Rhodiola Rosea: Benefits, Dosage, Side Effects And Research

ByJustin Updated on

Rhodiola rosea is a root extract traditionally used for fatigue and stress. Today, its best-supported use is easing stress-related mental fatigue and burnout symptoms. Several small trials found that standardized extracts at 200–680 mg per day improved fatigue, concentration or stress scores.[4][5][10] Systematic reviews also point out that most of these trials have a high or unclear risk of bias, so rhodiola is promising rather than proven.[2][3]

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Key Takeaways

  • The strongest rhodiola data are for stress-related fatigue. In a placebo-controlled trial, 576 mg/day for 28 days improved burnout scores and attention in people with fatigue syndrome.[4]
  • Reviews rate the overall evidence as mixed. Some trials show benefits, but most have methodological flaws, and few have been independently replicated.[2][3]
  • Studied doses mostly fall between 200 and 680 mg/day of a standardized extract, taken for 2–12 weeks.[4][8][12]
  • Product quality is a real problem. About one-fifth of products sold as R. rosea in one analysis contained no rosavin, the marker that identifies the species.[17]
  • Rhodiola is generally well tolerated in short-term use. Reported side effects include dizziness, headache, insomnia and dry mouth.[18]
  • No clinical trials have tested rhodiola for ADHD, so claims that it helps ADHD are untested.

What Is Rhodiola Rosea?

Rhodiola rosea, also called golden root, arctic root or rosenroot, is a flowering plant that grows in cold, high-altitude regions of Europe, Asia and North America. Its root and rhizome are used medicinally. In the UK, rhodiola root is registered as a traditional herbal medicinal product for stress-induced fatigue, exhaustion and anxiety, and it is used for similar purposes across Europe.[17] It is the main adaptogen approved by the European Medicines Agency’s herbal committee for the indication “stress.”[19]

Researchers have isolated about 140 compounds from the root. They include phenylpropanoids, phenylethanoids, flavonoids and proanthocyanidins.[1] The two marker compounds you will see on labels are rosavins and salidroside. Rosavin is the marker used to tell R. rosea apart from related Rhodiola species, while salidroside is also found in other species.[17]

How Does Rhodiola Work?

Rhodiola is usually called an adaptogen, meaning a substance thought to help the body handle stress more efficiently. Proposed mechanisms, mostly from lab and animal research, include effects on the stress-hormone (HPA) axis that lower cortisol, plus effects on stress-protective proteins such as heat shock proteins.[1] In a human trial in burnout patients, rhodiola changed the cortisol response to waking compared with placebo.[4] That is consistent with an HPA-axis effect, but the mechanism in people is not settled.

Rhodiola Benefits: What The Research Shows

Evidence ratings: Moderate = several controlled human trials with mostly consistent results; Limited = few or mixed trials, or mostly uncontrolled studies; Preliminary = theory, animal data or narrative reviews only.

Stress-Related Fatigue And Mental Fatigue (Evidence: Moderate, With Caveats)

This is rhodiola’s main use. A 2012 systematic review found that 3 of 5 randomized trials on mental fatigue reported benefits. The same review noted that every included study had a high risk of bias or reporting flaws that made it hard to judge their true validity.[2] A 2011 systematic review was somewhat more positive about trial quality but stressed that individual findings had not been independently replicated.[3]

Key individual trials:

  • Physicians on night duty: In 56 young doctors, a low daily dose of the standardized extract SHR-5 improved a fatigue index of associative thinking, short-term memory and concentration during the first two-week period of a crossover trial.[5]
  • Students during exams: A 20-day low-dose regimen improved mental fatigue, physical fitness and well-being compared with placebo. The authors noted the dose was probably too low.[6]
  • Military cadets: In 161 cadets, a single dose of SHR-5 produced a significant anti-fatigue effect on mental work capacity compared with placebo. A 50% higher dose worked no better.[7]
  • Healthy young men: Four weeks of 600 mg/day shortened simple and choice reaction times but did not change endurance capacity.[15]

