Rhodiola Rosea Review: Benefits, Dosage & Side Effects

In this Rhodiola review, we looked at what it is, along with its benefits, safety, suggested dosage, and potential side effects. We also looked at how the herb works with the human body, went through some user experiences, and included a frequently asked questions section at the end.

Feeling run down and stressed?

Rhodiola Rosea is a natural herb that can help reduce fatigue and stress while enhancing physical and mental performance. It’s a great choice for anyone who wants to feel their best.

You can find Rhodiola Rosea in many forms, including capsules, powders, and liquids.

Let's take a closer look at the benefits of the herb, as well as dosage recommendations and side effects down below.

What is Rhodiola Rosea?

Rhodiola Rosea is a plant that grows in the colder regions of Europe and Asia. It is a herb and is also known under different roots such as the arctic root, golden root, roseroot, and the king’s crown. It has been used in places like Scandanavia and Russia for years and it’s commonly used to treat anxiety, depression, anemia, headaches, fatigue, and depression [R].

Rhodiola Rosea is considered an adaptogen. These are a class of natural substances that help to stimulate the body’s resistance to physical, environmental, and emotional stressors. They fight to protect cells from being damaged and help to regulate the heartbeat.

Adaptogens are plant extracts with high efficacy that can help organisms fend off any stress. This stress can be caused by environmental factors. Adaptogens are known for enhancing mood, relieving stress, and boosting energy levels [R].

How Does Rhodiola Rosea Work?

Rhodiola Rosea Review

Rhodiola Rosea might be able to support physiological processes that originate in the brain. So far, studies have shown the active ingredients can stimulate the nervous system, as well as increase neurotransmission, create antioxidant activity, increase cerebral blood flow and metabolism, and control and regulate choline levels. Through different clinical trials, it's been shown to have anti-inflammatory properties similar to more potent drugs on the market[R]. Needless to say, there is plenty of scientific information available on Rhodiola Rosea.

The body and the brain, using antioxidants from the medicine, can eliminate toxins that come from different environments and damage cells. By stimulating the nervous system and neurotransmitters, cells can communicate between the brain and the body. This supports a healthy cardiovascular system and improves physical performance.

The increase in cerebral blood flow and metabolism enables oxygen and glucose to travel around the brain. Oxygenated blood gives the brain the nutrients it needs to help brain cells survive.

Supporting choline levels in the brain helps cells to regenerate. This can reduce the effects of aging.

Compounds with an anti-inflammatory effect can reduce any damage to tissue in the nervous system and brain. This would normally be caused by aging and the effects of harmful infections.

What are the Side Effects of Rhodiola Rosea?

Like all supplements, Rhodiola is not without potential side effects.

The most common side effect is mild gastrointestinal distress, such as diarrhea or upset stomach.

Other potential side effects include:

  • Headaches
  • Dizziness
  • Dry mouth

While generally considered safe for most people, Rhodiola should be used with caution in those with pre-existing medical conditions or who are taking other herbs, extracts or medications like antidepressants.

As always, consult with your doctor before beginning any supplement regimen.

What are the Benefits and Effects of Rhodiola Rosea?

The benefits and uses of Rhodiola Rosea are vast, yet the evidence of health benefits does vary.

However, we have put together a list of some of its most popular and reported benefits. A lot of these are linked to the anti-inflammatory properties it has.

Improves Overall Mood

Using Rhodiola Rosea helps to improve the mood and overall wellbeing of a person, and this claim is supported by evidence to reassure you that you’ll get a positive boost from this herbal medicine. The herb might also be used to reduce symptoms of anxiety disorder [R].

Rhodiola Rosea is also gaining popularity as a natural treatment for depression and other mood disorders. A number of studies have shown that Rhodiola Rosea can help to improve overall mood and reduce depressive symptoms [R]

This makes sense since Rhodiola Rosea is thought to work by increasing levels of the neurotransmitters serotonin and dopamine, which are responsible for regulating mood.

