All over the planet, countless plants and herbs with medicinal properties grow naturally. Scientists have classified over 300,000 different species of medicinal plants and new ones are still being discovered all the time1.
Rhodiola rosea is an amazing plant with a number of medicinal and nootropic properties. It grows naturally all over the planet in cold climates. From the mountains of North Carolina to the Alps in Europe, from the mountains of Central Asia to the Arctic, rhodiola rosea can be found growing and thriving.
A rhodiola rosea plant.
This plant has a long history of use in traditional Russian, Scandinavian, and Chinese medicine. In recent years, rhodiola rosea has been getting popular in the nootropic and biohacking communities.
Users are reporting that it improves mood, focus, and energy, while reducing stress and anxiety. And there is plenty of science to back up those claims.
We'll get into all these benefits shortly. First, let's take a look at what exactly rhodiola rosea is.
What Is Rhodiola Rosea?
Rhodiola rosea is an herb in the Crassulaceae family of plants. It grows naturally all over the world in cold climates and at high altitudes2.
Rhodiola rosea (often simply called rhodiola) has a long history of use in traditional Chinese, Russian, and Scandinavian medicine. Practitioners of these early forms of medicine realized that this powerful plant has anti-fatigue and adaptogenic properties3.
More recently, rhodiola rosea has become popular as a dietary supplement. Its users are reporting multiple health and nootropic benefits. And there is a good amount of scientific research to support some of the health claims that users are reporting.
Now, let's look at some of the potential health and nootropic benefits of rhodiola rosea.
Benefits Of Rhodiola Rosea
Improved Mood And Well-Being
One of the most notable benefits that people are reporting from rhodiola is improved mood. Users often say that it puts them in a better mood and gives them more energy and motivation.
A study done on depressed patients showed that taking a rhodiola rosea extract for 6 weeks significantly reduced or eliminated most of their symptoms4. And it did this without causing any of the side-effects that standard antidepressants are known for.
Several other studies done on rhodiola rosea have shown that it improves overall sense of well-being567. These studies looked at the effects that rhodiola rosea has on stress. They all showed that it reduces the symptoms of stress and improves overall sense of well-being.
Reduced Fatigue and Improved Physical Performance
Another major benefit of rhodiola rosea is its ability to reduce fatigue and improve physical performance. Studies show that it is effective at reducing both mental and physical fatigue.
A large study that examined the data from 11 previous well-designed studies (aka a meta-analysis) showed that rhodiola rosea has beneficial effects on mental performance, physical performance, and several mental health conditions8.
Another study done on 14 trained athletes showed that taking rhodiola rosea for 4 weeks improved physical performance9. Researchers found that supplementing with rhodiola rosea every day reduced lactate levels and markers of skeletal muscle damage after a strenuous workout session.
Improved Cognitive Performance
Rhodiola rosea seems to have several nootropic benefits. Users often report an overall increase in cognitive performance. This seems to be especially true when taken during times of stress.
Once again, there's plenty of science to back up these claims. One study done on doctors working overnights showed that the doctors who took rhodiola rosea had less fatigue and better cognitive performance than the ones that didn't take it10.
Another study done on 161 military cadets working at night showed that taking rhodiola rosea decreased fatigue, improved mental performance, and increased their overall sense of well-being7.
Reduced Anxiety
A lot of rhodiola users report that it causes a significant reduction in anxiety. These reports have come from people who have diagnosed anxiety disorders as well as from people who don't.
There hasn't been as much research done on rhodiola and anxiety as there has been for some other adaptogens like ashwagandha. However, the research that has been done is very promising.
In one study, 10 participants with Generalized Anxiety Disorder (GAD) were given 340 mg of rhodiola rosea extract every day for 10 weeks. After the 10 weeks, the researchers found that the participants given the extract had significantly less symptoms of GAD11.
Another study done in 2015 explored the relationship between rhodiola and anxiety, stress, mood, and overall cognition.14 This study found that, after 14 days of supplementing with rhodiola, the participants showed a reduction in anxiety and stress. They also showed an improvement in mood and general cognition.
