supplementOTC supplementExtracts are usually standardized to 3% rosavins and 1% salidroside; potency varies by product
Rhodiola RoseaBenefits, Dosage & Interactions
Also known as: Golden root
Rhodiola Rosea, often referred to as 'Golden Root,' is a perennial flowering plant belonging to the Crassulaceae family. It is native to cold, mountainous regions of Europe and Asia. Research on Rhodiola Rosea focuses on cognition and mood. It is typically taken in the morning.
How much Rhodiola Rosea do people take?
The night-duty trial used 170 mg/day of SHR-5 extract; the anxiety trial used 400 mg/day of root extract. Route reported: Oral tablets or capsules of standardized root extract. Frequency reported: Once daily in the morning in both trials. These are amounts documented in the cited studies and labels for Rhodiola Rosea — they are reported for reference, not a recommendation. Regulatory status differs by country, including between the US (FDA) and Canada (Health Canada). Confirm any amount with a licensed clinician before you take it.
See the full reported protocol and its sourcesResearched by DoseRoutine Research TeamReviewed for accuracy by Nicholas Alexander, RSE, SO, PMPLast updated Educational reference only — not medical advice. Always confirm dosing and safety decisions with a licensed clinician.
Evidence: Strong — 2 human randomized trials published.
Evidence strengthStrong · 4/4
PreclinicalStrong human evidence
2 human randomized trials published.
Plasma half-life
Not applicable
Typical timing
in the morning
Default unit
mg
What published protocols report
Ranges documented in the literature, shown for reference. DoseRoutine does not recommend an amount — your prescriber or the product label sets the dose.
Reported for Rhodiola Rosea in the cited sources. Published ranges are not dosing advice.
References & evidence
Documents the Rhodiola Rosea entry is written from. Each number matches an inline marker above.
- [1]The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsCropley M, Banks AP, Boyle J · Phytotherapy Research · 2015 · Peer-reviewed · PMID 26502953
- [2]Rhodiola rosea in stress induced fatigue - a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night dutyDarbinyan V, Kteyan A, Panossian A, et al. · Phytomedicine · 2000 · Peer-reviewed · PMID 11081987
- [3]Plant Adaptogens - History and Future PerspectivesTodorova V, Ivanov K, Delattre C, et al. · Nutrients · 2021 · Peer-reviewed · PMID 34445021
What is Rhodiola Rosea studied for?
What is Rhodiola Rosea?
Rhodiola Rosea, often referred to as 'Golden Root,' is a perennial flowering plant belonging to the Crassulaceae family. It is native to cold, mountainous regions of Europe and Asia. The root of Rhodiola Rosea has been historically used in traditional medicine systems, particularly in Russia and Scandinavia, for its adaptogenic properties. An adaptogen is traditionally described as a substance that may help the body adapt to various stressors, promoting balance and resilience. Key active compounds in Rhodiola Rosea include rosavins and salidroside, which are often standardized in extract formulations. These compounds are believed to be largely responsible for the plant's observed biological activities. It is available as a dietary supplement in various forms, including capsules, tablets, and liquid extracts (Examine.com).
What does the research say about Rhodiola Rosea?
Tap a section to expand.
The exact mechanisms by which Rhodiola Rosea exerts its effects are not fully elucidated, but research suggests several potential pathways. The primary active compounds, salidroside and rosavins, are thought to play significant roles. These compounds may influence neurotransmitter levels, including serotonin, norepinephrine, and dopamine, by affecting their synthesis, transportation, and degradation. For example, some studies suggest that Rhodiola Rosea extracts may inhibit monoamine oxidase (MAO) activity, an enzyme responsible for breaking down these neurotransmitters. Additionally, Rhodiola Rosea may modulate the hypothalamic-pituitary-adrenal (HPA) axis, which is central to the body's stress response system. By influencing HPA axis activity, it may help in regulating the body's physiological response to stress. Beyond neurotransmitter modulation and HPA axis regulation, Rhodiola Rosea compounds are also thought to have antioxidant properties, protecting cells from oxidative damage. They may also influence energy metabolism by affecting ATP synthesis and promoting fatty acid oxidation (PubChem, Examine.com).
Rhodiola Rosea has been investigated for a range of potential benefits, particularly in areas related to stress, fatigue, cognitive function, and physical endurance.