A caution about independence: Alexander Panossian, a co-author of the controlled burnout trial, lists the Swedish Herbal Institute’s research and development department as his affiliation, and much of the SHR-5 literature comes from a small, connected group of researchers.[1][4] Independent replication remains the main gap.[3]

Burnout (Evidence: Limited To Moderate)

The best controlled burnout study randomized 60 adults with clinically defined fatigue syndrome to 576 mg/day of SHR-5 or placebo for 28 days. Both groups improved, a sign of a large placebo effect. Rhodiola outperformed placebo on a burnout scale and several attention measures, and it reduced the cortisol response to waking.[4]

A larger 12-week study gave 400 mg/day of a different extract (WS 1375) to 118 burnout outpatients and found that most outcomes improved, some within one week.[8] That study had no placebo group, and one of its two authors worked for the German herbal medicine company Dr. Willmar Schwabe, so it can generate hypotheses but cannot prove the extract caused the improvement.

Prolonged Fatigue And Life Stress (Evidence: Limited)

Two more open-label, single-arm trials of WS 1375 at 200 mg twice daily reported improvements. One included 101 adults with life-stress symptoms over 4 weeks,[10] and the other 100 adults with prolonged or chronic fatigue over 8 weeks.[9] Neither had a control group, which matters because the placebo response in fatigue and stress studies can be large.[4]

Anxiety And Mood (Evidence: Limited)

In 80 mildly anxious adults, 400 mg/day for 14 days reduced self-reported anxiety, stress, anger, confusion and depression compared with no treatment. There was no placebo, and cognitive performance did not differ between groups.[11] For more on calming options, see our ashwagandha and L-theanine pages.

Depression (Evidence: Limited, And Not A Substitute For Treatment)

In a 6-week placebo-controlled trial of 89 people with mild to moderate depression, 340 or 680 mg/day of SHR-5 improved depression scores while placebo did not.[12] A U.S. trial comparing rhodiola, sertraline and placebo over 12 weeks found no statistically significant difference among the three groups. Rhodiola caused far fewer side effects than sertraline (30% vs. 63% of participants).[13] An international psychiatric task force reviewing the evidence did not support rhodiola for mood disorders.[14] If you have depression, talk to a clinician rather than self-treating.

Physical Performance (Evidence: Limited And Mixed)

A 2023 systematic review of 13 trials found mostly positive but heterogeneous results. Acute doses helped endurance and perceived exertion, and most studies had an unclear or high risk of bias.[16] This page focuses on cognition, so we will not go further here.

Rhodiola For ADHD (Evidence: None From Clinical Trials)

“Rhodiola for ADHD” is a popular search, but when we searched PubMed, we found no clinical trials testing rhodiola in people with ADHD. A 2023 narrative review lists rhodiola among plants “associated with” neuroprotective effects relevant to neurodevelopmental disorders including ADHD, and its authors call for clinical studies.[20] That is a long way from evidence that it helps. It is plausible that rhodiola’s anti-fatigue effect could help someone feel more alert, but that is not the same as treating ADHD symptoms. See our guide to the best nootropics for ADHD for options with more data, and do not stop or replace prescribed ADHD treatment.

Rhodiola Rosea Dosage: Studied Doses

Purpose Dose Duration Study
Stress-related fatigue / burnout 576 mg/day SHR-5 28 days Olsson et al., 2009[4]
Mild to moderate depression 340 or 680 mg/day SHR-5 6 weeks Darbinyan et al., 2007[12]
Burnout symptoms (open-label) 400 mg/day WS 1375 12 weeks Kasper & Dienel, 2017[8]
Prolonged fatigue (open-label) 200 mg twice daily WS 1375 8 weeks Lekomtseva et al., 2017[9]
Life-stress symptoms (open-label) 200 mg twice daily WS 1375 4 weeks Edwards et al., 2012[10]
Mild anxiety 200 mg twice daily (before breakfast and lunch) 14 days Cropley et al., 2015[11]
Reaction time in healthy men 600 mg/day 4 weeks Jówko et al., 2018[15]

A daily dose of 400 mg is the recommended amount for the WS 1375 extract.[9] Lower “maintenance” doses were used in the physician and student studies, but the student-study authors judged their dose suboptimal.[5][6]

When To Take Rhodiola

Take rhodiola in the morning or early afternoon. Insomnia is a reported side effect,[18] and the anxiety trial dosed before breakfast and before lunch.[11] Effects in the open-label studies were noticed within days to a week,[8][10] but the controlled burnout trial measured outcomes after 4 weeks.[4] Give it at least that long before judging.

