Rhodiola Rosea
- Effective dose
- 200–600 mg
- Evidence
- 2/5· Emerging
Last updated June 1, 2026
What it is
Rhodiola rosea is an adaptogenic herb traditionally used to help the body resist physical and mental stress. Its root extract is standardized to active compounds rosavin and salidroside, which are thought to influence stress-hormone signaling and cellular energy metabolism to blunt the effects of fatigue.
Benefits
The strongest signals are for reducing mental and physical fatigue and improving perceived stress, typically using 200-600 mg/day of a standardized root extract. Evidence is mixed across trials, with some showing improved attention and reduced burnout-scale scores while others find no clear benefit.
When to take it
Commonly taken in the morning or early afternoon, ideally on an empty stomach, since its activating effect can interfere with sleep if taken late in the day.
Side effects
Generally well tolerated; occasional reports of dizziness, dry mouth, irritability, or trouble sleeping. May be activating, so it is usually avoided close to bedtime.
Sources
Products containing Rhodiola Rosea
No products in our database contain this ingredient yet.