tang, M., Yuan, S., Fu, S., Li, Y., Li, Y., Wang, Q., Cao, Y., Liu, L., & Zhang, Q. (2022). Rhodiola rosea: A Therapeutic Candidate on Cardiovascular Diseases. Oxidative Medicine and Cellular Longevity, 2022, 1348795. https://doi.org/10.1155/2022/1348795

13. Epel, Elissa S, and Gordon J Lithgow. “Stress biology and aging mechanisms: toward understanding the deep connection between adaptation to stress and longevity.” The journals of gerontology. Series A, Biological sciences and medical sciences vol. 69 Suppl 1,Suppl 1 (2014): S10-6. doi:10.1093/gerona/glu055

14. Shane-McWhorter, L. (2024, March 4). Rhodiola. MSD Manual Consumer Version; MSD Manuals. https://www.msdmanuals.com/home/special-subjects/dietary-supplements-and-vitamins/rhodiola

15. Lekomtseva, Yevgeniya et al. “Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial.” Complementary medicine research vol. 24,1 (2017): 46-52. doi:10.1159/000457918

16. Booker, Anthony et al. “The authenticity and quality of Rhodiola rosea products.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 23,7 (2016): 754-62. doi:10.1016/j.phymed.2015.10.006

17. Punja, Salima et al. “Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial.” PloS one vol. 9,9 e108416. 30 Sep. 2014, doi:10.1371/journal.pone.0108416

18. Zhang, Ying et al. “Pharmacokinetics, Tissue Distribution, and Excretion of Salidroside in Rats.” Planta Medica vol. 79, 15 (2013): 1429-1433. doi:10.1055/s-0033-1350807

This article appears in Mar 14-27, 2025.