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Rhodiola may help strengthen your response to physical and psychological stressors. Though more research is needed, it may also help protect against certain medical conditions.
Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia.
Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed.
Rhodiola is also known as arctic root or golden root. Its scientific name is Rhodiola rosea.
Its root contains more than 140 active ingredients, with the two most potent being rosavin and salidroside (1).
People in Russia and Scandinavian countries have used rhodiola for centuries to treat:
Today, it&#;s widely used as a dietary supplement for its many health benefits.
Here are 7 science-based health benefits of Rhodiola rosea.
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Ideas_Studio/Getty ImagesRhodiola has long been known as an adaptogen, a natural substance that increases your body&#;s resistance to stress in non-specific ways.
Consuming adaptogens during stressful times is thought to help you handle stressful situations better (2, 3).
Rhodiola has also been shown to improve symptoms of burnout, which can occur with chronic stress. One study involved 118 people with stress-related burnout who took 400 mg of rhodiola daily for 12 weeks. Study participants showed clear improvement in various symptoms such as stress and depression commonly associated with burnout.
The most improvement occurred during the first week and continued throughout the study. Researchers noted that this was the first trial investigating clinical outcomes of rhodiola treatment for burnout. They found the results encouraging and recommended further trials (4).
SummaryAdaptogens like Rhodiola rosea may increase your body&#;s resistance to stress, allowing you to cope better during stressful times.
Stress, anxiety, and inadequate sleep are just a few factors that can contribute to fatigue, which can cause feelings of physical and mental tiredness.
Due to its adaptogenic properties, rhodiola is thought to help alleviate fatigue.
In one study, 100 people with chronic fatigue symptoms received 400 mg of rhodiola every day for 8 weeks. They experienced significant improvements in:
These improvements were observed after only 1 week of treatment and continued to improve through the final week of the study (5).
SummaryThe adaptogenic nature of rhodiola makes it a popular supplement for fighting fatigue and other symptoms associated with stress.
Depression is a common but serious illness that negatively affects how you feel and act.
It&#;s thought to occur when chemicals in your brain called neurotransmitters become unbalanced. Health professionals commonly prescribe antidepressants to help correct these chemical imbalances.
It has been suggested that Rhodiola rosea may have antidepressant properties that help balance the neurotransmitters in your brain.
One study compared the effects of rhodiola with the commonly prescribed antidepressant sertraline, which is sold under the name Zoloft. In the study, 57 people diagnosed with depression were randomly assigned to receive rhodiola, sertraline, or a placebo pill for 12 weeks (6).
While rhodiola and sertraline both reduced symptoms of depression, sertraline had a greater effect. However, rhodiola produced fewer side effects and was better tolerated.
SummaryResearch has shown that rhodiola may help improve some symptoms of depression. Similar to antidepressants, it may positively influence neurotransmitters that affect mood and emotion.
Exercise, proper nutrition, and a good night&#;s sleep are sure ways to keep your brain running strong (7).
Some supplements may also help, including rhodiola.
A review of 36 animal studies concluded that rodiola may improve learning and memory function (8).
An animal study found that just a single dose of rhodiola increased memory and had an antidepressant effect on mice. It suggested that rhodiola could become a good tool to increase cognition and counteract mood disorders in people (9).
Another research review concluded that the therapeutic properties of rhodiola may benefit many age-related diseases. Researchers called for more research to bridge the gap between experimental results and clinical applications (10).
SummaryRhodiola has been shown to increase mental performance during mentally stressful and physically strenuous times. However, more research is needed to verify these findings.
Rhodiola has been claimed to improve sports performance by reducing physical and mental fatigue and increasing antioxidant activity (11).
However, research results are mixed.
On the positive side, one animal study found that rhodiola could improve muscle power and strength performance in rats. In the study, the rats were given Rhodiola rosea extract combined with another compound in rhodiola called Rhaponticum carthamoides (Rha) after resistance exercise (12).
Another study found that ingesting rhodiola shortened reaction time and total response time in young, healthy, physically active men. It also increased antioxidant activity but had no effect on overall endurance (13).
In other studies, rhodiola has been shown to improve exercise performance by decreasing perceived exertion, or how hard participants felt their bodies were working (14).
On the skeptical side, research points to studies showing that rhodiola supplementation did not change oxygen uptake or muscle performance, and it didn&#;t enhance the immune system of marathon athletes (15).
Also, the National Center for Complementary and Integrative Health warns that there is insufficient evidence from human studies to conclude that rhodiola is helpful for any health-related use (16). Part of the reason for this may be that researchers do not yet understand exactly how rhodiola affects human performance (17).
SummaryRhodiola has the potential to increase sports performance, but more research is needed to confirm results.
Diabetes is a condition that occurs when your body develops a reduced ability to produce or respond to the hormone insulin, resulting in high blood sugar levels.
