Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns. Rhodiola rosea (commonly called rhodiola) is an herb that’s been used for centuries to ease altitude sickness, reduce fatigue, and boost mood.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a174a1c3-bb2a-40c5-9de9-58c4bc005d2b Today, people use the supplement to reduce stress and to improve energy, mood, and focus — but does it really work?e60dc2a1-f33c-4a05-9b50-8e3e8e5976299cf5b5d1-1ee7-4dbe-9e32-04a94e675d4b Like other herbal supplements, there are potential health benefits — and risks — to consider with rhodiola. Here’s everything you need to know about this popular herbal supplement.
Potential Health Benefits of Rhodiola Benefits Rhodiola is often marketed as a natural way to reduce stress, and to boost energy and mental clarity. These potential benefits may be due to rhodiola’s phytochemicals, which may “[modulate] levels of hormones and neurotransmitters associated with stress, such as cortisol, serotonin, and dopamine,” says Sony Sherpa, MD , a Sacramento, California–based holistic medicine researcher and specialist for Nature’s Rise.e60dc2a1-f33c-4a05-9b50-8e3e8e59762949fc80f9-cfa5-4cb4-afd2-95e820f8106a But while there’s growing interest, the scientific evidence is still limited, according to Beata Lewis, MD , a board-certified psychiatrist, integrative medicine doctor, and a clinical assistant professor at NYU Langone Health in New York City. Much of the current research is based on small human studies, or on animals, or in short-term trials. Bigger, more comprehensive studies in humans are needed to confirm any of its alleged benefits, she says. “It’s not a miracle herb,” says Dr. Lewis. “But for the right patient — especially those dealing with stress-related exhaustion — it can make a meaningful difference.” Here’s a snapshot of what research suggests about rhodiola’s possible health effects. It may reduce stress and balance mood. Some animal and small human studies suggest rhodiola may help regulate the body’s stress response and improve mood, though more research is needed to understand rhodiola’s effects on stress, anxiety relief , and mental fatigue, says Dr. Sherpa.e60dc2a1-f33c-4a05-9b50-8e3e8e597629349d0ada-62f4-4cbb-a694-209d1b1bad77 It could help relieve anxiety and depression. Studies have linked rhodiola supplementation with decreased symptoms of anxiety and depression . Lewis says that while these initial findings show promise, larger and longer studies are needed to further measure these effects. “As this is not a medication backed by a pharmaceutical company, we are unlikely to see large studies,” she adds. It may improve focus and mental stamina. Some studies suggest that rhodiola may improve cognitive function, including mental clarity, focus, and memory.e60dc2a1-f33c-4a05-9b50-8e3e8e59762949fc80f9-cfa5-4cb4-afd2-95e820f8106a But longer-term research is needed, says Trista Best, MPH, RD , a consultant with Balance One Supplements based in Dalton, Georgia. It could boost physical stamina. One review suggests that rhodiola may improve exercise performance by increasing endurance, reducing fatigue, and speeding muscle recovery.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296ba14ec1-3610-4819-9e4b-8c05b761a820 Though this is one review of rhodiola’s potential benefits for exercise, the research varies in quality and lacks enough high-quality trials, says Best. “We need more standardized randomized controlled trials with consistent dosing and participant profiles, and long-term studies to evaluate sustained effects and safety,” she explains. It could boost your energy. “Early data shows rhodiola helps people under chronic stress feel more mentally sharp, with improvements in attention and fatigue,” says Lewis.e60dc2a1-f33c-4a05-9b50-8e3e8e59762949fc80f9-cfa5-4cb4-afd2-95e820f8106a It could also treat chronic fatigue syndrome — one study found that participants who took 200 milligrams (mg) of rhodiola extract twice daily experienced significant improvements in fatigue after eight weeks.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ec03b1d2-b01e-4425-aeb8-bb872508c1d3 Best notes that although this study measured outcomes with validated assessment tools, it “lacked a placebo control group, which limits the ability to attribute effects solely to the intervention.” It may have anti-inflammatory effects. Animal, in-vitro, and small human studies suggest the compounds in rhodiola may help regulate inflammation, which could play a role in preventing and treating cardiovascular disease , cancer , diabetes , and neurodegenerative diseases like Alzheimer’s .e60dc2a1-f33c-4a05-9b50-8e3e8e5976290aafcbb3-5db2-4caa-800b-b7d9d121b2fbe60dc2a1-f33c-4a05-9b50-8e3e8e59762915c8c9b7-00c2-4a44-888d-78b1afe4546e But “this research is limited, so we could definitely use more human research,” says Lewis.
Weight Loss Effect of Rhodiola Weight Loss Whether rhodiola supplements can result in weight loss is unknown. One study tested rhodiola as an “exercise pill” in obese mice who were fed a high-fat diet that’s known to lead to muscle dysfunction. Researchers found that rhodiola mimicked the effects of exercise by reducing the risk of muscle dysfunction that might cause weakness during physical activity.e60dc2a1-f33c-4a05-9b50-8e3e8e597629aaa49546-5704-42c7-ae29-43d77f953f64 But the “findings are based on animal models, which may not directly translate to humans,” says Best. “Clinical trials to assess whether similar mechanisms and benefits occur in humans and to determine appropriate dosing and safety in human populations are needed.”
