Rhodiola Rosea

Last Updated: August 10, 2023

Rhodiola rosea, often called “rhodiola” for short, is a plant in the genus Rhodiola that’s used as an herbal supplement with adaptogenic properties that help to provide general resistance to stress. Although its mechanisms of action are not completely understood, it is clear that rhodiola increases resilience to stress at both the cellular and systemic levels.

Rhodiola Rosea is most often used for

What is Rhodiola rosea?

Rhodiola rosea is a medicinal plant in the Rhodiola genus (Crassulaceae family), which has traditionally been used as an anti-fatigue agent and adaptogenic compound.[1] The root contains a number of bioactive compounds, but the main two that are thought to mediate its effects are rosavin and salidroside. Rhodiola supplements are generally taken in the form of root powder or standardized extracts with 1–5% salidrosides. Although rhodiola supplements are usually taken for their stress-and fatigue-reducing effects, they may also have antidepressant,[2][3] anti-inflammatory,[4][5] and antioxidant[6] properties.

How does Rhodiola rosea work?

Although it is known for its ability to alleviate psychological stress and anxiety, rhodiola has also been shown to interact with cellular stress-response signaling in in vitro studies, indicating that it may have benefits at the cellular level as well as the systemic level. The mechanisms behind rhodiola’s ability to mitigate stress in humans are complex and not well understood. The anti-stress effects of rhodiola may occur in part due to it being able to blunt cortisol release under stressful conditions.[7]

What are Rhodiola rosea’s main benefits?

The main benefits of rhodiola are associated with its adaptogenic properties and include reduced stress and fatigue, as well as increased mental performance, particularly under stressful conditions. Rhodiola has an extensive track record for efficacy, with medicinal use dating back centuries, when it was used to promote healing, stress relief, and increased sense of wellbeing.[1] In preclinical studies involving model organisms such as fruit flies,[8] worms,[9] and yeast,[10] rhodiola has been shown to have anti-aging and longevity-promoting properties, as well as anti-cancer effects.[11][5] More research is needed to determine whether there are similar effects in humans. Finally, Rhodiola may be beneficial in improving the symptoms of ischemic heart disease and chronic obstructive pulmonary disease when used in conjunction with routine medical treatments.[12][13]

What are Rhodiola rosea's main drawbacks?

In short-to-moderate intake durations (months to a year) and in moderate doses, rhodiola is safe, with little to no side effects. Although reports of adverse effects are rare, dizziness, dry mouth, and headache were noted in a small number of participants in some trials.[14][15] Rhodiola has been shown to interact with liver enzymes in vitro, indicating a possibility for drug interactions. It increased the concentration and decreased clearance of a particular antihypertensive drug in rabbits,[16] confirming interaction with at least one class of drugs in vivo.

Does Rhodiola rosea improve exercise performance?

Rhodiola seems to have ergogenic properties in addition to its adaptogen properties. In studies looking at strength training, rhodiola increased strength and power when taken just before training.[17] Supplementing with rhodiola also decreased the rate of perceived exertion (RPE) in several studies.[18][19][20] In endurance training, some studies have shown that rhodiola can lower fatigue and improve speed.[21][20] While these results are promising, more studies need to be done before rhodiola can be recommended at specific dosages for exercise performance.

What else is Rhodiola Rosea known as?
Note that Rhodiola Rosea is also known as:
  • Rosavin
  • Rosenroot
  • Rhodiola Rhizome
  • Golden Root
  • Arctic Root
  • Rhidola
Rhodiola Rosea should not be confused with:
Dosage information

Supplementation of Rhodiola rosea tends to refer to either the SHR-5 extract (standardized to 4 mg of salidroside (rhodioloside) per 144 mg tablet) or an equivalent extract.

Usage of rhodiola as a daily preventative against fatigue has been reported to be effective in doses as low as 50 mg.

Acute usage of rhodiola for fatigue and anti-stress has been noted to be taken in the 288-680 mg range.

As rhodiola has been shown to have a bell-curve response before, it is recommended to not exceed the aforementioned 680 mg dosage, as higher doses may be ineffective.

