Rhodiola Rosea

adaptogens

★★★★★

Scandinavian adaptogen herb used for centuries to combat fatigue and stress. May improve mental and physical performance under pressure.

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Benefits

✓Reduces fatigue

✓Stress resilience

✓Mental performance under pressure

✓May improve exercise performance

✓Mild antidepressant effects

Dosage

Typical Dose

200-400mg daily (3% rosavins, 1% salidroside)

Upper Limit

600mg daily

Timing

Morning on empty stomach. Cycling recommended (5 days on, 2 off).

Forms & Bioavailability

SHR-5 Extract

Good — most clinically studied extract

Standardised Root Extract

Good — look for 3% rosavins, 1% salidroside

Side Effects

⚠Insomnia if taken too late

⚠Mild dizziness

⚠Dry mouth

⚠Generally well tolerated

Interactions

⚡Antidepressants (SSRIs) — potential serotonin interaction

⚡Blood pressure medications — may have additive effect

⚡Stimulants — may be overstimulating when combined

Research Summary

Multiple RCTs showing reduced fatigue and improved mental performance. A 2012 systematic review of 11 trials found consistent anti-fatigue effects. Less studied than ashwagandha but promising.

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The Bottom Line on Rhodiola Rosea

Rhodiola Rosea is moderately researched with promising but sometimes mixed evidence.It is most commonly used for reduces fatigue and stress resilience. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.

About Our Research

This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.

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Goal Guides for Rhodiola Rosea

See how Rhodiola Rosea can help with specific health goals:

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Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.