Forms And What To Look For In A Rhodiola Supplement

  • Species: Make sure the label says Rhodiola rosea. Rhodiola crenulata, used in traditional Chinese medicine, is a different species and a common adulterant in the R. rosea supply chain.[17]
  • Standardization (3% rosavins / 1% salidroside): Many supplements, including Mind Lab Pro, are standardized to 3% rosavins and 1% salidroside. This label confirms marker content, which matters because about one-fifth of products tested in one analysis contained no rosavin, and roughly 80% of the rest had less rosavin than registered medicinal products.[17] Standardization does not guarantee equivalence to a studied extract. SHR-5 and WS 1375 are proprietary, so results from those trials may not transfer exactly.
  • Root tinctures and teas: The clinical trials used standardized dry extracts, not tinctures or teas. Liquid products are hard to compare to studied doses.
  • Third-party testing: Given the documented adulteration problem, choose brands that publish certificates of analysis confirming species and marker content.

Rhodiola Side Effects: Is Rhodiola Safe?

According to the National Center for Complementary and Integrative Health (NCCIH), rhodiola is possibly safe for up to 12 weeks. Reported side effects include dizziness, headache, insomnia, and either dry mouth or excess saliva.[18] In clinical trials, adverse events were generally mild,[3][10] and in the depression trial, 30% of rhodiola users reported side effects, compared with 63% on sertraline and 17% on placebo.[13] Long-term safety beyond about 3 months has not been well studied.[18]

Drug Interactions And Who Should Avoid Rhodiola

  • Blood pressure medication: Interactions between rhodiola and losartan have been reported.[18]
  • Antidepressants and mood disorders: Rhodiola has been studied for depression,[12][13] so if you take antidepressants or have bipolar disorder, involve your prescriber before adding it.
  • Pregnancy and breastfeeding: Little is known about safety. Avoid unless your clinician approves.[18]
  • Any prescription medication: NCCIH advises talking with a health care provider before combining herbs with medicines.[18]

How Rhodiola Stacks With Other Nootropics

Rhodiola is often paired with calming adaptogens. Our ashwagandha vs rhodiola comparison explains how they differ and whether to combine them. It also appears in stress-focused stacks with L-tyrosine, L-theanine and Panax ginseng. Most of these combinations have not been tested together. One placebo-controlled trial found that a mix of magnesium, B vitamins, green tea extract and rhodiola changed EEG activity during attention tasks under induced social stress, with no difference in task performance.[21] For general guidance on combining ingredients, see nootropic stacks.

Where To Buy Rhodiola Rosea

If you want a study-matched dose (roughly 200–600 mg/day), a single-ingredient, standardized R. rosea extract is the practical choice. We recommend Nootropics Depot because it publishes third-party testing, which matters for an herb with a documented adulteration problem. For now, we link to its authorized Amazon store. Buy only from listings that say “Sold by Nootropics Depot.”

Check Nootropics Depot Rhodiola Rosea On Amazon

Mind Lab Pro: Low-Dose Rhodiola In A Broad Stack

Mind Lab Pro includes 50 mg of Rhodiola rosea standardized to 3% rosavins and 1% salidroside. That is well below the 200–680 mg/day used in most clinical trials. The standardization is a plus, but you should not expect the burnout or fatigue effects seen in studies from 50 mg alone. Mind Lab Pro makes sense as a well-tolerated daily formula covering several ingredients at once. If rhodiola for stress-related fatigue is your main goal, add or choose a standalone extract at a studied dose. Read our Mind Lab Pro review.

Check Mind Lab Pro Price

Rhodiola Rosea FAQs

What Is Rhodiola Used For?