Other Rhodiola Rosea Benefits
The list of rhodiola benefits that people have reported goes on and on. The benefits mentioned above are the ones that researchers have studied the most. But they're not the only ones. Here's an even-longer list of the different rhodiola rosea benefits that users have reported:
Improved mood- Decreased anxiety
- Improved physical performance
- Reduced stress
- Improved sense of well-being
- Increased energy
- Reduced fatigue
- Less sadness
- Less worrying
- Improved athletic performance
- Improved sleep
- Improved overall cognitive performance
As you can see, rhodiola comes with a very impressive list of potential benefits. It has a variety of medicinal and nootropic properties. And these are just the benefits that have been uncovered so far. Rhodiola rosea may have even more medicinal and nootropic properties that are yet to be discovered.
Rhodiola Negative Effects/Warnings
Most people who try rhodiola do not experience any negative effects and, for those that do, they are usually mild. In all the studies we looked at, no serious negative effects were reported. The few unwanted effects that were reported in the studies were mild and went away upon discontinuation.
The negative effects of rhodiola could potentially include dry mouth, nausea, upset stomach, headache, insomnia, and weight loss. A few users have reported slight changes in blood pressure. However, a study that looked at some of the physical effects of rhodiola rosea found that it does not influence blood pressure12.
You should probably not use rhodiola rosea if you are taking a monoamine oxidase inhibitor (MAOI). Although we could not find any reports of adverse effects, this combination could potentially lead to a condition called serotonin syndrome, as rhodiola rosea is known to increase serotonin levels13.
As always, it is recommend that you speak with a licensed healthcare professional before making any dietary, behavioral, or medical changes. Nootropics are not meant to replace regular medical care nor are they meant to treat any medical conditions. That being said, most physicians in the United States are not informed about rhodiola rosea and other nootropics. You may have to educate your doctor about what rhodiola is. The scientific studies listed under References at the bottom of the page is a good place to start.
Rhodiola Rosea Dosage
Not all brands of rhodiola rosea are the same. Some have higher or lower concentrations of rosavin and salidroside, the active ingredients found in the rhodiola plant thought to be responsible for its nootropic effects. Because of this, the effective dosage will vary from one rhodiola product to the next. Some brands will list rosavin and/or salidroside content as a percentage (you'll typically see 1-3% salidrosides). Others, extracts in particular, will give a ratio. Just be aware that there is no standardized, one-size-fits-all dosage for rhodiola. Not only will the proper rhodiola dosage vary from person to person, but also from one brand to the next.
That being said, here are some rough guidelines based on what's been reported in studies and anecdotally: When taken daily to prevent fatigue, a dosage of as low as 50 milligrams (mg) a day may be effective. However, most of the studies that we looked at used much higher dosages.
In the studies that reported the greatest benefits to mood, anxiety, physical performance, and cognition, dosages anywhere from 300-800 milligrams per day were used. No additional benefits were reported from taking more than 1,000 mg a day.
Rhodiola supplements can be purchased in capsule, powder, or liquid form. Capsules typically come in doses ranging from 250-to-1,000 milligrams. 500 mg caps seem to be the most common. For a lot of people who try rhodiola, taking one 500 mg capsule a day is enough to experience the benefits of this amazing herb. If after a few weeks you still haven't noticed the desired effects, you may want to consider an increasing the dosage to two caps a day.
If you prefer powders or liquids to capsules, you're in luck. There are several brands that offer rhodiola powders and liquids. While most people prefer capsules, powders and liquids allow you to really dial in your dosage. If, for example, you wanted to try taking just 100 mg of rhodiola a day, you couldn't do this with capsules (unless you manage to find 100 mg caps, something I've never seen). But with powders and liquids, you can measure out the exact dosage that you want.
Most online nootropic vendors offer rhodiola rosea in one form or another – some offer it in several. To see our list of trusted nootropic vendors, check out our Where To Buy Nootropics page. Additionally, Amazon offers a variety of rhodiola rosea products that come in capsule, powder, and liquid form.
