Rhodiola Rosea
Adaptogen ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Arctic adaptogen used for centuries in Scandinavian and Russian traditional medicine. Excels at combating fatigue, enhancing mental performance, and improving stress resilience.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Rhodiola Rosea is an adaptogen most often used for mental performance, fatigue reduction, stress resilience. NutriStack rates the overall evidence as moderate. A typical adult dose is 200–600 mg daily (3% rosavins, 1% salidroside), commonly taken as standardized extract (3% rosavins, 1% salidroside). This profile indexes 19 sources.
The bottom line
Evidence rating moderate. Most-documented uses: mental performance, fatigue reduction, stress resilience. 19 sources indexed (2000–2025), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Active compounds such as rosavins and salidroside may influence stress-response and monoamine pathways. In-vitro MAO findings exist, but human relevance at typical supplement doses is uncertain.7,14
Dosing & protocol.
Take in the morning on empty stomach; can be stimulating, avoid evening use6,1
What it actually costs.
Real-world pricing across three quality tiers. Assumes Standardized Extract (3% rosavins / 1% salidroside).
Assumes about 200-400 mg/day. Verified rhodiola extracts tend to cost more than loosely standardized adaptogen blends. Updated 2026-04-02.
The same dose, as food.
How much you'd eat to match a supplemental dose.
Rhodiola is a medicinal root extract standardized for rosavins and salidroside, not a common culinary food.
Full safety detail.
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Meta-analyses & systematic reviews
4- 1The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysisPMIDWang X, Yang X, Gao Z et al. · Frontiers in nutrition · 2025
Wang X, Yang X, Gao Z et al.. The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis. Frontiers in nutrition. 2025
- 2Rhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trialsPMIDSanz-Barrio PM, Noreen EE, Gilsanz-Estebaranz L et al. · Phytotherapy research : PTR · 2023
Sanz-Barrio PM, Noreen EE, Gilsanz-Estebaranz L et al.. Rhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trials. Phytotherapy research : PTR. 2023
- 3Corrigendum: Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic ReviewPMIDLu Y, Deng B, Xu L et al. · Frontiers in nutrition · 2022
Lu Y, Deng B, Xu L et al.. Corrigendum: Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in nutrition. 2022
- 4The preventive effect of four drugs on acute mountain sickness: a Bayesian network meta-analysis.PMIDYang HL, Deng MJ, Zhang W et al. · Zhonghua Jie He He Hu Xi Za Zhi · 2021
Rhodiola (Hongjingtian) showed preventive effects against acute mountain sickness in a network meta-analysis comparing multiple pharmacological interventions.
Randomized controlled trials
9- 5The Impact of Rhodiola Rosea Extract on Strength Performance in Alternative Bench-Press and Bench-Pull Exercises Under Resting and Mental Fatigue Conditions: A Randomized, Triple-Blinded, Placebo-Controlled, Crossover TrialPMIDMarcos-Frutos D, Leban Ž, Li Z et al. · Nutrients · 2025
Marcos-Frutos D, Leban Ž, Li Z et al.. The Impact of Rhodiola Rosea Extract on Strength Performance in Alternative Bench-Press and Bench-Pull Exercises Under Resting and Mental Fatigue Conditions: A Randomized, Triple-Blinded, Placebo-Controlled, Crossover Trial. Nutrients. 2025
- 6Dose-Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled StudyPMIDKoozehchian MS, Newton AT, Mabrey G et al. · Nutrients · 2025
Koozehchian MS, Newton AT, Mabrey G et al.. Dose-Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study. Nutrients. 2025
- 7Salidroside and exercise performance in healthy active young adults - an exploratory, randomized, double-blind, placebo-controlled study.PMIDSchwarz NA, Stratton MT, Colquhoun RJ et al. · Journal of the International Society of Sports Nutrition · 2024
Salidroside supplementation improved exercise performance and reduced perceived exertion in healthy active young adults.
- 8Rhodiola rosea in subjects with burnout symptoms: an exploratory clinical trialKasper S, Dienel A · Neuropsychiatr Dis Treat · 2017
- 9Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPMIDMao JJ et al. · Phytomedicine · 2015
R. rosea produced less antidepressant effect than sertraline but fewer adverse events in a small phase II trial.
- 10Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depressionPMIDDarbinyan V et al. · Nord J Psychiatry · 2007
SHR-5 extract improved depression symptom scores in one small trial; replication and comparative evidence remain limited.
- 11Rhodiola rosea L. as a putative botanical antidepressant: a clinical trialDarbinyan V, Aslanyan G, Amroyan E et al. · Nord J Psychiatry · 2007
- 12Acute Rhodiola rosea intake can improve endurance exercise performancePMIDDe Bock K et al. · Int J Sport Nutr Exerc Metab · 2004
Acute R. rosea intake improved endurance exercise capacity in young healthy volunteers by decreasing perception of effort
- 13A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5Spasov AA, Wikman GK, Mandrikov VB et al. · Phytomedicine · 2000
Reviews & position papers
4- 14The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical EvidencePMIDAnghelescu IG et al. · Molecules · 2022
Rhodiola rosea extract (RRE) is the main adaptogen approved by HMPC/EMA for the indication 'stress'; influences stress hormones and boosts energy metabolism
- 15From St. John's wort to tomato and from Rhodiola to cranberry: A review of phytotherapy and some examples.PMIDWeixlbaumer V, Draxler L, Zeitlinger M et al. · Wiener klinische Wochenschrift · 2020
Rhodiola rosea has established evidence as an adaptogen for reducing stress-related fatigue and improving mental performance under stressful conditions.
- 16Rhodiola rosea for physical and mental fatigue: a systematic reviewPMIDIshaque S et al. · BMC Complement Altern Med · 2012
11 RCTs reviewed; some evidence suggests R. rosea may be helpful for enhancing physical performance and alleviating mental fatigue, though methodological flaws limit conclusions
- 17Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activityPMIDPanossian A, Wikman G · Curr Clin Pharmacol · 2009
Strong scientific evidence for Rhodiola rosea SHR-5 extract improving attention, cognitive function and mental performance in fatigue and chronic fatigue syndrome
Reference material
2- 18Lu Y, Deng B, Xu L et al.. Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in nutrition. 2022Source linkedPMID
- 19Lara PM, Vera J, Marcos-Frutos D et al.. Can Rhodiola rosea supplementation mitigate digital eye strain? A triple-blinded placebo-controlled study. Ophthalmic & physiological optics : the journal of the British College of Ophthalmic Opticians (Optometrists). 2025Source linkedPMID
Common questions.
Quick answers about Rhodiola Rosea, drawn from the data on this page.
What is Rhodiola Rosea?
Arctic adaptogen used for centuries in Scandinavian and Russian traditional medicine. Excels at combating fatigue, enhancing mental performance, and improving stress resilience.
What is Rhodiola Rosea used for?
Commonly cited benefits of Rhodiola Rosea include: Mental performance; Fatigue reduction; Stress resilience; Physical endurance; Mood support. NutriStack rates the overall evidence as moderate.
What is a typical dose of Rhodiola Rosea?
A typical adult dose of Rhodiola Rosea is 200–600 mg daily (3% rosavins, 1% salidroside). The commonly recommended form is Standardized extract (3% rosavins, 1% salidroside). These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Rhodiola Rosea?
Reported side effects include insomnia if taken late, dizziness, dry mouth, restlessness. This is educational information; check with a healthcare professional before use.
How strong is the evidence for Rhodiola Rosea?
NutriStack rates this as Moderate, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Use this with your stack
Rhodiola Rosea in NutriStack.
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