Rhodiola rosea
Rhodiola rosea L.
Also known as: Golden root, Arctic root, Rosavin, Rose root, Sedum rosea
Rhodiola rosea is an adaptogenic herb traditionally used to enhance resistance to stress, reduce fatigue, and improve physical and mental performance. It grows in cold, mountainous regions of Europe and Asia.
Introduction
Rhodiola rosea, also known as golden root or Arctic root, is a perennial flowering plant that grows in cold, mountainous regions of Europe and Asia. It has been used for centuries in traditional medicine systems of Russia, Scandinavia, and other Northern European countries as an adaptogen - a substance that helps the body resist various stressors.
The Vikings reportedly used Rhodiola to enhance physical strength and endurance, while Russian cosmonauts and athletes used it to improve performance and combat fatigue. In traditional Chinese medicine, it was used to enhance vitality and prolong life.
The primary active compounds in Rhodiola are rosavins (rosavin, rosin, rosarin) and salidroside (also called rhodioloside). These compounds are believed to be responsible for the herb's adaptogenic effects. Standardized extracts typically contain 3% rosavins and 1% salidroside.
Modern research has focused on Rhodiola's potential to reduce fatigue, improve exercise performance, enhance cognitive function under stress, and alleviate symptoms of mild depression and anxiety. While results are promising, the evidence is mixed, and more high-quality clinical trials are needed.
Rhodiola is generally well-tolerated with a good safety profile. Unlike some stimulants, it does not appear to cause jitters or crashes, and it is not associated with addiction or dependence.
Main Benefits
Reduces physical and mental fatigue, particularly in situations of stress and exertion.
May enhance exercise performance and reduce perceived exertion during physical activity.
Shows promise for improving cognitive function under conditions of stress and fatigue.
May help alleviate mild to moderate symptoms of depression and anxiety.
Improves resistance to various stressors through adaptogenic mechanisms.
Mechanism of Action
Rhodiola rosea exerts its effects through several mechanisms involving its active compounds rosavins and salidroside:
Adaptogenic Effects: Rhodiola modulates the hypothalamic-pituitary-adrenal (HPA) axis, helping to normalize cortisol levels and improve the body's response to stress. It appears to have a balancing effect - raising cortisol when it's too low and lowering it when it's too high.
Neurotransmitter Modulation: Salidroside may influence levels of serotonin, dopamine, and norepinephrine in the brain, potentially explaining effects on mood and cognitive function. It may also inhibit monoamine oxidase (MAO), increasing neurotransmitter availability.
Energy Metabolism: Rhodiola appears to enhance mitochondrial function and ATP production, potentially explaining its fatigue-reducing effects. It may also increase the synthesis of ATP in mitochondria.
Antioxidant Activity: Both rosavins and salidroside have demonstrated antioxidant properties, protecting cells from oxidative stress. This may contribute to neuroprotective effects.
Exercise Performance: Rhodiola may enhance exercise performance through improved oxygen utilization, reduced oxidative stress in muscle cells, and reduced perception of fatigue through central mechanisms.
Neuroprotection: Salidroside has shown neuroprotective effects in animal studies, potentially through antioxidant mechanisms and modulation of stress-response pathways.
Natural Sources
Rhodiola rosea grows wild in cold, mountainous regions. It is not consumed as a food but is harvested for medicinal use.
Examples:
Wild-harvested Rhodiola root (not a dietary food source)
Not a food source; must be obtained through herbal supplements; wild populations threatened by overharvesting.
Recommended Daily Intake
No established RDA. Clinical studies typically use 200-600 mg daily of standardized extract (3% rosavins, 1% salidroside). Traditional doses vary widely.
Reference Values:
| Standard extract | 200-600 mg/day |
| Standardized to rosavins | 3% rosavins, 1% salidroside |
| Acute performance | 200-300 mg 1-2 hours before exercise |
Sources for RDI/AI:
Start with lower doses and titrate up. Take on an empty stomach for best absorption. Cycle use (e.g., 3 weeks on, 1 week off) may prevent tolerance.
Effectiveness for Specific Focuses
Adaptogenic effects help modulate stress response; reduces cortisol; traditional use for stress resilience.
Reduces physical and mental fatigue; enhances ATP production; improves endurance and exercise performance.
Improves cognitive performance under stress and fatigue; modulates neurotransmitters; acute cognitive benefits.
Enhances exercise performance and reduces perceived exertion; improves endurance; popular among athletes.
May alleviate mild depression and anxiety symptoms; effects on serotonin and dopamine systems.
Safety Information
Potential Side Effects
Insomnia (if taken late in day)
Mild dizziness
Dry mouth
Irritability or restlessness at high doses
Headache
Contraindications
Bipolar disorder (may trigger mania)
Pregnancy and breastfeeding (insufficient safety data)
Autoimmune conditions (theoretical immunostimulant concern)
Overdose Information
Generally well-tolerated; high doses may cause restlessness and insomnia; no serious toxicity reported.
Excellent safety profile. No serious adverse effects reported in clinical trials. Lower risk of stimulation than caffeine.
Interactions
Drug Interactions:
Antidepressants (MAOIs, SSRIs, SNRIs) - potential additive effects
Stimulants - may enhance effects
Blood pressure medications - may affect blood pressure
Diabetes medications - may affect blood sugar
Significant interactions with antidepressants and stimulants; caution with BP and diabetes medications.
Other Supplement Interactions:
Stimulants (caffeine, synephrine) - additive effects
Adaptogens (ashwagandha, ginseng) - may be synergistic
Caution with other stimulants; synergistic with other adaptogens.
Take in the morning to avoid insomnia. May cause mild activation initially. Discontinue if manic symptoms develop (in bipolar individuals).
Forms and Bioavailability
Standardized extracts are preferred over raw root powder. Standardization ensures consistent levels of rosavins and salidroside.
Standardized Extract (3% rosavins, 1% salidroside)
Standardized to active compounds; most researched form; consistent potency.
Standardized for consistent active compound levels; best researched and most reliable form.
Look for products standardized to 3% rosavins and 1% salidroside. This matches the composition used in clinical studies.
SHR-5 Extract
Proprietary standardized extract used in many clinical trials.
Well-studied proprietary extract; consistent quality; used in many positive clinical trials.
The specific extract used in many published studies. Considered the gold standard for research purposes.
Raw Root Powder
Unstandardized dried root powder; variable active compound content.
Variable potency; less predictable effects; typically requires higher doses.
Less reliable than standardized extracts. If using, higher doses (3-5 g) may be needed for equivalent effects.
Warnings & Suitability
Did You Know...?
The Vikings used Rhodiola rosea to enhance their physical strength and endurance during their legendary voyages.
Rhodiola is one of only a handful of herbs that can legitimately claim the title "adaptogen" based on the original Russian research criteria.
Russian cosmonauts and Olympic athletes used Rhodiola as a secret performance enhancer during the Cold War era.
The herb grows at high altitudes in arctic regions and can survive temperatures as low as -40°C, which may contribute to its stress-resistance properties.
General Scientific Sources
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Content Verification
Last Medical Review: 2/13/2026
Reviewed by: Editorial Team