It shouldn't matter if you take rhodiola rosea with or without food. However, it may absorb a little better if taken on an empty stomach. If you experience nausea and upset stomach after taking rhodiola on an empty stomach, taking it with a small meal may reduce or eliminate these negative effects.
Conclusion
Rhodiola rosea is an amazing plant with a long history, a ton of potential benefits, few (if any) negative effects, and plenty of scientific research to support its use as a nootropic.
While rhodiola is often effective on its own, it can also be used as part of a nootropic stack. Nootropic users from around the world have been adding rhodiola rosea to their stacks for its ability to improve mood, reduce anxiety, boost physical performance, and more.
Rhodiola rosea seems to stack well with most other nootropics. People have reported stacking it with a variety of different racetams, eugeroics, choline sources, and other adaptogenic plants. But again, plenty of people just use rhodiola on its own and find it to be highly effective by itself.
Long story short, if you haven't tried this versatile herb, you could be missing out on some serious brain boosting. Rhodiola has a ton of potential benefits, few negative effects, and is one of the least inexpensive nootropics out there.
Have you used rhodiola rosea? What has your experience with it been like? Leave your answer in the comments section at the bottom of the page. And if you haven't already, please sign up for the Nootropics Zone newsletter below to learn about lots of other powerful nootropics being used around the world today.
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References
1Estimated number of animal and plant species on Earth. (n.d.). Retrieved October 27, 2023 from http://www.factmonster.com/ipka/A0934288.html
2Stace, C. (2010). New flora of the British isles (3rd ed.). Cambridge, U.K.:Cambridge University Press. p. 138. ISBN 9780521707725.
3Azizov, A., & Seifulla, R. (1998). The effect of elton, leveton, fitoton, and adapton on the work capacity of experiemental animals. Eksperimental'naia I klinicheskaia farmakologiia, 61(3):61-3.
4Darbinyan, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmstrom, C., & Panossian, A. (2007). Clinical trial of rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nordic Journal of Psychiatry, 61(5):343-8.
5Edwards, D., Heufelder, A., & Zimmermann, A. (2012). Therapeutic effects and safety of rhodiola rosea extract WS 1375 in subjects with life-stress symptoms – results of an open-label study. Phytotherapy Research, 26(8):1220-5.
6Spasov, A., Wikman, G., Mandrikov, V., Mironova, I., & Nrumoin, V. (2000). A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine, 7(2):85-9.
7Shevtsov, V., Zholus, B., Shervarly, V., Korovin, Y., Khristich, M., Roslyakova, N., & Wilman, G. (2003). A randomized trial of two different doses of a SHR-5 rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine, 10(2-3):95-105.
8Hung, S., Perry, R., & Ernst, E. (2011). The effectiveness and efficacy of rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine, 18(4):235-44.
9Parisi, A., Tranchita, E., Duranti, G., Ciminelli, E., Quaranta, F., Ceci, R., Cerulli, C., Borrione P., & Sabatini, S. (2010). Effects of chronic rhodiola rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results. The Journal of Sports Medicine and Physical Fitness, 50(1):57-63.
10Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). 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. Phytomedicine, 7(5):365-71.
11Bystritsky, A., Kerwin, L, & Feusner, J. (2008). A pilot study of rhodiola rosea (Rhodax) for generalized anxiety disorder (GAD). Journal of Alternative and Complementary Medicine, 14(2):175-80.
12Wing, S., Askew, E., Luetkemeier, M., Ryujin, D., Kamimori, G., & Grissom, C. (2003). Lack of effect of rhodiola or oxygenated water supplementation on hypoxemia and oxidative stress. Wilderness & Environmental Medicine, 14(1):9-16.
13Mannucci, C., Navarra, M., Calzavara, E., Caputi, A., & Calapai, G. (2012). Serotonin involvement in rhodiola rosea attenuation of nicotine withdrawal signs in rats. Phytomedicine, 19(12):1117-24.
14Cropley, M., Banks, A., & Boyle, J. (2015). The effects of rhodiola rosea L. extract on anxiety, stress, cognition and other mood symptoms. Phytotherapy Research, 29(12):1934-9.
[This article was originally published March 18, 2016. Updated October 27, 2023]
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