* **Stress and Fatigue:** Several human studies have explored Rhodiola Rosea's potential to reduce symptoms of fatigue and improve the body's response to stress. It is often described as promoting a sense of well-being and reducing perceived mental and physical fatigue, particularly in individuals experiencing stress-induced burnout or chronic fatigue (Cochrane, Examine.com).
* **Cognitive Function:** Research suggests Rhodiola Rosea may support aspects of cognitive function, including attention, concentration, and mental performance, especially during stressful or demanding situations. These effects are often attributed to its adaptogenic properties, which may help mitigate stress-induced cognitive impairment (NIH ODS).
* **Physical Endurance:** Some athletic performance studies have indicated that Rhodiola Rosea supplementation might contribute to improved physical endurance and reduced perceived exertion during exercise. This may be related to its potential influence on energy metabolism and antioxidant effects, helping the body manage the physiological demands of physical activity (Examine.com).
The evidence supporting the benefits of Rhodiola Rosea comes from a combination of in vitro studies, animal models, and human clinical trials. Many human studies have focused on its adaptogenic properties, examining its effects on stress, fatigue, and mental performance. For instance, a systematic review published in the Cochrane Database of Systematic Reviews evaluated studies on Rhodiola Rosea for improving physical performance and mental fatigue, though noting some limitations in study quality and consistency. The NIH Office of Dietary Supplements acknowledges Rhodiola Rosea as an adaptogen and highlights its traditional and some studied uses for fatigue and stress. Examine.com further compiles and evaluates human research, indicating consistent evidence for reducing fatigue under stressful conditions and some promising, though less robust, evidence for mood and cognitive support. While a precise 'standard' dose is not universally established, many studies commonly investigate dosages in the range of 200 mg to 600 mg of standardized extract, typically containing 2-3% rosavins and 0.8-1% salidroside, taken daily. Individual needs vary — talk to a licensed clinician.
Rhodiola Rosea is generally considered well-tolerated, with a relatively low incidence of adverse effects in clinical studies. Reported side effects are typically mild and infrequent. Some individuals may experience dizziness, dry mouth, or difficulty with sleep if taken too close to bedtime due to its stimulating properties. Other less common side effects might include nervousness, irritability, or stomach upset. If any side effects occur, it is advisable to discontinue use and consult a healthcare professional. Allergic reactions, while rare, are possible, and symptoms such as rash, itching, or swelling warrant immediate medical attention. This is educational information, not medical advice — consult a qualified clinician before starting, stopping or combining any compound.
Individuals with bipolar disorder or other mood disorders should use Rhodiola Rosea with extreme caution, as it potentially could exacerbate manic symptoms due to its stimulating effects. Those who are pregnant or breastfeeding are advised to avoid Rhodiola Rosea due to insufficient research on its safety in these populations. Individuals with autoimmune conditions should also exercise caution, as Rhodiola Rosea may affect immune system activity. It is important to remember that dietary supplements are not regulated by the FDA in the same way as prescription drugs, and product quality and purity can vary. Always choose reputable brands and consult a healthcare professional, especially if you have pre-existing medical conditions or are taking other medications. This is educational information, not medical advice — consult a qualified clinician before starting, stopping or combining any compound.
Rhodiola Rosea is generally contraindicated in individuals with known hypersensitivity or allergy to any components of the plant. Due to its potential stimulating effects, it is contraindicated in individuals with bipolar disorder who are currently experiencing or are prone to manic episodes. It is also contraindicated in pregnant and breastfeeding women due to a lack of safety data. Individuals with significant liver or kidney impairment should avoid Rhodiola Rosea, as its metabolism and excretion pathways might be affected, potentially leading to increased blood levels of active compounds or adverse effects. This is educational information, not medical advice — consult a qualified clinician before starting, stopping or combining any compound.
Rhodiola Rosea may interact with certain medications and other substances. Caution is advised when combining it with:
* **Antidepressants:** Especially MAOIs (monoamine oxidase inhibitors) and SSRIs (selective serotonin reuptake inhibitors), as Rhodiola Rosea may influence serotonin and other neurotransmitter levels, potentially leading to additive effects or serotonin syndrome.
