What Is Rhodiola Rosea?
Medically reviewed by Suzanne Fisher, RD
Rhodiola rosea—sometimes called rose root, king's crown, golden root, or arctic root—was traditionally used medicinally in Russia, Scandinavia, and other parts of Europe to increase endurance and altitude tolerance. Practitioners also used it to fight fatigue and weakness.
The herb is typically found in cold regions and at high altitudes. Proponents today use rhodiola to increase energy, improve mental abilities, boost athletic performance, reduce stress, and manage depression and anxiety.
While the use of rhodiola rosea looks promising, there are a limited number of rigorous studies on the impact of this herb. For this reason, researchers are reluctant to draw conclusions about its health-related uses and benefits.
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Benefits of Rhodiola Rosea
There is limited research on the impact and health-related benefits of rhodiola in people. However, there have been a few preliminary studies that show promising results.
May Reduce Stress and Burnout
Rhodiola is an adaptogen, which are plants that help your body fight physical and emotional stress. As a natural stress reducer, rhodiola may help prevent or combat the effects of burnout, an exhaustion response to chronic exposure to stressors.
A study of 118 people with stress and burnout found that taking 400 milligrams of rhodiola each day for 12 weeks helped improve symptoms of stress as well as depression. Researchers found these results encouraging and recommend additional studies.
May Reduce Symptoms of Depression
While the research is limited, there is some evidence to support the use of rholdiola for managing symptoms of depression. For instance, a study of people 18 to 50 years old with depression found that taking high doses of rhodiola each day alongside sertraline (Zoloft) showed the greatest reduction of depression symptoms over 12 weeks compared to people who took sertraline alone or who took lower doses of rhodiola with sertraline.
Another study found that rhodiola had fewer side effects than sertraline. The researchers suggested the herb might be an effective alternative option for people who cannot tolerate traditional antidepressants.
May Boost Exercise Performance
The available studies on the effect of rhodiola on athletic performance are small, but initial results have shown taking the herb may help people improve certain aspects of their performance.
One study of 10 males found that short-term supplementation of rhodiola improved the speed of barbell raises during bench press exercises. However, while the speed increased, researchers also found the participants' strength endurance (number of repetitions) decreased.
Another team of researchers found that rhodiola may help people do anaerobic activities, like weight lifting, more efficiently. The study of 11 females had participants take 1,500 milligrams (mg) of rhodiola per day for three days before the exercise and another 500 mg dose 30 minutes before their performance. The people who took the herb had better performance ratings than the placebo group.
May Help Treat Chronic Diseases
Rhodiola is thought to have anti-aging and neuroprotective qualities, so some experts speculate it may be a useful supplement for people with Alzheimer's disease, Parkinson's disease, diabetes, and cardiovascular disease.
The herb may also have anti-cancer properties. One study found that rhodiola may be able to help reduce the risk of cancer or return of cancer, particularly for people with bladder cancer, breast cancer, colon cancer, lung cancer, and prostate cancer.
How To Take Rhodiola Rosea
Rhodiola rosea can be found in supplement form, such as capsules or extracts. It also can be found in some herbal teas; some people may use a dried version of the herb to make rhodiola tea at home. Although rhodiola has been used safely in studies for as long as six to 12 weeks, it is not recommended for long-term use. There are no studies on its long-term effects.
Dosage
Since the research on the uses and safety of rhodiola is limited, there are no set standard doses or a recommended dietary allowance (RDA). However, studies on the herb have involved dosages ranging from 300 milligrams to 1,500 milligrams.
Before starting a new supplement, it's important to talk to a healthcare provider. Together, you can decide if it's right for you, and how much you should be taking short-term.
Is Rhodiola Rosea Safe?
The research on the safety of Rhodiola rosea is limited. However, some research has found no adverse reactions from taking rhodiola.
Researchers have noted the herbal toxicity of rhodiola is very low and appears to be safe and tolerable for most people. It's also possible that rhodiola is less toxic than ginseng and other adaptogens.
Still, it is impossible to know fully how safe the supplement is because the research is fragmented. The safety and effectiveness of the herb may also vary across differents brands or extracts.
Potential Drug Interactions
There is some evidence that rhodiola may interact with certain medications or supplements. These include:
Blood pressure medication: Preliminary research suggests rhodiola may lower blood pressure. When taken with medication that also lowers blood pressure, the herb may cause your blood pressure to drop too low.
Blood sugar medication: Some animal-based research shows that rhodiola has the potential to lower blood sugar levels. If you take insulin or other glucose-lowering medications, taking rhodiola as well may cause your blood sugar to go too low.
Supplements that impact blood pressure or blood sugar: Because rhodiola may have blood pressure- and blood sugar-lowering effects, it's best to avoid taking it with other herbs or supplements that have similar effects. For example, vitamin E, magnesium, and potassium supplements may lower blood pressure. Other studies have found cassia cinnamon, fenugreek, and ginseng may lower blood sugar levels.
If you take any of the above drugs or supplements, or have a condition relating to blood pressure or blood sugar levels, talk to your healthcare provider before taking rhodiola.
What To Look For
If you decide to take rhodiola, look for supplement brands that have been third-party tested and that use responsible manufacturing processes. The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements the way it regulates prescription medications. Be cautious when selecting what to use as some supplements may contain harmful contaminants like heavy metals.
You can also look for supplements with minimal ingredients. The more ingredients a supplement has, the more likely it is to contain a substance that could interfere with your medications or cause an adverse reaction. When buying rhodiola, look for a supplement that contains rosavin and salidroside, which are the active compounds in the herb. Other compounds you might find include rosarin, rosin, tyrosol glucoside, and tyrosol.
Can You Take Too Much Rhodiola Rosea?
Consuming high levels of rhodiola may cause you to experience unwanted side effects. Certain people may also be more sensitive to the effects of rhodiola than others.
Some research has indicated that rhodiola can cause mania in some people due to its antidepressant effect. For this reason, people with bipolar disorder may not want to take the supplement at all or do so in very small quantities under the guidance of a physician. Likewise, people with anxiety may need to start at lower doses to see how they respond.
Rhodiola is not recommended for people who are pregnant or nursing. There is not enough research to know if it can impact the fetus or how it affects the contents of breast milk while nursing.
Related: How Many Vitamins Can You Take a Day?
Side Effects of Rhodiola Rosea
Most studies on rhodiola indicate that there are very few side effects and that most people can tolerate taking the herb short-term. However, taking rhodiola could cause some minor side effects or discomfort. These side effects may include:
Dizziness
Dry mouth or excessive salvia
Nausea
Upset stomach
Nervousness or jitteriness
Headache
Difficulty sleeping
A Quick Review
Rhodiola rosea is a plant that grows at high altitudes and that has been used medicinally for years. In the United States, the herb is frequently used to reduce stress, boost mood, and improve exercise performance.
While there is limited research about the safety and effectiveness of rhodiola, some studies show promising potential benefits. Most available research indicates that the plant is safe for consumption and has minimal side effects when used short term.
If you are interested in trying rhodiola, talk to a healthcare provider first. They can help you determine if it is safe for you given your current medications and your medical history.
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