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evidence · mechanism · dose
Supplements/Herb

Rhodiola Rosea

aka Golden Root · Arctic Root

Arctic adaptogen — reduces fatigue and improves mental performance under stress.

Energy ProductionCortisol ManagementBrain & CognitiveMood & AnxietyAthletic Performance

Overview

A flowering plant from cold mountainous regions used in traditional Russian and Scandinavian medicine. Standardized to rosavins (≥3%) and salidroside (≥1%).

Natural sources
  • Root extract
Common forms
  • SHR-5 extract (most studied)
  • Generic 3% rosavin / 1% salidroside

Forms & variants of Rhodiola Rosea

Different chemical forms of Rhodiola Rosea behave differently. Browse each form's mechanism, bioavailability, and best-use context.

SHR-5 fatigue dose
Rhodiola SHR-5 (Fatigue)

Adaptogen for stress-related fatigue and burnout.

Mechanism of action

Modulates monoamine neurotransmitters and HPA-axis activity. Salidroside is the primary fatigue-reducing constituent.

Pathways
  • · HPA-axis modulation
  • · Monoamine modulation
  • · AMPK activation
Hormones
  • · Cortisol (↓ acute stress)
Neurotransmitters
  • · Serotonin (modulates)
  • · Dopamine (modulates)
  • · Norepinephrine (modulates)

Effects on the body

Decreases
Mental fatigue
Increases
Cognitive performance under fatigue
Decreases
Burnout symptoms
Supports
Endurance perception

Organ system effects

Brain & CNS

Reduces fatigue-related cognitive decline; acute mood lift in subclinical depression.

Endocrine

Blunts cortisol response to acute stress.

Evidence-based benefits

Reduces symptoms of burnout and fatigue

Moderate evidence

Improves cognitive performance under sleep deprivation

Moderate evidence

Reduces mild-to-moderate depression symptoms

Limited evidence

Potential side effects

Common
  • · Mild stimulation / restlessness
  • · Dry mouth
Rare
  • · Insomnia if taken late
  • · Vivid dreams
Serious
  • · None reported at standard doses

Drug interactions

MAOIs / SSRIs
Theoretical serotonergic interaction.
moderate
Stimulants
Additive activation.
minor
CYP3A4 substrates
Mild inhibition demonstrated in vitro.
minor

Safety & non-supplemental interactions

Educational summary — always confirm with your clinician or pharmacist before starting, stopping, or combining with prescription therapy.

Avoid if you are
  • ·Pregnant or breastfeeding (insufficient safety data)
  • ·Children under 18 (unless directed by a clinician)
  • ·Pregnant or breastfeeding
Avoid with these conditions
  • ·Bipolar disorder (mania risk)
  • ·Autoimmune disease
Avoid / monitor with these medications
  • ·Alcohol, benzodiazepines, opioids, sedating antihistamines (additive CNS depression)
  • ·MAOIs, SSRIs (overstimulation, serotonin risk)
  • ·Stimulants
  • ·Antihypertensives
  • ·Antidiabetic drugs

Supplement interactions

Pairs well with
  • Ashwagandha
    Complementary adaptogens — Rhodiola for fatigue, Ashwagandha for cortisol.
  • B-complex
    Energy metabolism support.
Avoid combining with
  • Late-day stimulants
    Insomnia risk.

Dosing & bioavailability

Typical dose
200–400 mg/day SHR-5
Beginner dose
100 mg
Study range
100–680 mg/day
Upper safe limit
Not defined; doses >680 mg/day not better in trials
Best form
SHR-5 or extract standardized to 3% rosavin / 1% salidroside
Timing
Morning or early afternoon (avoid evening)
With food?
Empty stomach for fastest onset

Where to buy

Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

Herb
Rhodiola Rosea
Amazon
Wide selection · fast shipping
Herb
Rhodiola Rosea
iHerb
Global delivery · curated brands
Herb
Rhodiola Rosea
Thorne
Practitioner-grade · NSF tested

Scientific evidence (10)

RCTPlanta Medica · 2009

A randomized trial of Rhodiola rosea SHR-5 in patients with stress-related fatigue

Olsson EM, von Schéele B, Panossian AG

Double-blind RCT, 60 adults with stress-related fatigue, 576 mg/day × 28 days.

Key findings

Significant improvement in fatigue, attention, and cortisol awakening response.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — Reduces symptoms of burnout and fatigue

Live PubMed search

Live results for "Rhodiola Rosea Reduces symptoms of burnout and fatigue" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "Reduces symptoms of burnout and fatigue". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — Improves cognitive performance under sleep deprivation

Live PubMed search

Live results for "Rhodiola Rosea Improves cognitive performance under sleep deprivation" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "Improves cognitive performance under sleep deprivation". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — Reduces mild-to-moderate depression symptoms

Live PubMed search

Live results for "Rhodiola Rosea Reduces mild-to-moderate depression symptoms" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "Reduces mild-to-moderate depression symptoms". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — randomized controlled trial

Live PubMed search

Live results for "Rhodiola Rosea randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — meta-analysis

Live PubMed search

Live results for "Rhodiola Rosea meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — pharmacokinetics

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Live results for "Rhodiola Rosea pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

Key findings

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Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — safety adverse events

Live PubMed search

Live results for "Rhodiola Rosea safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewPubMed (NLM) · 1970

PubMed: Rhodiola Rosea — dose response

Live PubMed search

Live results for "Rhodiola Rosea dose response" across the PubMed/MEDLINE peer-reviewed index.

Key findings

Opens current human and preclinical literature matching Rhodiola Rosea and "dose response". Filter by RCT, meta-analysis, or year on the results page.

Open study
Systematic reviewGoogle Scholar · 1970

Google Scholar: Rhodiola Rosea — clinical evidence

Live Scholar search

Cross-database citation index for Rhodiola Rosea as it relates to "clinical evidence".

Key findings

Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

Open study
Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.