Adaptogens

Rhodiola Rosea

Rhodiola rosea

Moderate

Rhodiola rosea is an adaptogenic herb native to cold, mountainous regions. Traditionally used to increase stamina and mental capacity, modern research supports its use for mental and physical fatigue, stress resilience, and cognitive performance, with some evidence for mood support.

How It Works

Rhodiola’s mechanisms include:

Stress Hormone Modulation: Regulates cortisol and other stress hormones via effects on the HPA axis.
Monoamine Modulation: Mildly inhibits monoamine oxidase (MAO), increasing serotonin, dopamine, and norepinephrine in the brain.
Key Actives – Salidroside and Rosavins: These compounds have neuroprotective, anti-fatigue, and cognitive-enhancing effects.
ATP and Mitochondrial Function: May enhance cellular energy production and mitochondrial efficiency.
HSP70 Activation: Increases heat shock protein 70, which protects cells from various stressors.
Anti-inflammatory: Reduces inflammatory markers and oxidative stress.

Natural Food Sources

Food	Amount per Serving
Rhodiola rosea root	Traditional tea or powder (supplement preferred for dosing)

Safety Information

Contraindications

Bipolar disorder – stimulating effects may trigger hypomania or mania
Autoimmune disorders - may stimulate immune function

Potential Side Effects

Insomnia if taken too late in the day (common)
Dry mouth (uncommon)
Dry mouth (uncommon)
Dizziness (uncommon)

Scientific Research

Rhodiola rosea for Mental and Physical Fatigue: A Systematic Review

BMC Complementary and Alternative Medicine

This review of clinical studies found that Rhodiola rosea (also called “golden root”) effectively reduces both physical and mental fatigue. It appears to work quickly, with some benefits seen even after a single dose. Rhodiola also improved thinking ability and focus, especially during stressful situations. Typical doses range from 200-600mg daily of standardized extract. It’s considered safe with few side effects, though it may be too stimulating for some people if taken late in the day.

systematic review

Typical Dosage

Optimal: 400 mg
Range: 200-600 mg

Typically standardized to about 3% rosavins and 1% salidroside (approximating natural root ratios). Taken in the morning or early afternoon; it can be stimulating if used later in the day. Effects on fatigue and alertness are often noticed quickly.

Quick Facts

Bioavailability: Salidroside appears to be reasonably well absorbed (around one-third of the dose reaching systemic circulation). Rosavins are also absorbed but may be metabolized more rapidly.
Half-life: Salidroside has a reported half-life on the order of 1–4 hours. Acute adaptogenic effects may occur with a single dose, while broader stress resilience and mood effects build over several weeks.
Also known as: Golden Root, Arctic Root, Rose Root, Roseroot

May Help With

Related Compounds

Ashwagandha

Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.