Research suggests Rhodiola rosea (rhodiola) may help with reducing stress, treating anxiety and depression, and improving mental and physical performance. However, more research is necessary to confirm these benefits.

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Rhodiola is a flowering herb that grows in cold, high-altitude regions of Europe and Asia. Other names for it include arctic root, golden root, king’s crown, and rose root. In Traditional Chinese Medicine, it is called “Hong Jing Tian.”

Practicioners of traditional medicine have used rhodiola for many years, claiming it may help reduce symptoms of anxiety and depression, build stress tolerance, and improve athletic performance. However, the National Center for Complementary and Integrative Health states there is not enough evidence to recommend rhodiola for any health-related use.

This article discusses some recent research into potential health benefits of rhodiola.

A note on complementary and alternative medicine

While some forms of complementary and alternative medicine (CAM) have proven health benefits, the Centers for Disease Control and Prevention (CDC) recommends people always speak with a doctor before starting CAM. This is especially true if a person is taking medication for a health condition, as certain kinds of CAM can interact with drugs. For example, some supplements can make standard cancer treatments less effective.

Rhodiola is an “adaptogen” — a substance that can help the body adapt to stress.

A 2022 review looked at studies on the effects of rhodiola on stress and stress-induced conditions. The authors concluded that rhodiola works in nonspecific ways to increase the body’s resilience to physical and mental stress. It also helps normalize the body’s functions, which stress can disrupt.

Researchers have suggested that rhodiola influences the levels and activity of the stress-response system, including neurotransmitters and endorphins.

Although rhodiola is a promising treatment for symptoms of stress, more research is necessary to determine how people may benefit from it.

Some people take rhodiola to improve cognitive abilities, such as memory and concentration.

According to the 2022 review, rhodiola can calm emotions and improve cognitive abilities. These effects may help improve physical and mental performance and keep the brain healthy in the long term.

A 2018 review suggests it may also be beneficial for people with age-related diseases.

Doctors often prescribe antidepressants to treat depression and anxiety. However, many people experience side effects that may outweigh the benefits of these medications.

In a 2020 study, people with mild to moderate depression took either:

  • one sertraline (Zoloft) and two placebo capsules
  • one sertraline and one rhodiola capsule
  • one sertraline and two rhodiola capsules

After 12 weeks, both groups taking rhoidola capsules experienced greater improvement in depression scores than the group taking placebos. The group taking two rhodiola capsules experienced the greatest improvement overall.

The authors concluded that rhodiola may be a safe and effective alternative for people unable or unwilling to use prescription antidepressants. It may also be useful to take rhodiola and an antidepressant at the same time.

Some people take rhodiola supplements to improve physical performance.

A 2022 review looked at 10 studies focusing on rhodiola’s effects on physical performance. The authors noted that most of the studies found positive effects, including:

  • reduced pain and muscle damage
  • improved skeletal muscle damage
  • reduced oxidative stress due to rhodiola’s antioxidant properties
  • improved explosive power (the ability to produce a maximum amount of force in a short amount of time)
  • no adverse reactions

This research suggests that rhodiola may be beneficial for athletic performance. However, more research is necessary to confirm this.

Rhodiola is available in many forms, including:

  • capsules
  • tablets
  • dried powder
  • liquid extract

The dosage and amount of extract varies between brands and product types.

Because the Food and Drug Administration (FDA) regulates herbs and supplements as food, not drugs, it is not always clear how much of each ingredient manufacturers include in the product or how much to take. There may also be issues with quality or purity.

Although some studies list the dosages the researchers administered to test for specific purposes, people may take the herb in different strengths for different uses.

It is best to follow the manufacturer’s instructions when taking rhodiola, and to avoid exceeding the stated dose.

According to Mental Health America (MHA), rhodiola rarely causes side effects. However, in some people, it may cause:

It is unclear whether rhodiola is safe for people to take during pregnancy or when breastfeeding.

Rhodiola may be safe for children aged 8 to 12 years to take in small doses. A person can consult a doctor or a qualified herbalist for advice.

Drug interactions

MHA suggests that rhodiola may interact with the following medications:

Some promising research suggests people may try using rhodiola to improve mental and physical performance, reduce symptoms of depression and anxiety, and reduce stress and stress-induced health conditions.

Large studies confirming these benefits in humans are lacking. However, the herb’s low risk of side effects makes it an attractive option for people looking to improve their health in these specific areas.

As with any supplement, it is best for people to speak with a doctor before taking rhodiola.