People with diabetes commonly use insulin injections or medications that increase insulin sensitivity to better manage their blood sugar levels.
Interestingly, animal research suggests rhodiola may help improve diabetes management (18).
The salidroside compound in rhodiola has been shown to help protect against diabetes and diabetic nephropathy (kidney disease) in rats (19).
These studies were performed in rats, so their results can&#;t be generalized to humans. However, they&#;re a compelling reason to investigate the effects of rhodiola on diabetes in people.
If you have diabetes and wish to take rhodiola supplements, speak with your dietitian or doctor first.
SummaryRhodiola has been shown to help protect against diabetes in rodents, suggesting it may be a valuable
supplement for diabetes management in humans. However, more research in humans is needed.
Salidroside, a potent component of rhodiola, has been investigated for its anticancer properties.
Test-tube and animal studies have shown that it may inhibit the growth of lung, bladder, gastric, and colon cancer cells (20, 21, 22, 23).
As a result, researchers have suggested that rhodiola may be useful in the treatment of many types of cancer.
However, until human studies become available, whether rhodiola can help treat cancer remains unknown.
SummaryTest-tube and animal experiments have shown that an active ingredient in rhodiola called salidroside inhibits the growth of cancer cells. However, its effects in humans are yet undetermined.
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Rhodiola is a relatively rare plant and is available primarily as Rhodiola rosea extract in capsules or tablets. It&#;s also available as a tea, but many people prefer the pill form because it enables accurate dosing.
Unfortunately, rhodiola supplements are at risk of adulteration, or having its quality and purity lowered (24, 25).
To help avoid this, look for brands that carry the USP or NSF seal. These are third-party, nonprofit organizations that ensure supplements contain what they claim, without impurities.
In addition, look at the labels of these supplements to ensure they contain a standardized amount of 3 percent rosavins and 1 percent salidrosides. These are the naturally occurring proportions of these compounds in rhodiola root.
It&#;s best to take rhodiola on an empty stomach but not before bedtime, as it has a slightly stimulating effect (26). Most people take rhodiola extract in capsules or tablets containing between 100 to 200 mg with 3 percent rosavins and 0.8&#;1 percent salidroside. Tinctures are also available.
According to current research findings, rhodiola may be effective for improving symptoms of stress, fatigue, or depression when taken in doses ranging from 400&#;600 mg per day taken in single or divided doses (27, 28, 29).
What&#;s more, some studies have shown that lower doses between 200 and 300 mg per day may help boost athletic performance (30).
Current research findings suggests that rhodiola is safe and well tolerated. Recent clinical studies attribute few serious side effects to rhodiola (31).
However, as of mid-, the Food and Drug Administration (FDA) had issued six letters of warning to makers of rhodiola supplements (32). Issues addressed in the warnings included:
The FDA regulates dietary supplements as foods, not drugs. It does not allow any supplement to claim to cure, treat, or prevent a disease (33).
All supplements, including rhodiola, may have negative side effects. This is especially true if the rhodiola is impure or combined with other herbs. Rhodiola may also interact with other medications you may take or aggravate another medical condition. Also, its effects haven&#;t been tested in children, pregnant people, or other vulnerable groups.
Quality problems can arise when buying herbal supplements (34). If you buy supplements, especially online, evaluate the source carefully. Also, check with a medical professional to be sure the supplement is safe for your particular health condition.
SummaryLook for third-party certifications to ensure your rhodiola supplement has not been adulterated with cheaper, less effective ingredients. Some studies suggest that a dose of 200&#;600 mg per day may be effective and safe for some uses. Rhodiola, like all dietary supplements, is not FDA approved as treatment for any condition.
Rhodiola has been used in traditional medicine in Russia and Scandinavian countries for centuries.
Studies have found rhodiola may help strengthen the body&#;s response to physical stressors like exercise and psychological stressors such as fatigue and depression.
Other studies, many in test tubes and animals, have suggested that rhodiola may help protect against certain health conditions, such as cancer, depression, and diabetes. However, there&#;s not enough high-quality human research to suggest that rhodiola can protect against these serious conditions or reduce their symptoms.
If you want to use rhodiola, look for supplements that have undergone third-party testing to avoid the potential for adulteration.
Overall, rhodiola has many health benefits and is considered safe with a low risk of side effects when it&#;s taken in the recommended dosages.
If you&#;re considering rhodiola, talk with a healthcare professional first to determine if it&#;s right for you.
Rhodiola rosea is a flowering herb that grows in cold, high-altitude regions of Europe and Asia. Other names for it include arctic root, golden root, king&#;s crown, and rose root.
Rhodiola rosea has been used in traditional medicine for many years, particularly in Russia, Scandinavia, and other cold, mountainous areas. Some people believe the herb can treat anxiety, depression, fatigue, anemia, and headaches.
Numerous studies have been conducted on the plant. While some results appear promising, many of the studies have been small, biased, or flawed. As such, experts say more research needs to be done to determine how Rhodiola rosea is effective, and whether it should be included in treatment plans.
