Skip to content
  1. free shipping on all usa orders over $50
rhodiola for stress and anxiety

Rhodiola Rosea Benefits, Dosage, And Side Effects

Rhodiola Rosea Key Points:

  • Rhodiola is an adaptogen that offers a variety of performance and health benefits.
  • It can help boost your aerobic performance, lower blood lactate levels during workouts, reduce stress and anxiety, and improve sleep quality.
  • For endurance exercise, take 200-680mg of Rhodiola about an hour before you start.
  • Rhodiola is generally safe in normal doses, but if you're on any prescription medications, it's best to check with your doctor before starting it.

Today I'm going to give you the low down on what's up with Rhodiola Rosea—a supplement that's used to combat stress, boost energy, and enhance overall well-being.

This adaptogenic herb has recently gained popularity in the wellness community, and for good reason. Let's explore what makes Rhodiola Rosea so special, its benefits, how it works, and why you might want to incorporate it into your daily routine.

What is Rhodiola Rosea?

Rhodiola Rosea, also known as golden root or Arctic root, is a perennial flowering plant that grows in the cold regions of Europe, Asia, and North America. Traditionally, it has been used in Russian and Scandinavian folk medicine to help cope with the harsh climate and physical stress. The roots of the Rhodiola plant are where its potent therapeutic properties are concentrated.

The Science Behind Rhodiola Rosea

To understand how Rhodiola Rosea works, we need to delve into its role as an adaptogen. Adaptogens are natural substances that help the body adapt to stress and maintain balance. They support the body's ability to cope with physical, chemical, and biological stressors. Rhodiola Rosea contains several active compounds, including rosavin, salidroside, and tyrosol, which contribute to its adaptogenic properties.

Mechanisms of Action

  1. Regulation of Cortisol Levels: Rhodiola helps balance cortisol levels, the hormone responsible for stress response. By regulating cortisol, Rhodiola reduces the negative effects of stress on the body.
  2. Support for Neurotransmitters: Rhodiola influences the levels of neurotransmitters like serotonin, dopamine, and norepinephrine, which play a crucial role in mood regulation, energy levels, and cognitive function.
  3. Antioxidant Properties: Rhodiola exhibits antioxidant activity, protecting cells from oxidative damage and supporting overall health.
  4. Anti-Inflammatory Effects: It helps reduce inflammation in the body, which is linked to numerous chronic conditions.

The Benefits of Rhodiola Rosea

Rhodiola Rosea offers a wide range of benefits that can support your physical and mental health in various ways. Let’s explore some of the most notable advantages.

1. Stress Reduction and Anxiety Relief

One of the primary benefits of Rhodiola Rosea is its ability to reduce stress and alleviate anxiety. Several studies have shown that Rhodiola supplementation can significantly decrease symptoms of stress and improve overall well-being. A study conducted on 101 subjects with life-stress symptoms found that Rhodiola extract significantly reduced fatigue, stress, and anxiety levels after just 14 days (Edwards et al., 2012).

2. Enhanced Cognitive Function

Rhodiola Rosea is known to improve cognitive function, including memory, focus, and mental clarity. By supporting neurotransmitter function and reducing mental fatigue, Rhodiola helps enhance overall cognitive performance. A study involving medical students during exam periods found that those who took Rhodiola experienced improved mental performance and reduced fatigue (Darbinyan et al., 2000).

3. Increased Energy and Stamina

If you’re looking for a natural way to boost your energy levels and physical stamina, Rhodiola Rosea might be the answer. Its adaptogenic properties help the body use energy more efficiently, leading to improved endurance and reduced fatigue. A study on 24 healthy volunteers demonstrated that Rhodiola supplementation significantly improved physical performance and reduced perceived exertion during exercise (De Bock et al., 2004).

