Table of ContentsView AllTable of ContentsWhat Is Rhodiola?Uses of RhodiolaSide EffectsPrecautionsDosageToxicityInteractionsSimilar SupplementsSources & What to Look ForFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Is Rhodiola?
Uses of Rhodiola
Side Effects
Precautions
Dosage
Toxicity
Interactions
Similar Supplements
Sources & What to Look For
Frequently Asked Questions
Rhodiola(Rhodiola rosea) is an herb containingsalidroside, an active ingredient that may improve depression, reduce stress, fight stress-related fatigue, and boost exercise performance.Salidroside is extracted from the plant’s roots and used in supplements.
Though studies support rhodiola’s effectiveness in improving depression, stress, and stamina, more research is needed to confirm its results. Additionally, rhodiola supplements can interact with many medications, including those prescribed for mental health disorders.Talk with your healthcare provider before taking supplements to be sure they’re safe for you.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Rhodiola plant.Carol Cinca / Getty Images
Carol Cinca / Getty Images
Rhodiola is considered to be anadaptogenas it increases the body’s reilience to the following stressors:
Laboratory studies indicate that the mood-enhancing effect of rhodiola appears to be due to the stimulation ofnorepinephrine,serotonin,dopamine, andacetylcholinereceptors in the brain regions responsible for regulating mood and affect.
Furthermore, the ability of rhodiola to increaseendogenousβ-endorphinlevels explains its antidepressant effect.
Rhodiola also blocksmonoamine oxidase A and B enzymeactivity.These enzymes break down neurotransmitters like serotonin, norepinephrine, and dopamine. Preventing the breakdown of these enzymes, in turn, increases the levels of neurotransmitters, which helps regulate mood.
Rhodiola has been studied in the setting of depression, stress-related fatigue, and exercise performance.
Depression
In a 12-week clinical trial consisting of 57 participants, rhodiola has been shown to produce less antidepressant effect compared toZoloft (sertraline), a conventional antidepressant therapy. However, rhodiolahas a more favorable side effect profile compared to Zoloft.
Because rhodiola has better tolerability than Zoloft, the researchers suggested that rhodiola can potentially serve as a treatment alternative for people who are intolerant to the side effects of conventional antidepressants.
However, the study was limited in that it looked at people with mild to moderatemajor depressive disorder (MDD). Thus, it is unclear if people with more severe MDD would benefit from rhodiola.
A 12-week study consisting of 100 participants aged 18 to 50 years with mild to moderate depression compared the antidepressant effect among the control group (one sertraline tablet + two placebo capsules), the high-dose rhodiola group (one sertraline tablet + two rhodiola capsules), and the low-dose rhodiola group (one sertraline tablet + one placebo + one rhodiola capsule).
Among the three groups, people with mild to moderate depression taking high-dose rhodiola daily showed the greatest reduction of symptoms of depression over 12 weeks.
Further studies investigating the efficacy and safety of rhodiola in people with severe MDD and people over 50 years old would be needed to determine if rhodiola is effective in such a population.
Stress-Related Fatigue
The effect of rhodiola on stress-related fatigue was evaluated in 60 peopleaged 20–55 years old over 28 days.Compared with the placebo group, the rhodiola group showed a significant positive change in fatigue symptoms in people with stress-related fatigue. Additionally,levels of cortisol(a stress hormone) reduced significantly following 28 days of treatment with rhodiola.
More rigorous studies examining the efficacy of rhodiola in reducing stress-related fatigue are needed to confirm such a finding.
Exercise Performance
Short-term supplementation of rhodiola in 10 resistance-trained male participants increased the average barbell speed during bench press exercise compared to placebo.
Despite the enhancement of resistance exercise performance, it is essential to note that the sample size is small, and it is unclear if the results will translate to untrained people or females.
Another study examined the effects of rhodiolasupplementation onanaerobic exerciseperformance in eleven female participants aged 18 to 24 years.
The study found that supplementing rhodiolaover three days and 30 minutes before the exercise trial increased anaerobic capacity. This enhanced anaerobic exercise performance.
However, further studies with larger sample sizes and more diverse populations are needed to clarify the role of rhodiola in enhancing anaerobic exercise performance.
Rhodiola Supplement Facts
What Are the Side Effects of Rhodiola?
Your provider may recommend you take rhodiola for stress, mood, orstamina support. However, consuming a supplement like rhodiola may have potential side effects. These side effects may be common or severe.
Common Side Effects
Minimal to no side effects were reported in clinical trials.
Common side effects of rhodiolareported in some studies include the following:
Severe Side Effects
No serious side effects were reported in clinical trials.
If you’re having a severe allergic reaction or if any of your symptoms feel life-threatening, call 911 and get medical help right away.
Keep the following precautions in mind when using an rhodiola supplement:
The following were excluded in some clinical trials, and, therefore, the efficacy and safety of rhodiola in such a context are unclear:
Dosage: How Much Rhodiola Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
As most of the human clinical studies use standardized extracts of rhodiola that include the entire spectrum of chemical constituents, look for products with 3% rosavin and 1% salidroside.
