Health Benefits of Rhodiola
Medically reviewed by Karina Tolentino, RD
Rhodiola, scientifically known as Rhodiola rosea, is an herb grown in the cold regions and high altitudes of Europe and Asia. Its roots are adaptogens (herbs or plant compounds that help the body resist and adapt to stress) containing more than 140 health-promoting compounds, earning the plant nicknames like arctic root and golden root.
Traditionally, it has been used for medicinal purposes in Russia, Scandinavia, and other areas of Europe, and it continues to serve populations worldwide today. Many people rely on rhodiola for its purported benefits, which include increased energy, strength, endurance, and mental capacity. It's also said to help improve athletic performance and manage the effects of stress, depression, and anxiety.
When included in a well-balanced lifestyle, rhodiola can support efforts to manage physical and psychological stressors. Because it offers several evidence-based health benefits, it's a widely used dietary supplement.
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May Help Reduce Stress
Stress occurs when environmental pressures trigger a psychological response, and it's all too common in today's world. While the body can adapt to perform during stressful situations, high-intensity chronic stress can be debilitating. Stress can manifest in physical and psychological symptoms and can affect daily life, work performance, and relationships.
Rhodiola has been linked to improvements in stress management. Research shows that Rhodiola rosea extract can help treat stress symptoms and prevent chronic stress-related complications. It can play a role in the release of stress hormones and help boost energy metabolism at the cellular level.
Preliminary research also shows that supplementing with rhodiola can offset symptoms of burnout, which can include mood disorders, fatigue, poor concentration, or a negative attitude toward work. While more detailed research is needed, individuals taking a rhodiola supplement may experience improvements in stress and depression related to burnout syndrome.
May Improve Fatigue
Fatigue is a common symptom associated with stress, but rhodiola supplementation may be able to help. In order to assess the herb's adaptogenic properties, researchers provided 100 participants with 400 milligrams (mg) of R. rosea extract daily for eight weeks. The participants experienced improvements in stress symptoms, fatigue, mood, concentration, and overall quality of life, with some noticing improvements in as little as one week.
Two separate, smaller studies also investigated R. rosea's effects on fatigue and found that students who took 50 mg of Rhodiola rosea extract daily experienced significant improvements in physical fitness, motor functions, and mental performance. The students experienced improved sleep patterns, better mood stability, and improved motivation. The follow-up study found that 660 mg of R. rosea extract daily increased the physical work capacity, coordination, and general well-being of the students, along with a decrease in fatigue.
May Improve Physical Performance
Rhodiola's effects on mental capacity have been researched, but there is a need for further research regarding its effects on physical performance. However, available studies indicate that the herb may improve exercise performance. A recent systematic review compiled much of the latest research on the topic and found that subjects taking rhodiola extract may experience a reduction in pain and muscle damage after physical activity, reduced oxidative stress, and improved explosive power (the ability to quickly increase force).
While individual results may vary, research indicates that a rhodiola supplement may be a safe and effective tool for athletes in the thick of training.
May Have Anticancer Properties
Salidroside, one of the many bioactive compounds found in rhodiola, has been studied for potential anticancer properties. However, most of the research has been completed with animal subjects, so scientists are unable to verify if rhodiola can be an effective treatment against cancer in humans.
Still, evidence has shown that salidroside may inhibit the increase of non-small cell lung cancer cells and suppress signaling pathways that contribute to colorectal cancer. Cell culture studies indicate that Rhodiola rosea may also inhibit the proliferation of urinary bladder cancer cells, breast cancer cells, gastric cancer cells, and glioma cells.
Good Sources of Rhodiola
Rhodiola is available from a variety of sources, including:
Health food stores: Many health food stores carry wide selection of herbal supplements, including rhodiola. Look for products from trustworthy brands that have been third-party tested for purity and safety.
Online retailers: A wide range of rhodiola supplements, such as capsules, tinctures, powders, and tablets, is available online. Be diligent about shopping with trustworthy brands that prioritize safety in their products.
Specialty health stores: Stores that focus on natural and alternatives may carry high-quality rhodiola supplements
Some pharmacies: Some pharmacies will carry herbal supplements in their dietary supplement section. Pharmacists are equipped to answer questions and offer guidance about rhodiola and other supplements.
How To Take Rhodiola
Rhodiola, found in the mountainous regions of Europe and Asia, typically grows to around 10-20 inches in height. It has succulent leaves and is usually adorned with small yellow flowers, but the flowers can also be pink or red. The roots and occasionally the rhizomes, or underground stems, are used medicinally.
There are several ways to include rhodiola in a well-balanced routine, including:
Capsules or tablets: One of the most common ways to take rhodiola supplements is in the form of capsules or tablets that contain powdered extract from the root.
Tinctures: Rhodiola tinctures can be added to juice or water.
Teas: Rhodiola root can be used to make herbal teas and is often used for its stress-relieving capabilities.