4. Improved Mood and Depression Symptoms

Rhodiola Rosea has been shown to have antidepressant effects, likely due to its ability to support neurotransmitter function and reduce stress. A study on individuals with mild to moderate depression found that Rhodiola extract significantly improved mood and alleviated symptoms of depression (Darbinyan et al., 2007).

5. Enhanced Immune Function

Rhodiola’s adaptogenic properties extend to supporting the immune system. By reducing stress and inflammation, Rhodiola helps boost the body’s natural defense mechanisms. Studies have shown that Rhodiola can enhance the immune response, making it a valuable supplement for overall health and resilience (Panossian et al., 2010).

6. Cardioprotective Effects

Rhodiola Rosea has been found to have cardioprotective properties, helping to protect the heart from stress-induced damage. It improves cardiovascular function by reducing stress hormones, lowering blood pressure, and improving blood flow. A study on rats showed that Rhodiola supplementation protected against stress-induced cardiac damage (Maslova et al., 1994).

How to Take Rhodiola Rosea

Now that we’ve covered the benefits, let’s talk about how to incorporate Rhodiola Rosea into your routine. Here are some tips to get you started.

Dosage

The recommended dosage of Rhodiola Rosea can vary depending on the specific product and your individual needs. Generally, a dose of 200 mg to 600 mg per day is effective for most people. It’s important to start with a lower dose and gradually increase it to assess your body’s response. Be sure to follow the dosage instructions on the product label or consult with a healthcare professional for personalized advice.

Timing

When it comes to timing, Rhodiola Rosea is best taken in the morning or early afternoon. Taking it late in the day might interfere with sleep due to its stimulating effects. It can be taken with or without food, depending on your preference.

Forms

Rhodiola Rosea is available in various forms, including capsules, tablets, and tinctures. Capsules and tablets are convenient and easy to take, while tinctures can be added to water or other beverages. Choose the form that fits your preferences and routine.

Potential Side Effects and Safety

Rhodiola Rosea is generally considered safe for most people, but it’s always important to be aware of potential side effects. Some people might experience mild symptoms like dizziness, dry mouth, or gastrointestinal discomfort, especially when first starting the supplement. If you have any pre-existing health conditions or are taking other medications, it’s always best to consult with a healthcare professional before starting any new supplement.

Rhodiola Rosea in Your Daily Routine

Incorporating Rhodiola Rosea into your daily routine can be simple and beneficial. Here are some ideas on how to make it part of your wellness regimen:

  1. Morning Smoothie: Add a few drops of Rhodiola tincture to your morning smoothie for a stress-relieving start to your day.
  2. Daily Supplement: Take Rhodiola capsules or tablets with breakfast to support energy and cognitive function throughout the day.
  3. Pre-Workout Boost: Use Rhodiola before your workout to enhance physical performance and stamina.
  4. Stress Relief Tea: Mix Rhodiola tincture into a cup of herbal tea in the afternoon to help manage stress and promote relaxation.

Wrapping It Up

There you have it—Rhodiola Rosea in all its glory. From reducing stress and anxiety to boosting energy and cognitive function, this powerful adaptogen offers a range of benefits that can support your overall health and wellness. Whether you’re dealing with daily stressors, aiming to improve your physical performance, or simply looking to enhance your quality of life, Rhodiola Rosea is definitely worth considering.

Remember, as with any supplement, it’s important to do your research and consult with a healthcare professional to determine the best approach for your individual needs. Happy supplementing, and here’s to your health and wellness journey!

About The Author:

Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of Simply Good Supplements. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California. Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.

References:

  1. Edwards, 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), 1220-1225.
  2. Darbinyan, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmstrom, C., & Panossian, A. (2000). Clinical trial of Rhodiola Rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nordic Journal of Psychiatry, 61(5), 343-348.
  3. De Bock, K., Eijnde, B. O., Ramaekers, M., & Hespel, P. (2004). Acute Rhodiola Rosea intake can improve endurance exercise performance. International Journal of Sport Nutrition and Exercise Metabolism, 14(3), 298-307.
  4. Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2007). 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.