For depression:A dose escalation was used in a clinical study with the following schedule:
What Happens If I Take Too Much Rhodiola?
The daily dose used in clinical trials ranges from 364 to 1,500 mg.
Previous studies of rhodiola have reported long-term supplementation of up to 680 mg is safe and tolerable.
However, it is important to note that nitrile compounds in rhodiola may pose a safety risk when rhodiola is used long-term.
Rhodiola roseamay interact with the following:
Serotonergic medications: Theoretically, taking rhodiolaconcurrently with drugs, such asPaxil (paroxetine), may increase the risk of a rare but serious condition calledserotonin syndrome.While the clinical significance of such drug-herb interaction remains unclear, Zoloft (a serotonergic drug) has been used concurrently with rhodiola in a clinical study.
However, the concurrent use ofselective serotonin reuptake inhibitors (SSRIs)andserotonin-norepinephrine reuptake inhibitors (SNRIs)has been purported to decrease common antidepressant side effects such as poor memory, sexual dysfunction, and weight gain.
When rhodiola extract is given with tricyclic antidepressants, such asElavil (amitriptyline), there is a reduction in the side effects of the drugs and a positive effect on mood symptoms.
Additionally, extracts of rhodiola have been found to block the activity of CYP3A4, CYP2D6, and P-glycoprotein (P-gp) based on a test-tube study. Therefore, caution should be taken when combining rhodiola supplement with drugs (especially centralnervous systemdrugs) associated with CYP3A4, CYP2D6, and P-gp.
Stimulant medications:Rhodiola roseamay have an additive effect with other stimulants.
It is essential to carefully read a supplement’s ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
Other supplements with similar properties to rhodiola include the following:
Like rhodiola, ashwagandha, Asian ginseng, Siberian ginseng, maral root, and schisandra are considered plant adaptogens (substances that help the body cope with mental and physical stress).
Some stress support supplements use a combination of adaptogenic herbs.
While green tea, magnesium, and B vitamins are not considered adaptogens, they are similar to rhodiola because they possess stress-relieving effects.
Unlike rhodiola, green tea, and magnesium, evidence from an analysis of a collection of studies suggests that B vitamins do not benefit anxiety.
Sources of Rhodiola & What to Look For
Rhodiola is available through supplements. Concern exists about the risk of overexploitation (overuse) of wild rhodiola, as well as overharvesting and illegal harvesting of the plant in protected areas.
Rhodiola Supplements
Rhodiola supplements are available in tablets, capsules, and liquid extracts.
Animal studies have shown that piperine, a compound found in black pepper, increases the absorption of rosavin and salidroside, both active compounds found in rhodiola.You may see some rhodiola supplements with black pepper extract added in for enhanced absorption.
Because rhodiola can cause sleep disturbances or vivid dreams, it should be taken early in the day during the first few weeks.
Rhodiola roseais best taken on an empty stomach at least 30 minutes before breakfast and lunch.
Summary
Research on rhodiola, an adaptogenic herb, has shown promising results in depression, stress, fatigue, and exercise endurance. While rhodiola is generally tolerable, it should be avoided if you have certain medical conditions, such as bipolar disorder, or take certain prescription drugs. Consult with your healthcare provider to determine if a rhodiola supplement is appropriate.
Evidence from research studies has shown that rhodiola improves mood in people with mild to moderate depression.Considered anadaptogen,rhodiola has also been shown to play a role in reducing stress and fatigue.Rhodiola is medically established as a safe and effective anti-fatigue drug in Russia. Moreover, the Pharmacological and Pharmacopoeia Committee of the Soviet Ministry of Health recommended the medicinal use of rhodiola.While more research is needed, some studies have shown that rhodiola improves exercise endurance.
Evidence from research studies has shown that rhodiola improves mood in people with mild to moderate depression.
Considered anadaptogen,rhodiola has also been shown to play a role in reducing stress and fatigue.
Rhodiola is medically established as a safe and effective anti-fatigue drug in Russia. Moreover, the Pharmacological and Pharmacopoeia Committee of the Soviet Ministry of Health recommended the medicinal use of rhodiola.
While more research is needed, some studies have shown that rhodiola improves exercise endurance.
Consult with your healthcare provider before starting rhodiola supplements, especially if you have certain health conditions, including bipolar disorder,psychotic disorders,anxiety,a substance use disorder or dependence disorder,or dementia.Also speak to a medical professional first if you have had a severe allergic reaction toR. rosea, are pregnant or breastfeeding,are of childbearing potential and not using an acceptable form of contraception,and are younger than 18 years old.
Consult with your healthcare provider before starting rhodiola supplements, especially if you have certain health conditions, including bipolar disorder,psychotic disorders,anxiety,a substance use disorder or dependence disorder,or dementia.
Also speak to a medical professional first if you have had a severe allergic reaction toR. rosea, are pregnant or breastfeeding,are of childbearing potential and not using an acceptable form of contraception,and are younger than 18 years old.