* **Stimulants:** Such as caffeine, ephedrine, or prescription stimulants, due to the potential for additive stimulating effects, which could lead to increased heart rate, nervousness, or anxiety.
* **Blood pressure medications:** As Rhodiola Rosea has been observed in some studies to mildly influence blood pressure, monitoring is recommended if combined with antihypertensive or hypotensive drugs.
* **Immunosuppressants:** Given its potential to modulate immune function, Rhodiola Rosea might interact with medications that suppress the immune system.
* **Diabetes medications:** As some preliminary research suggests a potential effect on blood sugar levels, individuals with diabetes should use with caution and monitor blood glucose closely. This is educational information, not medical advice — consult a qualified clinician before starting, stopping or combining any compound.
Rhodiola Rosea is typically taken in the morning to align with its potential stimulating effects and to avoid interference with sleep. It can be taken with or without food. Some individuals may choose to divide their daily intake into two doses, one in the morning and one at midday, but generally, a single morning dose is sufficient to experience its adaptogenic benefits while minimizing the risk of evening stimulation.
Put it into practice
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What interacts with Rhodiola Rosea?
| Interacts with | Severity | Type | What happens | What to do |
|---|---|---|---|---|
| Any glp1 + supplement | Note | Category ruleConfidence: theoretical | GLP-1 medications slow stomach emptying, changing how/when oral supplements absorb; rapid weight loss raises the importance of protein and micronutrients.Source pending | Time oral supplements when nausea is lowest; prioritize protein and micronutrients; discuss with your provider. |
| Any supplement + medication | Note | Category ruleConfidence: theoretical | Some supplements change how the body processes medications (absorption, liver enzymes, or additive effects).Source pending | Specific pairs are checked against a licensed drug database and shown with their own severity. Always confirm with your provider or pharmacist. |
Frequently asked questions about Rhodiola Rosea
Rhodiola Rosea is a supplement. It is also known as Golden root. What follows is drawn from peer-reviewed literature indexed on PubMed, FDA label text where a label exists, and NIH reference records.
Rhodiola Rosea is commonly discussed in the context of supporting brain. Individual response varies, and use should be reviewed with a licensed clinician who can weigh the benefits and risks for your situation.
For Rhodiola Rosea, it is typically taken in the morning. Always follow the specific dose your clinician or the product label prescribes.
Rhodiola Rosea carries potential side effects and drug interactions, documented in NIH, Mayo Clinic, and FDA label sources. Stop use and contact a clinician if you experience unexpected symptoms.
Rhodiola Rosea is a supplement, and interactions are possible with prescriptions, hormones, peptides and other supplements in the same routine. Because Rhodiola Rosea is usually taken in the morning, most avoidable conflicts come from what else lands in that same window. Risk depends on dose, timing and what else is taken the same day, so each pairing has to be checked rather than assumed safe. The free checker at https://doseroutine.com/interaction-checker covers Rhodiola Rosea with no sign-up.
Combining a supplement like Rhodiola Rosea with TRT is usually a question of labs rather than a blanket yes or no: the ester, injection interval and any aromatase inhibitor all change the answer. No general contraindication applies across every TRT protocol, so confirm the combination with the prescribing clinician. See the free TRT interaction reference: https://doseroutine.com/trt-supplement-interactions
Each peptide class carries its own profile against Rhodiola Rosea: a healing peptide raises different questions than a GLP-1 agonist or a growth-hormone secretagogue. Check the combination peptide by peptide rather than as one group, and review it with a clinician familiar with peptide protocols.
Published frequency for Rhodiola Rosea varies by protocol and formulation, so the label or prescription is what sets it. It is typically taken in the morning. Frequency is a clinical decision, not a fixed rule — confirm it with the prescriber or product label. Comparison of apps that keep a schedule like this: https://doseroutine.com/best-dose-tracking-apps
The effect of a missed dose of Rhodiola Rosea depends on the protocol and formulation you are on. Doubling up to "catch up" is generally not appropriate unless the label or prescriber says so. Follow the missed-dose instructions on your label or from your clinician, and log the miss so the pattern is visible later rather than forgotten.