Extracts: Liquid rhodiola extracts are concentrated forms of the plant's active compounds and can usually be added to beverages or taken directly by mouth.
Powder: Rhodiola root can be ground into a powder for consumption. The powdered supplement is usually added to water, juice, smoothies, or other beverages.
Of course, while rhodiola is generally considered safe, it's always best to consult with a healthcare provider before starting a new herbal supplement.
Dosage
Currently, there is no standard recommended dose for rhodiola. However, many studies have found that doses of 400-600 mg are effective. Still, some studies examined the effects of much higher doses. For example, a recent study found that supplementing with 1,500 mg of rhodiola daily could positively improve athletic performance.
There is limited research regarding various amounts of rhodiola and its effects on health and interactions with medications. No matter your intentions, it's best to dose your rhodiola under the careful guidance of your healthcare provider. It's essential to consider your medical history, medication regimen, and wellness goals.
Is Rhodiola Safe?
Rhodiola has been used safely in studies for up to 12 weeks with minor side effects. Still, while taking recommended doses of rhodiola is generally considered safe for the average healthy adult, there are some potential risks to keep in mind:
Allergic reactions: Some people may be allergic to rhodiola or other plants in the Crassulaceae plant family. Allergic reactions may include itching, skin rash, and difficulty breathing. Those who experience symptoms of an allergic reaction should stop taking the herbal supplement and seek medical care.
Pregnancy and breastfeeding: Limited research exists regarding rhodiola supplementation during pregnancy and breastfeeding. It may be best to err on the side of caution and avoid herbal supplements during pregnancy and lactation unless otherwise directed by a doctor.
Effects on bipolar disorder: Some research suggests that those with bipolar disorder who are prone to manic episodes should not take rhodiola supplements. However, there is limited research to back this claim, so it's best to speak to a doctor before starting an herbal supplement.
Autoimmune Diseases: Rhodiola may stimulate the immune system, which may worsen certain autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis. There is a lack of research regarding rhodiola supplementation and its effects on immune function, so it's best to discuss it with your doctor before starting the herbal supplement.
There is very little evidence-based information available regarding the long-term effects of rhodiola intake. It should be taken mindfully under the guidance of a healthcare provider.
Potential Drug Interactions
Rhodiola rosea, in its many supplemental forms, may interact with various medications. Those taking medications should consult their doctor before taking rhodiola.
Drugs metabolized by the CYP2C9 enzyme: While the research is limited and its effects are modest, rhodiola may inhibit the metabolic capacity of CYP2C9 in humans. This may affect the impact of drugs metabolized by this particular enzyme, including phenytoin, losartan, and warfarin.
Serotonergic medications: Taking rhodiola with certain serotonin medications, such as paroxetine, may result in symptoms that can be interpreted as serotonergic syndrome. Serotonergic syndrome or serotonin toxicity is characterized by neuromuscular, autonomic, and mental status symptoms caused by too much serotonin in the brain.
Stimulant medications: Rhodiola has been shown to stimulate the central nervous system, so it may have an additive effect on certain stimulant medications. Those on stimulant medications, like those with ADHD, should consult their doctor before adding rhodiola to their supplement stack.
What To Look For
The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements, including rhodiola extract. Therefore, it's best to look for products that have been tested by a third-party lab to ensure their safety and quality. Rhodiola supplements can be found commercially in capsule, tablet, or liquid form, and some contain added ingredients that may offer their own benefits and risks.
Concern about Rhodiola rosea's conservation status means it may be difficult to find it in the wild. However, it can be found in the cold, mountainous regions of Europe and Asia.
Can You Take Too Much Rhodiola?
While rhodiola is generally well-tolerated and considered safe for the average healthy adult, taking large amounts of it can increase the likelihood of adverse side effects. Unfortunately, there is no recommended upper limit, so there is no reference to gauge how much is too much.
Individual tolerance levels may vary, so it's best to start with a small dose under the guidance of a doctor. To avoid negative side effects, adhere to the recommended dosages on the product and consult a healthcare provider before increasing your intake.
Side Effects of Rhodiola
Side effects of taking rhodiola may include:
As with any dietary supplement, it's essential to use rhodiola mindfully and to discuss it with your doctor before starting. Herbal supplements are best used under the guidance of a qualified healthcare provider, especially for those with pre-existing medical conditions. Do not exceed the recommended dosages, unless otherwise directed by a doctor. Monitor your tolerance while taking a rhodiola supplement and seek medical care in the event of any adverse medical reactions.
A Quick Review
Rhodiola rosea, otherwise known as golden root, offers many purported health benefits. There is a need for continued research regarding its long-term safety and efficacy, but current studies indicate it can help with stress management, athletic performance, energy levels, and cancer prevention. Still, it's not a one-size-fits-all herbal supplement. It may interact with certain medications and exacerbate symptoms of select chronic conditions.
There is currently no standardized recommended dose and individual tolerance levels may vary. It's important to discuss rhodiola supplementation with your doctor before incorporating it into your routine.
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