Rhodiola: Everything You Need to Know
Known to help support mood, stress, and stamina.
Medically reviewed by Melissa Nieves, LND
Rhodiola (Rhodiola rosea) is a plant widely distributed at high altitudes in mountainous regions of Europe and Asia. It belongs to the family Crassulaceae. It has been used in traditional medicine to alleviate the following:
Stress
Anxiety
Fatigue
Depression
This article discusses the potential uses of rhodiola. It also covers the side effects and precautions of taking such supplements.
Rhodiola Supplement Facts
Active Ingredient(s): Rhodiola rosea, rosavins, salidrosides
Alternate Name(s): Arctic root, golden root, rose root, king’s crown, adaptogen
Legal Status: Over-the-counter (OTC) herbal supplement (United States); rhodiola extract is well-established medically in Russia as a safe and effective anti-fatigue drug and as an adaptogen
Suggested Dose: For depression, daily doses of rhodiola ranged in studies from 340 to 1,360 milligrams (mg). A clinical study also used daily doses of 300 or 600 mg. The total daily dose used in a clinical study was 576 mg for stress-related fatigue. The total daily dose used in a clinical study was 1,500 mg for exercise endurance.
Safety Considerations: Rhodiola rosea should not be used if you have bipolar disorder, are pregnant or breastfeeding, and are under 18. Since rhodiola may increase jitteriness, the dose of rhodiola may need to be decreased if you have anxiety. Some of the medications that may interact with rhodiola include serotonergic drugs, stimulant drugs, Cozaar (losartan), Dilantin (phenytoin), and Jantoven (warfarin).
What Is Rhodiola?
Rhodiola is considered to be an adaptogen as it increases the body’s reilience to the following stressors:
Environmental stressors
Oxidative stress
Anxiety
Physical exercise
Laboratory studies indicate that the mood-enhancing effect of rhodiola appears to be due to the stimulation of norepinephrine, serotonin, dopamine, and acetylcholine receptors in the brain regions responsible for regulating mood and affect.
Furthermore, the ability of rhodiola to increase endogenous β-endorphin levels explains its antidepressant effect.
Rhodiola also blocks monoamine oxidase A and B enzyme activity. 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.
Uses of Rhodiola
Explainer
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
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 to Zoloft (sertraline), a conventional antidepressant therapy. However, rhodiola has 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 moderate major 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 people aged 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 rhodiola supplementation on anaerobic exercise performance in eleven female participants aged 18 to 24 years.
The study found that supplementing rhodiola over 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.
Carol Cinca / Getty Images
Rhodiola plantWhat Are the Side Effects of Rhodiola?
Your provider may recommend you take rhodiola for stress, mood, or stamina 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 rhodiola reported in some studies include the following:
Stomach upset
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.
Precautions
Keep the following precautions in mind when using an rhodiola supplement:
Bipolar disorder: Due to the antidepressant activity of rhodiola and the potential to cause mania, this supplement should not be used in individuals with bipolar disorder.
Anxiety: Individuals who tend to be anxious may need a dose decrease of rhodiola.
Stimulant medications: Theoretically, rhodiola has the potential to increase the action of stimulant medications and thus should not be used concurrently with such medications.
Pregnancy or breastfeeding: Further research is needed to determine whether it is safe to use rhodiola while pregnant or breastfeeding.
Severe allergic reaction: Avoid using rhodiola if you have a known allergy to it or its ingredients. Ask your pharmacist or healthcare provider for a complete list of the ingredients if you're unsure.
The following were excluded in some clinical trials, and, therefore, the efficacy and safety of rhodiola in such a context are unclear:
Less than 18 years old
People of childbearing potential not using a medically acceptable form of contraception
People with psychotic disorders
People with substance use disorder or dependence disorder
People with panic disorder
People with dementia
Use of chemotherapy
Use of monoamine oxidase inhibitors (MAOIs) within 14 days
Use of antidepressant, mood stabilizer, or antipsychotic medication within five elimination half-lifes (i.e., the time it takes for the drug level to reach a steady state in your body)
Dosage: How Much Rhodiola Should I Take?
Explainer
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:
One 340 mg capsule of rhodiola extract by mouth daily for two weeks
Two 340 mg capsules daily during weeks three and four
Three 340 mg capsules daily during weeks five and six
Four 340 mg capsules daily until week 12
Another study looked at sertraline in combination with high-dose or low-dose rhodiola. The high-dose group consisted of one sertraline tablet (unclear dose) with two rhodiola capsules of 0.6 grams (g) per day given by mouth daily for 12 weeks.
The low-dose group consisted of one sertraline tablet (the dose is unclear) with one rhodiola capsule (0.3 g per day) given by mouth daily for 12 weeks.
For stress-related fatigue: The dose used in the clinical study was two tablets of rhodiola extract given by mouth in the morning and two tablets given by mouth at lunchtime (for a total of 576 mg extract daily) over 28 days.
For exercise performance: The dose used in clinical trials was a 500 mg capsule of rhodiola extract given by mouth three times daily (a total of 1,500 mg per day) for three days before each trial; an additional 500 mg dose was taken by mouth thirty minutes before each exercise trial.
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.
Interactions
Rhodiola rosea may interact with the following:
Serotonergic medications: Theoretically, taking rhodiola concurrently with drugs, such as Paxil (paroxetine), may increase the risk of a rare but serious condition called serotonin 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 of selective serotonin reuptake inhibitors (SSRIs) and serotonin-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 as Elavil (amitriptyline), there is a reduction in the side effects of the drugs and a positive effect on mood symptoms.
Drugs metabolized by the CYP2C9 enzyme: Rhodiola rosea has been shown to block the activity of the CYP2C9 enzyme in humans, thereby increasing the levels of drugs metabolized by such an enzyme. Some of the drugs metabolized by the CYP2C9 enzyme include Cozaar (losartan), Dilantin (phenytoin), and Jantoven (warfarin). Although the clinical significance is unclear, caution should be taken for high-risk drugs, such as Dilantin and Jantoven.
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 central nervous system drugs) associated with CYP3A4, CYP2D6, and P-gp.
Stimulant medications: Rhodiola rosea may 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.
Similar Supplements
Other supplements with similar properties to rhodiola include the following:
Indian ginseng or ashwagandha (Withania somnifera)
Maral root (Rhaponticum carthamoides)
Schisandra (Schisandra chinensis)
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 rosea is best taken on an empty stomach at least 30 minutes before breakfast and lunch.
Explainer
Dietary supplements are not regulated like drugs in the United States. They can cause interactions with medications or have other safety concerns. For this reason, it’s important to be aware of what to look for when choosing a supplement, such as third-party testing, potential drug interactions, and more.
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.
Frequently Asked Questions
What are the health benefits of Rhodiola rosea?
Evidence from research studies has shown that rhodiola improves mood in people with mild to moderate depression.
Considered an adaptogen, 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.
Who should not use rhodiola?
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 to R. rosea, are pregnant or breastfeeding, are of childbearing potential and not using an acceptable form of contraception, and are younger than 18 years old.
Does rhodiola interact with prescription drugs?
Since rhodiola increases serotonin and norepinephrine levels, it can theoretically produce an additive effect when used concurrently with serotonergic and stimulant medication, respectively.
Rhodiola rosea has been shown to decrease the activity of the CYP2C9 enzyme, which may increase the levels of drugs metabolized by such an enzyme.
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.
Read the original article on Verywell Health.