Mainly stress-related fatigue, burnout symptoms and mental performance under stress. Those are the uses with the most trial data.[2][4] It is also marketed for mood and exercise, where evidence is weaker or mixed.[14][16]

How Long Does Rhodiola Take To Work?

Some open-label studies reported changes within days to a week,[8][10] but controlled trials typically assessed results after 4–6 weeks.[4][12]

Is Rhodiola Safe To Take Every Day?

NCCIH considers it possibly safe for up to 12 weeks. Longer-term safety is not well studied.[18]

Is Rhodiola Stimulating Or Calming?

Users and researchers generally describe it as mildly energizing and anti-fatigue rather than sedating, and insomnia is a reported side effect.[1][18] That is why it is usually taken earlier in the day.

Does Rhodiola Help With ADHD?

No clinical trials have tested it in ADHD. Current claims are based on theory and narrative reviews.[20]

What Does 3% Rosavins And 1% Salidroside Mean?

It means the extract was tested to contain at least those percentages of marker compounds. Rosavin in particular helps confirm the product is actually R. rosea.[17]

Can I Take Rhodiola With Ashwagandha?

Many people do, but the combination has not been tested in a dedicated trial. See ashwagandha vs rhodiola for details.

Browse all nootropic ingredients or read our nootropic side effects guide.

Medical disclaimer: This article is for educational purposes only and is not medical advice. Dietary supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease. Talk with your doctor or pharmacist before starting a supplement, especially if you are pregnant, nursing, take prescription medication or have a medical condition. Read our full medical disclaimer.

References

  1. Panossian A, et al. Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine. 2010;17(7):481-493. PubMed
  2. Ishaque S, et al. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complement Altern Med. 2012;12:70. PubMed
  3. Hung SK, et al. The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine. 2011;18(4):235-244. PubMed
  4. Olsson EM, 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 Med. 2009;75(2):105-112. PubMed
  5. Darbinyan V, et al. Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000;7(5):365-371. PubMed
  6. Spasov AA, et al. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000;7(2):85-89. PubMed
  7. Shevtsov VA, et al. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003;10(2-3):95-105. PubMed
  8. Kasper S, Dienel A. Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatr Dis Treat. 2017;13:889-898. PubMed
  9. Lekomtseva Y, et al. Rhodiola rosea in subjects with prolonged or chronic fatigue symptoms: results of an open-label clinical trial. Complement Med Res. 2017;24(1):46-52. PubMed
  10. Edwards D, et al. Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms—results of an open-label study. Phytother Res. 2012;26(8):1220-1225. PubMed
  11. Cropley M, et al. The effects of Rhodiola rosea L. extract on anxiety, stress, cognition and other mood symptoms. Phytother Res. 2015;29(12):1934-1939. PubMed
  12. Darbinyan V, et al. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343-348. PubMed
  13. Mao JJ, et al. Rhodiola rosea versus sertraline for major depressive disorder: a randomized placebo-controlled trial. Phytomedicine. 2015;22(3):394-399. PubMed
  14. Sarris J, et al. Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: the World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce. World J Biol Psychiatry. 2022;23(6):424-455. PubMed
  15. Jówko E, et al. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men. J Sport Health Sci. 2018;7(4):473-480. PubMed
  16. Sanz-Barrio PM, et al. Rhodiola rosea supplementation on sports performance: a systematic review of randomized controlled trials. Phytother Res. 2023;37(10):4414-4428. PubMed
  17. Booker A, et al. The authenticity and quality of Rhodiola rosea products. Phytomedicine. 2016;23(7):754-762. PubMed
  18. National Center for Complementary and Integrative Health. Rhodiola. NCCIH. NCCIH
  19. Anghelescu IG, et al. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018;22(4):242-252. PubMed
  20. Grosso C, et al. From plants to psycho-neurology: unravelling the therapeutic benefits of bioactive compounds in brain disorders. Antioxidants (Basel). 2023;12(8):1603. PubMed
  21. Boyle NB, et al. A combination of green tea, rhodiola, magnesium, and B vitamins increases electroencephalogram theta activity during attentional task performance under conditions of induced social stress. Front Nutr. 2022;9:935001. PubMed

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