Since rhodiola increases serotonin and norepinephrine levels, it can theoretically produce an additive effect when used concurrently withserotonergicandstimulant medication, respectively.
Please consult with your healthcare provider before starting rhodiola if you take medications such as Cozaar (losartan), Dilantin (phenytoin), or Jantoven (warfarin);stimulants;chemotherapy;MAOIs (within 14 days);and antidepressants, mood stabilizers, or antipsychotics.
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ivanova Stojcheva E, Quintela JC.The effectiveness ofRhodiola roseaL. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions-encouraging clinical evidence.Molecules. 2022 Jun 17;27(12):3902. doi:10.3390/molecules27123902
Memorial Sloan Kettering Cancer Center.Rhodiola.
Ballmann CG, Maze SB, Wells AC, et al.Effects of short-term Rhodiola rosea (golden root extract) supplementation on anaerobic exercise performance.J Sports Sci. 2019;37(9):998-1003. doi:10.1080/02640414.2018.1538028
Mao JJ, Xie SX, Zee J, et al.Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial.Phytomedicine. 2015;22(3):394-399. doi:10.1016/j.phymed.2015.01.010
Gao L, Wu C, Liao Y, Wang J.Antidepressants effects of Rhodiola capsule combined with sertraline for major depressive disorder: A randomized double-blind placebo-controlled clinical trial.J Affect Disord. 2020;265:99-103. doi:10.1016/j.jad.2020.01.065
Ross SM.Rhodiola rosea (SHR-5), part I: A proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigue.Holist Nurs Pract. 2014;28(2):149-154. doi:10.1097/HNP.0000000000000014
Williams TD, Langley HN, Roberson CC, et al.Effects of short-term golden root extract (Rhodiola rosea) supplementation on resistance exercise performance.Int J Environ Res Public Health. 2021;18(13):6953. doi:10.3390/ijerph18136953
National Center for Complementary and Integrative Health.Rhodiola.
Pu WL, Zhang MY, Bai RY, et al.Anti-inflammatory effects of Rhodiola rosea L.: A review.Biomed Pharmacother. 2020;121:109552. doi:10.1016/j.biopha.2019.109552
Ross SM.Rhodiola rosea (SHR-5), part 2: A standardized extract of Rhodiola rosea is shown to be effective in the treatment of mild to moderate depression.Holist Nurs Pract. 2014;28(3):217-221. doi:10.1097/HNP.0000000000000030
Punja S, Shamseer L, Olson K, Vohra S.Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial.PLoS One. 2014;9(9):e108416. doi:10.1371/journal.pone.0108416
Tao H, Wu X, Cao J, et al.Rhodiola species: A comprehensive review of traditional use, phytochemistry, pharmacology, toxicity, and clinical study.Med Res Rev. 2019;39(5):1779-1850. doi:10.1002/med.21564
Thu OK, Spigset O, Nilsen OG, Hellum B.Effect of commercial Rhodiola rosea on CYP enzyme activity in humans.Eur J Clin Pharmacol. 2016;72(3):295-300. doi:10.1007/s00228-015-1988-7
Le TT, McGrath SR, Fasinu PS.Herb-drug interactions in neuropsychiatric pharmacotherapy - A review of clinically relevant findings.Curr Neuropharmacol. 2022;20(9):1736-1751. doi:10.2174/1570159X19666210809100357
Thu OK, Nilsen OG, Hellum B.In vitro inhibition of cytochrome P-450 activities and quantification of constituents in a selection of commercial Rhodiola rosea products.Pharm Biol. 2016;54(12):3249-3256. doi:10.1080/13880209.2016.1223145
Khanum F, Bawa AS, Singh B.Rhodiola rosea: A versatile adaptogen.Compr Rev Food Sci Food Saf. 2005;4(3):55-62. doi:10.1111/j.1541-4337.2005.tb00073.x
Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S.Plant adaptogens-History and future perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861
Boyle NB, Billington J, Lawton C, Quadt F, Dye L.A combination of green tea, rhodiola, magnesium and B vitamins modulates brain activity and protects against the effects of induced social stress in healthy volunteers.Nutr Neurosci. 2022;25(9):1845-1859. doi:10.1080/1028415X.2021.1909204
Young LM, Pipingas A, White DJ, Gauci S, Scholey A.A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and ‘at-risk’ individuals.Nutrients. 2019;11(9):2232. doi:10.3390/nu11092232
Brinckmann JA, Cunningham AB, Harter DEV.Running out of time to smell the roseroots: Reviewing threats and trade in wild Rhodiola rosea L.J Ethnopharmacol. 2021;269:113710. doi:10.1016/j.jep.2020.113710
Panossian A, Nikoyan N, Ohanyan N, et al.Comparative study of Rhodiola preparations on behavioral despair of rats.Phytomedicine. 2008;15(1-2):84-91. doi:10.1016/j.phymed.2007.10.003
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