Potential Risks and Side Effects of Rhodiola Side Effects While rhodiola is considered generally safe in small doses, it’s not clear whether the supplement is completely risk-free. The FDA doesn’t regulate supplements before they’re marketed in the same way as conventional medication; however, the agency does monitor adverse reactions to supplements after they become available to consumers.e60dc2a1-f33c-4a05-9b50-8e3e8e59762938d7003e-26d3-41dd-b7a7-83ca8b594103 What we do know is rhodiola may pose a risk of mild side effects, and that it may not be safe for certain groups. Specifically, rhodiola may interact with medications or other supplements you may take. Before starting any new supplement, be sure to speak with your doctor about whether or not it may be right for your individual needs. Risks Rhodiola may interact with blood thinners and anti-seizure medications. In addition, in one case report, a woman who took antidepressants with rhodiola supplements experienced a rapid and irregular heartbeat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a50fa73a-5345-4653-856c-60a2873107c5 Rhodiola may also interact with the following:e60dc2a1-f33c-4a05-9b50-8e3e8e597629a50fa73a-5345-4653-856c-60a2873107c5 Certain stimulants like caffeine Antidepressants Anti-hypertension medications Furthermore, rhodiola supplements are not recommended for children or people who are pregnant or nursing, due to a lack of safety data in these groups.e60dc2a1-f33c-4a05-9b50-8e3e8e597629def02d2a-6336-4828-bfa6-0b061caf52e6 Side Effects Rhodiola may cause:e60dc2a1-f33c-4a05-9b50-8e3e8e597629def02d2a-6336-4828-bfa6-0b061caf52e6 Dizziness Excess saliva production Dry mouth Headache Insomnia
Forms of Rhodiola Forms Rhodiola is available in multiple types of oral supplements. You may find it in the following forms:e60dc2a1-f33c-4a05-9b50-8e3e8e597629c1932a3d-2e01-40d8-9aec-94adee97c740 Liquid extracts Tablets Capsules
How to Choose and Store Rhodiola Supplements Select and Store Rhodiola supplements are widely available in health and wellness stores, drugstores, and online marketplaces. While it’s always best to check with your doctor first, and get a brand recommendation from your practitioner if it’s safe for you, here are general guidelines of what to look for. Selection Rhodiola may be sold as capsules, tablets, and liquid extracts.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c7259dc9-6867-40c0-b8bd-028c54e0a506 You can select whichever form you prefer, after speaking with your healthcare provider, but also be sure to review product labels for dosages. For example, some brands may contain 100 mg, while others might offer a larger dosage of 500 mg. “If you are considering taking a rhodiola supplement, it’s recommended that you speak with your healthcare provider first, especially if you have any underlying health conditions or are taking other medications,” says Best. “Additionally, it’s important to choose a high-quality supplement from a reputable source and to follow the recommended dosage instructions.” To choose a quality supplement, check the label for approval by USP , NSF , or ConsumerLabs . This means the product has undergone third-party testing for quality and purity. You should also look for supplements that include certain phytochemicals, Lewis notes. “Rhodiola is a plant, so of course there will be different levels of various compounds depending on the weather, where the plant grows, and how it’s processed,” she says. “Extracts with specific ratios of rosavins and salidroside ensure consistent quality and efficacy of rhodiola — stick to [products with] 3 percent rosavins and 1 percent salidroside,” she adds, from her professional experience. Storage Herbal supplements in general are best stored in a cool, dry place such as a cabinet or pantry. Avoid storing them in a room that’s high in humidity, and keep rhodiola supplements out of reach of children and pets.e60dc2a1-f33c-4a05-9b50-8e3e8e597629283d9e77-7dd7-44d0-a645-516647161d06
Dosage of Rhodiola Dosage There’s no set dosage recommendation for rhodiola supplements, says Best. “The recommended dosage of rhodiola may vary depending on the specific supplement and the intended use,” she continues. “Generally, the recommended dose of rhodiola extract is between 200 and 600 mg per day, taken in one to two divided doses.”e60dc2a1-f33c-4a05-9b50-8e3e8e597629d57b6f15-dc13-40c8-bc4c-99527e04fcb6 Some studies have also found that higher doses (1,500 to 2,400 mg per day) may benefit exercise performance, but most trials stick to the aforementioned daily range of 200 to 600 mg.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a0146431-b5bd-43c6-b44a-52a99a24e839 Sherpa also recommends not exceeding 200 to 600 mg per day. “Those at higher risk of side effects should check with their healthcare provider prior to taking rhodiola,” she says. When in doubt, start small, Best recommends. “It’s important to note that while rhodiola supplements are generally considered safe for most people, some individuals may experience side effects such as headache, dizziness, or gastrointestinal upset,” she says.
The Takeaway Rhodiola is an herbal supplement that is purported to decrease stress and boost mood, energy, and cognitive function. Most of the research pointing to rhodiola’s benefits comes from small human or animal studies, so more research is needed to confirm these effects in humans. While rhodiola supplements are generally safe for most people, talk to your doctor about whether they’re right for you, especially if you’re pregnant, breastfeeding, or taking other medications.
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