Meanwhile, Rhodiola rosea has a low risk of side effects and appears to offer some benefits for many of these conditions. Therefore, it may be a natural option that is worth trying for its supposed uses.
The evidence for Rhodiola rosea&#;s health claims varies. The following are some of its popular uses and what research says about each one. The health benefits of this herbal root are probably linked to anti-inflammatory properties it may have.
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Rhodiola rosea is a flowering herb that has been used in traditional medicine for many years.One of the best-known claims about Rhodiola rosea is its power as a substance that helps the body adapt to stress, otherwise known as an adaptogen.
Its specific abilities and qualities, however, have not yet been scientifically proven with enough well-designed studies.
A report published in Alternative Medicine Review found that Rhodiola rosea shows promise as an adaptogen. Based on evidence from several small studies, the author states that the plant&#;s extracts provide benefits for mental health and heart function.
Another article describes Rhodiola rosea as &#;a versatile adaptogen,&#; stating that the herb can increase resistance to stress. In particular, the authors state that it holds promise as a possible treatment for reducing stress hormone levels and stress-induced heart problems.
Some people take Rhodiola rosea to enhance physical performance before exercise or as a way to improve concentration and thinking. There are also claims that it helps reduce physical and mental fatigue.
A number of studies touch on these claims. They include the following:
Despite these results, a large review published in BMC Complementary and Alternative Medicine looked at 206 studies on Rhodiola rosea and fatigue but found only 11 were suitable to include.
Five of these trials determined that Rhodiola rosea helped with symptoms of physical and mental fatigue. But, the reviewers state, all of the studies had a high risk of bias or had reporting flaws with an unknown bias.
The reviewers conclude that research on Rhodiola rosea is &#;contradictory and inconclusive.&#; They recommend a non-biased, valid trial of the herb before it is put forward as a treatment for fatigue.
One study found evidence to suggest that Rhodiola rosea may reduce symptoms of generalized anxiety disorder. Ten people were included in this study, and they took 340 mg of Rhodiola rosea extract for 10 weeks.
Another study in Phytomedicine found that Rhodiola rosea reduced symptoms of depression, but its effects were mild. The herb did not reduce symptoms as effectively as sertraline, a prescription antidepressant, although it had fewer and milder side effects.
The authors of this study concluded that, as it may be better tolerated by some people and did provide benefit, Rhodiola rosea may be suitable as a treatment for mild to moderate depression. The study included 57 people who took the herb for 12 weeks.
An active ingredient in Rhodiola rosea known as salidroside, was studied for its effects on binge eating. This study, published in Physiology & Behavior, was done using rats. It found that a dry extract of Rhodiola rosea that included 3.12 percent salidroside did help reduce or eliminate binge eating in the animals.
The rats that took Rhodiola rosea also had lower blood levels of a stress hormone that may play a role in binge eating.
Another study in the Journal of Psychopharmacology, similarly conducted on rats, determined that Rhodiola rosea may reduce stress-induced anorexia. The authors say their findings provide evidence to support claims that the herb has anti-stress properties.
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Rhodiola rosea is available in many forms. Any side effects experienced will likely be mild.Like many herbs, Rhodiola rosea is available in the form of capsules, tablets, dried powder, and liquid extract.
The dosage and amount of extract varies between brands and product types.
Herbs and supplements are regulated as food, not drugs, by the United States Food and Drug Administration (FDA).
As a result, knowing what dose to take and how much is included in the product is not always clear. There may also be issues with quality or purity.
Although some studies have listed dosages used for specific purposes, it appears that the herb may be taken at different strengths to treat different problems. In the Alternative Medicine Review article, the author says the dosage may vary, depending on how much standardized extract it contains.
Rosavin, in particular, is one of the compounds named as having an effect on reducing stress. The author of the review suggests approximately:
Though its therapeutic effects have yet to be proven, the studies on Rhodiola rosea all seem to agree that any side effects are mild.
Side effects have included:
Jitteriness is a particular problem among those prone to anxiety who take higher doses of the supplement.
As it has a mild stimulant-type effect, Rhodiola rosea is not recommended for people who have bipolar disorder or who are taking other stimulants.
One article suggests that people can take the herb on an empty stomach 30 minutes before breakfast and lunch. Avoiding it in the evening may help reduce sleep problems at night.
Rhodiola rosea has a long tradition of being used to help increase stamina, concentration, and mental well-being.
Large, valid studies on these effects are lacking. However, the herb&#;s low risk of side effects makes it an attractive option for people looking to improve their health in these specific areas.
As with any supplement, it is best for people to speak with a doctor before taking it.
Problems such as fatigue and trouble concentrating can sometimes be symptoms of an underlying health condition that needs treatment. Likewise, depression and anxiety can be serious mental health conditions that require the care of a doctor.
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