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References
  1. ^A Panossian, G Wikman, J SarrisRosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacyPhytomedicine.(2010 Jun)
  2. ^Jay D Amsterdam, Alexander G PanossianRhodiola rosea L. as a putative botanical antidepressantPhytomedicine.(2016 Jun 15)
  3. ^Mao JJ, Xie SX, Zee J, Soeller I, Li QS, Rockwell K, Amsterdam JDRhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPhytomedicine.(2015 Mar 15)
  4. ^Wei-Ling Pu, Meng-Ying Zhang, Ru-Yu Bai, Li-Kang Sun, Wen-Hua Li, Ying-Li Yu, Yue Zhang, Lei Song, Zhao-Xin Wang, Yan-Fei Peng, Hong Shi, Kun Zhou, Tian-Xiang LiAnti-inflammatory effects of Rhodiola rosea L.: A reviewBiomed Pharmacother.(2020 Jan)
  5. ^Zhuang W, Yue L, Dang X, Chen F, Gong Y, Lin X, Luo YRosenroot (*Rhodiola*): Potential Applications in Aging-related Diseases.Aging Dis.(2019-Feb)
  6. ^Dorota M Radomska-Leśniewska, Piotr Skopiński, Barbara J Bałan, Agata Białoszewska, Jarosław Jóźwiak, Dariusz Rokicki, Ewa Skopińska-Różewska, Anna Borecka, Agata HevelkeAngiomodulatory properties of Rhodiola spp. and other natural antioxidantsCent Eur J Immunol.(2015)
  7. ^Alexander Panossian, Marina Hambardzumyan, Areg Hovhanissyan, Georg WikmanThe adaptogens rhodiola and schizandra modify the response to immobilization stress in rabbits by suppressing the increase of phosphorylated stress-activated protein kinase, nitric oxide and cortisolDrug Target Insights.(2007)
  8. ^Samuel E Schriner, Volkan Coskun, Sean P Hogan, Cindy T Nguyen, Terry E Lopez, Mahtab JafariExtension of Drosophila Lifespan by Rhodiola rosea Depends on Dietary Carbohydrate and Caloric Content in a Simplified DietJ Med Food.(2016 Mar)
  9. ^Cong Chen, Jiangbo Song, Min Chen, Zhiquan Li, Xiaoling Tong, Hai Hu, Zhonghuai Xiang, Cheng Lu, Fangyin DaiRhodiola rosea extends lifespan and improves stress tolerance in silkworm, Bombyx moriBiogerontology.(2016 Apr)
  10. ^F A C Wiegant, S Surinova, E Ytsma, M Langelaar-Makkinje, G Wikman, J A PostPlant adaptogens increase lifespan and stress resistance in C. elegansBiogerontology.(2009 Feb)
  11. ^E Skopińska-Rózewska, M Malinowski, A Wasiutyński, E Sommer, M Furmanowa, M Mazurkiewicz, A K SiwickiThe influence of Rhodiola quadrifida 50% hydro-alcoholic extract and salidroside on tumor-induced angiogenesis in micePol J Vet Sci.(2008)
  12. ^Man C, Dai Z, Fan YDazhu Hongjingtian Preparation as Adjuvant Therapy for Unstable Angina Pectoris: A Meta-Analysis of Randomized Controlled Trials.Front Pharmacol.(2020)
  13. ^Yu H, Lei T, Su X, Zhang L, Feng Z, Dong M, Hou Z, Guo H, Liu JEfficacy and safety of three species of L. in patients with chronic obstructive pulmonary disease: A systematic review and meta-analysis.Front Pharmacol.(2023)
  14. ^Alexander Bystritsky, Lauren Kerwin, Jamie D FeusnerA pilot study of Rhodiola rosea (Rhodax) for generalized anxiety disorder (GAD)J Altern Complement Med.(2008 Mar)
  15. ^Ishaque S, Shamseer L, Bukutu C, Vohra SRhodiola rosea for physical and mental fatigue: a systematic review.BMC Complement Altern Med.(2012-May-29)
  16. ^M Spanakis, I S Vizirianakis, G Batzias, I NiopasPharmacokinetic interaction between losartan and Rhodiola rosea in rabbitsPharmacology.(2013)
  17. ^Liu C, Zhao H, Yan Y, Yang W, Chen S, Song G, Li X, Gu Y, Yun H, Li YSynergistic Effect of and Caffeine Supplementation on the Improvement of Muscle Strength and Muscular Endurance: A Pilot Study for Rats, Resistance Exercise-Untrained and -Trained Volunteers.Nutrients.(2023-Jan-22)
  18. ^Duncan MJ, Clarke NDThe Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active MenJ Sports Med (Hindawi Publ Corp).(2014)
  19. ^Yao Lu, Bin Deng, Luhua Xu, Hanjiao Liu, Yinzhi Song, Fengxia LinEffects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic ReviewFront Nutr.(2022 Apr 7)
  20. ^Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJThe effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res.(2013 Mar)
  21. ^De Bock K, Eijnde BO, Ramaekers M, Hespel PAcute Rhodiola rosea intake can improve endurance exercise performanceInt J Sport Nutr Exerc Metab.(2004 Jun)
Examine Database References
  1. Cortisol - Jówko E, Sadowski J, Długołęcka B, Gierczuk D, Opaszowski B, Cieśliński IEffects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci.(2018 Oct)