Helps With Physical and Mental Performance

Rhodiola Rosea has also been shown to improve both physical and mental performance.

A number of studies have demonstrated that Rhodiola can help to improve exercise performance, by increasing time to exhaustion and reducing fatigue during exercise [R].

Rhodiola may also help to improve mental performance, including task completion time, accuracy, and quality of work. These effects have been seen in both students and workers who are under stress [R].

Reduces Stress and Fatigue

Rhodiola Rosea is perhaps best known for its ability to reduce stress and fatigue.

A number of studies have shown that Rhodiola can help to reduce stress, both mental and physical. This includes symptoms such as anxiety, irritability, and fatigue [R].

Rhodiola has also been shown to help improve sleep quality, which can be beneficial for those who are under stress and struggling to get a good night’s rest.

In one study, Rhodiola was shown to help reduce stress-related burnout in patients. After 12 weeks of treatment with 400 mg daily, participants reported reductions in mental and physical fatigue, as well as improvements in sleep quality and overall wellbeing [R].

Lipolytic and Anti-adipogenesis Activity

Rhodiola Rosea has been shown to have anti-adipogenic and lipolytic activities in vitro as well as in vivo [R].

This means that it has the potential to prevent the formation of fat cells (adipocytes) and promote the breakdown of stored fat (lipolysis).

The mechanisms by which Rhodiola Rosea exerts these effects are not fully understood, but it is thought to involve the regulation of genes involved in fat metabolism, as well as inhibition of enzymes that promote lipid storage.

In one study, rats fed a high-fat diet supplemented with Salidroside, a natural compound found in Rhodiola Rosea, had significantly reduced body weight and fat mass compared to those not receiving the supplement [R].

Rhodiola Rosea also prevented the development of insulin resistance, a condition that often leads to type 2 diabetes [R].

Anti-inflammatory Properties

Recent studies have shown that it has potent anti-inflammatory properties.

The active compounds in Rhodiola Rosea are known as rosavins, and they work by inhibiting the production of pro-inflammatory cytokines [R].

This action helps to reduce inflammation throughout the body, and it has been shown to be effective in treating a wide range of conditions.

In addition to its anti-inflammatory effects, Rhodiola Rosea also has powerful antioxidant activity [R].

This means that it can help to protect cells from damage caused by free radicals, and it may also help to reduce the risk of some chronic diseases.

Overall, Rhodiola Rosea is a safe and effective way to reduce inflammation and improve overall health.

Eating Disorders

Salidroside is an active ingredient in Rhodiola Rosea and this may help with binge eating disorders. A study found that a dry extract of the herb with 3.12% salidroside helped reduce binge eating in rats. These rats had lower levels of the stress hormone which plays a large role in binge eating [R].

It might also help with stress-induced anorexia as a similar study in the Journal of Psychopharmacology, also using rats found that the herb has anti-stress properties to help with this disorder [R].


Rhodiola Rosea can come in a variety of forms from capsules, to tablets, to dried powder and liquid extract. The exact dosage and amount of extract you take will depend on what brand you have gone with and what kind of product you are taking. Powdered forms of the herb might also need more time and investment as you will need to use a digital scale to measure accurately.

Moreover, the effects of the herb are determined by the amount of salidroside and rosavin included, which means the dosage also depends on the quality of the extract used.

As the standardization of Rhodiola Rosea is based on the Rosavin content, we are going to go through what standardizations are commercially available. They range from 1-5%. For dosages with 1% Rosavin, you should take between 400-1000mg daily, 200-500mg for 2%, 150-400mg for 3% and 100-300mg daily for 5%.

The quantities above are related to if you take the herb over several months. This is a common method of taking the herb and since it takes time to develop its benefits and effects. Although it can be taken for short-term use and some might feel effects after just a few days, a lot of users report seeing results in one to two weeks.

