Rhodiola Rosea is a herbal supplement in a class of compounds called adaptogens. Adaptogens are believed to have a potent effect in reducing biological stressors. Published studies on Rhodiola Rosea show impressive and promising results.
Rhodiola Rosea originates from and grows in high altitude environments such as the cold mountain ranges across Europe and Asia. The two main bioactive compounds in Rhodiola Rosea are rosavin and salidroside. These are often used as markers of the plant's potency. However, there are thought to be over 100 more bioactive compounds that have yet to be studied.
Rhodiola Rosea can be ingested in various forms such as:
- Capsules
- Tablets
- Powder
- Liquid tea
Rhodiola Rosea is best known as an adaptogen, a compound to buffer stress. This randomised, double-blind, placebo study from 2018 in Sweden studied 60 participants split between two groups. One group took 576 mg of standardised Rhodiola Rosea daily split between 4 doses, whilst the second group took 4 placebo tablets daily. After 28 days, the Rhodiola Rosea group saw significant decreases in morning cortisol compared to the placebo group. The study's results have also shown improvements in burnout symptoms, mental health, depression, and attention.
This 2024 meta-analysis whose authors include Dr Andy Galpin and Dr Grant Tinsley, found that acute Rhodiola Rosea supplementation of 200mg "may prolong time-to-exhaustion and improve time trial performance in recreationally active males and females". In short, Rhodiola Rosea may increase performance and endurance during athletic activity. The analysis also found that supplementation at higher doses of 1500mg - 2400mg have shown positive effects on sprint performance and resistance training in both trained and untrained adults. However, any positive impact on muscle damage and inflammation remains inconclusive.
Rhodiola Rosea also has a potent effect on neurotransmitters in the brain such as serotonin and dopamine. See How does Rhodiola Rosea work for further detail. It is thought, that because of this Rhodiola Rosea is effective in reliving symptoms of depression. One study has directly compared Rhodiola Rosea with a chemical antidepressant sertraline. In the study, 57 people who were clinically diagnosed with depression were split into three groups who each received either Rhodiola Rosea, sertraline or a placebo pill for 12 weeks. At the end of the study, sertraline has the greatest effect but Rhodiola Rosea did reduce symptoms of depression and had far fewer side effects than sertraline. This study suggests that Rhodiola Rosea could be a natural alternative to traditional antidepressants.
This 100 person study in Germany explored Rhodiola Rosea supplementation for fatigue symptoms. Each participant in the study had "prolonged or chronic fatigue symptoms". Each person were given 2 x 200mg Rhodiola Rosea supplements daily for 8 weeks. Fatigue symptoms reduced by the end of week 1 and significant decreases were seen by week 8.
Whilst we try to focus on human studies where possible, animal studies have suggested additional benefits to Rhodiola Rosea supplementation. These include:
- Rhodiola Rosea may help to improve diabetes
- Rhodiola Rosea may contain anti-cancer properties
- Rhodiola Rosea may improve brain function
Rhodiola Rosea is believed to work and achieve benefits through several pathways. One of the most discussed mechanisms as an adaptogen is modulating the Hypothalamic-Pituitary-Adrenal (HPA) Axis. This is where Rhodiola Rosea can regulate the production of stress hormones such as cortisol in the hypothalamus, the pituitary gland and the adrenal glands helping to manage the body’s response to stress. This review has also documented that people supplementing Rhodiola Rosea may have increased beta-endorphin's in the brain. These 'feel good' proteins are synthesised by the pituitary gland in response to stress or pain. The same review also explains that Rhodiola Rosea can have a direct effect on our cells membranes and make it easier for serotonin and it's precursors to cross the blood brain baRhodiola Roseaier. This can potentially improve mood, cognitive function, and mental health. With this in mind, pairing with Rhodiola Rosea with serotonin precursors such as 5-HTP or tryptophan may be beneficial.
Rhodiola Rosea is normally given in multiple doses per day to maintain a steady level of rosavin and salidroside in the blood stream. These compounds have varying levels of absorption, multiple doses may help keep sustain availability throughout the day. Most studies that show benefit of Rhodiola Rosea had used a range between 150mg - 600mg total per day split into smaller doses.
Choosing a time of day to take Rhodiola Rosea will depend on the desired outcome. For instance for sport and performance, 200mg taken 60 minutes before a sporting event or activity has been shown to improve performance and endurance. For more general usage, its advised to either take Rhodiola Rosea in the morning or early afternoon. Anecdotally, Rhodiola Rosea can have stimulating effects and if taken too late in the day sleep could be compromised.
Rhodiola Rosea has a fantastic safety record, no adverse effects have been reported in any of the published studies.
The most documented studies on Rhodiola Rosea with potential benefits shown range between 1 to 12 weeks. The timeframe may depend on the desired outcome. For example, if the outcome is for performance this study shows that just 6 days of Rhodiola Rosea supplementation at 50mg 30 minutes before the event can yield performance boosts of up to 25%. Whilst fatigue studies saw a significant increase in week 1.
Studies in Rhodiola Rosea supplementation for a wide range of benefits continue to be published. It's fantastic safety record with little known side effects make this a fantastic option for people of all ages for a range of benefits. The two main compounds of Rhodiola Rosea are rosavin and salidroside. Researches have found that Rhodiola Rosea may improve:
- Stress
- Athletic performance and endurance
- Symptoms of depression
- Fatigue
- Diabetes management
- Cancer (more research needed)
- Brain function:brDosage will greatly depend on the desired outcome. The typical ranges are 150mg - 600mg per day broken into multiple servings. This is to maintain a constant level of rosavin and salidroside in the bloodstream. If taken for sport, it is usually taken 60 minutes before activity otherwise it may be best taken in the morning or early afternoon to avoid any disruptions in sleep. Effects may be seen after as little as one week. More research is needed, but Rhodiola Rosea has the promise of being a safe and effective supplement for a wide range of people.