  2. Cognition - Shevtsov VA, Zholus BI, Shervarly VI, Vol'skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman GA randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental workPhytomedicine.(2003 Mar)
  3. Cognition - Spasov AA, Wikman GK, Mandrikov VB, Mironova IA, Neumoin VVA 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 regimenPhytomedicine.(2000 Apr)
  4. Cognition - Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner HRhodiola 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 dutyPhytomedicine.(2000 Oct)
  5. Cortisol - Olsson EM, von Schéele B, Panossian AGA randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatiguePlanta Med.(2009 Feb)
  6. Fatigue Symptoms - Schutgens FW, Neogi P, van Wijk EP, van Wijk R, Wikman G, Wiegant FAThe influence of adaptogens on ultraweak biophoton emission: a pilot-experimentPhytother Res.(2009 Aug)
  7. Weight - De Bock K, Eijnde BO, Ramaekers M, Hespel PAcute Rhodiola rosea intake can improve endurance exercise performanceInt J Sport Nutr Exerc Metab.(2004 Jun)
  8. Cortisol - Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJThe effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res.(2013 Mar)
  9. Depression Symptoms - Cropley M, Banks AP, Boyle JThe Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsPhytother Res.(2015 Dec)
  10. Depression Symptoms - Ross SMRhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigueHolist Nurs Pract.(2014 Mar-Apr)
  11. Fatigue Symptoms - Siegfried Kasper, Angelika DienelMulticenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptomsNeuropsychiatr Dis Treat.(2017 Mar 22)
  12. Social Functioning - Lekomtseva Y, Zhukova I, Wacker ARhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical TrialComplement Med Res.(2017)
  13. Carbohydrate Oxidation - Duncan MJ, Clarke NDThe Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active MenJ Sports Med (Hindawi Publ Corp).(2014)
  14. Monocyte Chemoattractant Protein-1 - Shanely RA, Nieman DC, Zwetsloot KA, Knab AM, Imagita H, Luo B, Davis B, Zubeldia JMEvaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathonBrain Behav Immun.(2014 Jul)
  15. Creatine Kinase - Lin C, et alRhodiola rosea does not reduce in vivo inflammatory activity after continuous endurance exerciseSCI SPORT.()
  16. C-Reactive Protein (CRP) - Abidov M, Grachev S, Seifulla RD, Ziegenfuss TNExtract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the bloodBull Exp Biol Med.(2004 Jul)
  17. Oxygen Uptake - Parisi A, Tranchita E, Duranti G, Ciminelli E, Quaranta F, Ceci R, Cerulli C, Borrione P, Sabatini SEffects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary resultsJ Sports Med Phys Fitness.(2010 Mar)
  18. Stress Signs and Symptoms - D Edwards, A Heufelder, A ZimmermannTherapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label studyPhytother Res.(2012 Aug)
  19. Blood Pressure - Wing SL, Askew EW, Luetkemeier MJ, Ryujin DT, Kamimori GH, Grissom CKLack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stressWilderness Environ Med.(2003 Spring)
  20. Subjective Well-Being - Punja S, Shamseer L, Olson K, Vohra SRhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trialPLoS One.(2014 Sep 30)
  21. Fatigue Symptoms - Salima Punja, Larissa Shamseer, Karin Olson, Sunita VohraRhodiola Rosea for Mental and Physical Fatigue in Nursing Students: A Randomized Controlled TrialPLoS.()
  22. Insomnia Signs and Symptoms - Ross SMRhodiola rosea (SHR-5), Part 2: A standardized extract of Rhodiola rosea is shown to be effective in the treatment of mild to moderate depressionHolist Nurs Pract.(2014 May-Jun)
  23. Depression Symptoms - Mao JJ, Xie SX, Zee J, Soeller I, Li QS, Rockwell K, Amsterdam JDRhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPhytomedicine.(2015 Mar 15)
  24. Depression Symptoms - Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian AClinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depressionNord J Psychiatry.(2007)
  25. Forced Expiratory Volume - Yu H, Lei T, Su X, Zhang L, Feng Z, Dong M, Hou Z, Guo H, Liu JEfficacy and safety of three species of L. in patients with chronic obstructive pulmonary disease: A systematic review and meta-analysis.Front Pharmacol.(2023)