For Rhodiola Rosea the useful record is the dose, the time it was actually taken, and what else was taken in the same window. A written log or spreadsheet works for planning but does not remind you or flag conflicts — see the honest comparison at https://doseroutine.com/vs/spreadsheet and the wider roundup at https://doseroutine.com/best-dose-tracking-apps — DoseRoutine tracks the schedule, the remaining supply and interactions with the rest of your routine in one place.
The night-duty trial used 170 mg/day of SHR-5 extract; the anxiety trial used 400 mg/day of root extract. Route reported: Oral tablets or capsules of standardized root extract. Frequency reported: Once daily in the morning in both trials. These are amounts documented in the cited studies and labels for Rhodiola Rosea — they are reported for reference, not a recommendation. Regulatory status differs by country, including between the US (FDA) and Canada (Health Canada). Confirm any amount with a licensed clinician before you take it.
Which studies looked at Rhodiola Rosea?
Peer-reviewed research indexed in PubMed. Each entry links to the original record.
- 1.Anti-inflammatory effects of Rhodiola rosea L.: A review(opens PubMed in a new tab)Biomed Pharmacother · 2020 · PMID 31715370 · https://pubmed.ncbi.nlm.nih.gov/31715370/
- 2.The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence(opens PubMed in a new tab)Molecules · 2022 · PMID 35745023 · https://pubmed.ncbi.nlm.nih.gov/35745023/
- 3.Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy(opens PubMed in a new tab)Phytomedicine · 2010 · PMID 20378318 · https://pubmed.ncbi.nlm.nih.gov/20378318/
Verify at
Publisher search links for Rhodiola Rosea. These are places to check the information — they are not citations, so they are not numbered.
- Cochrane Library(publisher search, opens in a new tab)Cochrane · publisher search
- Examine.com(publisher search, opens in a new tab)Examine.com · publisher search
- Mayo Clinic(publisher search, opens in a new tab)Mayo Clinic · publisher search
- NIH Office of Dietary Supplements(publisher search, opens in a new tab)National Institutes of Health · publisher search
- PubChem(publisher search, opens in a new tab)National Center for Biotechnology Information · publisher search
- PubMed literature search(publisher search, opens in a new tab)National Library of Medicine · publisher search
- DailyMed labeling archive(publisher search, opens in a new tab)U.S. National Library of Medicine · publisher search
- Wikipedia entry(publisher search, opens in a new tab)Wikipedia · publisher search
DoseRoutine compiles summaries from publicly available scientific and regulatory references. Always verify important decisions with a licensed clinician. How we source and review this information.
What is the short answer on Rhodiola Rosea?
Plain-text summary, safe to quote verbatim:
Rhodiola Rosea, often referred to as 'Golden Root,' is a perennial flowering plant belonging to the Crassulaceae family. It is native to cold, mountainous regions of Europe and Asia. Research on Rhodiola Rosea focuses on cognition and mood. It is typically taken in the morning.
Source: DoseRoutine — https://doseroutine.com/library/rhodiola-rosea
Rhodiola Rosea cheat sheet
DoseRoutine cheat sheet · Supplement
Rhodiola Rosea
Rhodiola Rosea, often referred to as 'Golden Root,' is a perennial flowering plant belonging to the Crassulaceae family. It is native to cold, mountainous regions of Europe and Asia.
Evidence
Strong
2 human randomized trials published.
Studied range
The night-duty trial used 170 mg/day of SHR-5 extract; the anxiety trial used 400 mg/day of root extract
Route
Oral tablets or capsules of standardized root extract
Frequency studied
Once daily in the morning in both trials
Half-life
Roughly 4-5 hours for salidroside
Timing
in the morning
Storage
Cool, dry, sealed
OTC supplementExtracts are usually standardized to 3% rosavins and 1% salidroside; potency varies by productBrain
Key references
- The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms (2015)
- Rhodiola rosea in stress induced fatigue - a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty (2000)
- Plant Adaptogens - History and Future Perspectives (2021)
Studied ranges, not dosing advice. Not medical advice — talk to a clinician. doseroutine.com/library/rhodiola-rosea
Cite this page
Using this in an article, AI answer, or research note? Please attribute:
DoseRoutine. (2026). Rhodiola Rosea — Overview, Benefits & Side Effects. Retrieved from https://doseroutine.com/library/rhodiola-rosea
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