The herb may be taken at different strengths to treat different kinds of problems and you must always remember to adjust accordingly. For example, someone with a significantly higher body weight might need to adjust the dosage to benefit from the herb’s effects.

Rhodiola Rosea Reviews Shared on Reddit

Here are some references and reviews of Rhodiola Rosea from users and contributors on Reddit.

According to Dicky 2594:

‘I recently started taking Rhodiola Rosea (Caruso’s brand) and for the first couple of weeks, it really didn't feel like it was doing a great deal. However, a few days ago I noticed that when I take it now I feel it come on VERY strong, especially with coffee and a good fatty meal (eggs, avocado, etc). I almost feel mildly high for a good few hours with nice clean energy and mental alertness. Most adaptogens/nootropics I try I don't notice any feeling at all or only very subtle changes but honestly now I'm a couple of weeks in I am definitely feeling it quite intensely, and feel absolutely incredible on it, which I didn't expect.’

‘It definitely lowers stress and puts you in a great mood hey. I'm honestly pretty shocked by the effects I'm getting from it, I seriously feel "buzzed" when it kicks in. I've been into natural health/fitness/biohacking for a long time now and I haven't come across any supplement that has given me such a noticeable effect quite as this has.’

According to Classic_Lingonberry1:

‘After 10 days of experiments, I can say that the mood is stabilizing. In addition, there is evidence that intelligence is improving’

According to Live-Fee5421:

‘I find it just keeps you balanced and less anxious in stressful situations, it acts as a dampener, without affecting waking consciousness. The science also indicates that it doesn’t have an effect unless stress is involved. That’s why it’s called an adaptogen. Since taking it, I have found myself less stressed at work and more relaxed. Especially in high-pressure negotiations.’

Where to Buy Rhodiola Rosea Online?

You should buy Rhodiola Rosea from a legitimate vendor and you may be able to buy it at local brick and mortar stores, yet we recommend you search and buy it online so that you can do some thorough research before purchasing. The website we suggest you check out is:

Frequently Asked Questions (FAQ)

Your questions answered.

How to Take Rhodiola Rosea?

The herb is best taken on an empty stomach first thing when you get up in the morning. This will encourage optimal absorption of the active ingredients. Rhodiola Rosea also has a stimulating effect when taken at higher dosages, this means those sensitive to the herb should avoid taking Rhodiola before bed.

What Are The Active Ingredients?

The two active ingredients come from the group of phenolic glycosides and are responsible for the effects the herb has. The active ingredients include Rosavin and Salidroside.

How Long Before You Can Feel the Effects of Rhodiola Rosea?

How long it takes to feel the herb’s effects depends on your genetics, your mental state, and your physical condition. It also depends on your environment and lifestyle. You might begin to feel its effects in a few days, while others require as much as two to three weeks.

How is the Herb Used in Traditional Medicine?

Rhodiola Rosea has long been used in Eurasian traditional medicine. It has been used as a natural tonic and is proven to be an adaptogen. Rhodiola Rosea, in traditional medicine, has been used to promote health, increase strength and endurance, and boost overall physical and mental performance.

How Old Do You Have to Be to Take Rhodiola Rosea?

Rhodiola Rosea has been taken in small doses by children of 10 years of age. These children have not experienced adverse side effects but dosages for children must remain small and titrated to avoid accidental overstimulation.


To summarise, Rhodiola Rosea is a great herb that opens up a door to a whole range of benefits, including treating anxiety, depression, anemia, headaches, fatigue, and depression. However, it’s important to note that the herb is still being studied and researched by experts to find out its full range of benefits and side effects.

It’s also important to realize which dosage you need to be taking and you know how to adjust this dosage based on personal circumstances. Take note of the side effects and if they outweigh the benefits, we suggest you stop taking the herb.

However, with the right research and the right dosage, Rhodiola Rosea can boost your energy levels, reduce stress and anxiety and leave you feeling on top of the world.

So why not give it a try and see for yourself?