Rhodiola rosea benefits and side effects

Rhodiola, scientifically known as Rhodiola rosea, is an herb known for its potential to improve mood, reduce stress, and enhance overall well-being. This adaptogenic plant has been used for centuries in traditional medicine, and today, its benefits are being explored by modern science. Let’s explore the benefits, side effects, supplementation options, and dosage of Rhodiola rosea.

What is rhodiola?

Rhodiola, also known as "golden root" or "Arctic root," is a plant that grows in cold regions of Europe, Asia, and North America. It’s often classified as an adaptogen, meaning it helps your body adapt to stress and enhances overall resilience. The plant contains compounds like rosavin and salidroside, which contribute to its beneficial effects on health.

Rhodiola benefits

Rhodiola has a range of benefits that may potentially improve both mental and physical well-being.

May help decrease stress

Rhodiola is often used for its stress-reducing effects. Studies show that it can help lower cortisol levels, the hormone responsible for the body’s stress response. Reducing cortisol levels may help you feel more relaxed, focused, and less anxious [1].

May help with fatigue

If you frequently feel tired or run down, rhodiola might be able to help. It has been shown to reduce fatigue and improve energy levels, particularly in people dealing with physical or mental exhaustion [2]. Some research indicates that it may even enhance endurance during physical activities [3].

Could help reduce symptoms of depression

Rhodiola may support your mood by increasing the levels of serotonin and dopamine in your brain. These neurotransmitters are essential for regulating mood, and a balance of them may help alleviate symptoms of mild depression [4].

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May improve brain function

Rhodiola rosea has been linked to improved cognitive function. Some studies suggest it can enhance memory, focus, and overall mental clarity [5]. By protecting brain cells from oxidative stress, rhodiola may support your brain health.

May improve exercise performance

Athletes and fitness enthusiasts may find rhodiola beneficial for improving performance. It has been shown to increase endurance and reduce the perception of effort, making intense workouts more manageable [6]. It could also help in reducing recovery time after strenuous physical activity [7].

May help manage diabetes

Rhodiola’s potential benefits may extend to blood sugar management. Some studies suggest that the plant may help reduce insulin resistance, which is important for managing type 2 diabetes. However, more research is needed to fully understand its role in diabetes care [8].

May have anticancer properties

Emerging research suggests that rhodiola may possess anticancer properties. Some studies indicate that the herb may inhibit the growth of certain cancer cells and support the body’s natural defenses against tumor formation [9] [10].

Rhodiola side effects

While rhodiola is generally safe for most people, some side effects can occur. These may include dizziness, dry mouth, or trouble sleeping if taken in large amounts. 

People with underlying health conditions, such as high blood pressure or heart problems, should consult with their doctor before using rhodiola.

Pregnant or breastfeeding women should avoid using rhodiola unless advised by a healthcare professional.

What to look for in rhodiola supplements

When choosing a rhodiola supplement, it's important to look for a product that contains a standardized extract, ideally with a high concentration of active compounds like rosavin and salidroside.

The supplement should also be free from unnecessary fillers and additives. To ensure you’re getting a high-quality product, check for third-party testing or certifications.

Rhodiola rosea dosage

The appropriate dosage of rhodiola varies based on individual needs and health conditions. Typically, doses range from 200 to 600 mg per day.

It’s best to start with a lower dose and gradually increase to assess how your body responds. Always follow the manufacturer’s instructions and consult with a healthcare provider before starting a new supplement.

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FAQs

What does rhodiola do to your body?

Rhodiola may potentially help your body cope with stress, improve energy levels, and enhance mental clarity. It works by balancing cortisol levels and supporting your body’s natural resilience to stress.

Is it OK to take rhodiola every day?

Yes, it is generally safe to take rhodiola daily. However, it’s important to follow the recommended dosage and consult with your healthcare provider, especially if you have underlying health conditions.

Which is better: rhodiola or ashwagandha?

Both rhodiola and ashwagandha are powerful adaptogens, but they work in slightly different ways. Rhodiola is particularly effective at boosting energy levels and reducing fatigue, while ashwagandha is known for promoting relaxation and reducing anxiety. The best choice depends on your individual needs.

References

[1] Anghelescu, I. G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: a review. International Journal of Psychiatry in Clinical Practice, 22(4), 242–252. https://doi.org/10.1080/13651501.2017.1417442 

[2] Lekomtseva, Y., Zhukova, I., & Wacker, A. (2017). Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial. Complementary medicine research, 24(1), 46–52. https://doi.org/10.1159/000457918 

[3] Noreen, E. E., Buckley, J. G., Lewis, S. L., Brandauer, J., & Stuempfle, K. J. (2013). The effects of an acute dose of Rhodiola rosea on endurance exercise performance. Journal of strength and conditioning research, 27(3), 839–847. https://doi.org/10.1519/JSC.0b013e31825d9799 

[4] Mao, J. J., Xie, S. X., Zee, J., Soeller, I., Li, Q. S., Rockwell, K., & Amsterdam, J. D. (2015). Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial. Phytomedicine, 22(3), 394-399. https://doi.org/10.1016/j.phymed.2015.01.010 

[5] Ma, G. P., Zheng, Q., Xu, M. B., Zhou, X. L., Lu, L., Li, Z. X., & Zheng, G. Q. (2018). Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Frontiers in pharmacology, 9, 1415. https://doi.org/10.3389/fphar.2018.01415 

[6] Duncan, M. J., & Clarke, N. D. (2014). The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active Men. Journal of sports medicine (Hindawi Publishing Corporation), 2014, 563043. https://doi.org/10.1155/2014/563043 

[7] Abidov, M., Grachev, S., Seifulla, R. D., et al. (2004). Extract of Rhodiola rosea Radix reduces the level of C-reactive protein and creatinine kinase in the blood. Bulletin of Experimental Biology and Medicine, 138, 63–64. https://doi.org/10.1023/B:BEBM.0000046940.45382.53 

[8] Qi, S. S., Shao, M. L., Ze, S., & Zheng, H. X. (2021). Salidroside from Rhodiola rosea L. attenuates diabetic nephropathy in STZ induced diabetic rats via anti-oxidative stress, anti-inflammation, and inhibiting TGF-β1/Smad pathway. Journal of Functional Foods, 77, 104329. https://doi.org/10.1016/j.jff.2020.104329 

[9] Li, Y., Pham, V., Bui, M., Song, L., Wu, C., Walia, A., Uchio, E., Smith-Liu, F., & Zi, X. (2017). Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Current pharmacology reports, 3(6), 384–395. https://doi.org/10.1007/s40495-017-0106-1 

[10] Fan, X. J., Wang, Y., Wang, L., & Zhu, M. (2016). Salidroside induces apoptosis and autophagy in human colorectal cancer cells through inhibition of PI3K/Akt/mTOR pathway. Oncology reports, 36(6), 3559–3567. https://doi.org/10.3892/or.2016.5138