Rhodiola Rosea
An arctic adaptogen used traditionally in Scandinavia and Russia for physical endurance and mental resilience. Rhodiola's key compounds, salidroside and rosavin, reduce mental fatigue and improve performance under stress. It is one of the few adaptogens with robust evidence for acute cognitive effects — improvements can be noticed within hours of a single dose.
Dosage
Standard: 200-400 mg daily of extract standardized to 3% rosavins and 1% salidroside. SHR-5 is the most studied extract. Take in the morning — can be mildly stimulating.
Dosages shown are for research reference only. Always consult a qualified healthcare provider.
Half-Life
6-8 hours (salidroside)
Administration
Oral (capsules, tablets, tincture). Standardized extracts preferred.
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Mechanism of Action
Rhodiola modulates the hypothalamic-pituitary-adrenal (HPA) axis and reduces cortisol release under stress, possibly through modulation of glucocorticoid receptor sensitivity. Salidroside and rosavins inhibit catechol-O-methyltransferase (COMT) and monoamine oxidase A and B (MAO-A, MAO-B), slowing the breakdown of dopamine, serotonin, and norepinephrine in the brain — increasing catecholamine availability in the prefrontal cortex and limbic system during stress. Rhodiola activates AMP-activated protein kinase (AMPK), a cellular energy sensor that enhances glucose uptake and mitochondrial biogenesis. It has antioxidant effects via activation of Nrf2 and HO-1, protecting neurons from stress-induced oxidative damage. Salidroside may also modulate opioid peptide (beta-endorphin) release and enhance nitric oxide production.
Regulatory Status
Dietary supplement worldwide. Traditional use in Scandinavian and Russian medicine. Registered as a traditional herbal medicine in some European countries.
Risks & Safety
Common
Mild dizziness, dry mouth, jitteriness.
Serious
May have MAOI-like properties at high doses — avoid combining with MAOI medications.
Rare
Insomnia, vivid dreams, agitation.
Compare Rhodiola Rosea With
Research Papers
10Published: June 16, 2022
AI Summary
Apart from its well-established traditional use, a significant number of publications on the clinical efficacy of various R. rosea preparations can be found in the literature. Moreover, even though most evidence originates from pre-clinical trials, several clinical studies have additionally demonstrated the remediating effects of R.
Published: January 8, 2020
AI Summary
Rhodiola rosea L., a worldwide botanical adaptogen, has been confirmed to possess protective effects of inflammatory injury for many diseases, including cardiovascular diseases, neurodegenerative diseases, diabetes, sepsis, and cancer.
Published: April 6, 2022
AI Summary
Subjects taking RR showed a reduction in pain and muscle damage after exercise training, improved skeletal muscle damage, enhanced antioxidant capacity thereby reducing oxidative stress, reduced RPE scores, and improved athletic explosive power, but did not reduce the rating of perceived exertion (RPE) scores.
Published: February 13, 2024
AI Summary
Recent trials providing higher doses (∼1500 to 2400 mg RR/d for 4–30 d) have demonstrated ergogenic effects during sprints on bicycle ergometers and resistance training in trained and untrained adults.
Published: February 26, 2022
AI Summary
Rhodiola rosea has various chemical components, and different chemical elements have the same pharmacological effects and medicinal values for various cardiovascular diseases. This article reviews the research on the pharmacological effects of Rhodiola rosea on cardiovascular diseases and provides references for the clinical treatment of cardiov...
Published: June 6, 2010
AI Summary
Studies on isolated organs, tissues, cells and enzymes have revealed that Rhodiola preparations exhibit adaptogenic effect including, neuroprotective, cardioprotectiv e, anti-fatigue, antidepressive, anxiolytic, nootropic, life-span increasing effects and CNS stimulating activity.
Published: July 31, 2023
AI Summary
The findings indicate that the Rhodiola rosea extracts and salidroside commonly induce hormetic dose responses within a broad range of biological models, cell types and across a broad range of endpoints, with particular emphasis on longevity and neuroprotective endpoints.
Published: June 26, 2024
AI Summary
RR can prolong life and has great application potential in preventing and treating suboptimal health, non-communicable diseases, and COVID-19. In conclusion, as an adaptogen, RR can provide personalised health strategies to improve the quality of life and overall health status.
Published: December 26, 2015
AI Summary
Relative to the controls, the experimental group demonstrated a significant reduction in self-reported, anxiety, stress, anger, confusion and depression at 14 days and a significant improvements in total mood.
Published: October 25, 2023
AI Summary
Two limitations were found, firstly, the difference between supplementation and exercise protocols, and secondly, the existence of unclear or high risk of bias in most of the studies included. However, more high-quality studies are needed to firmly establish the clinical efficacy of RR.
Frequently Asked Questions
What is Rhodiola Rosea used for?
An arctic adaptogen used traditionally in Scandinavia and Russia for physical endurance and mental resilience. Rhodiola's key compounds, salidroside and rosavin, reduce mental fatigue and improve performance under stress. It is one of the few adaptogens with robust evidence for acute cognitive effects — improvements can be noticed within hours of a single dose.
What are the side effects of Rhodiola Rosea?
Common: Mild dizziness, dry mouth, jitteriness. Serious: May have MAOI-like properties at high doses — avoid combining with MAOI medications. Rare: Insomnia, vivid dreams, agitation.
How is Rhodiola Rosea administered?
Rhodiola Rosea is administered via oral (capsules, tablets, tincture). standardized extracts preferred..
What is the half-life of Rhodiola Rosea?
The half-life of Rhodiola Rosea is 6-8 hours (salidroside).
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