Rhodiola

Effects and Benefits

Core Identification

Common Names:
- Rhodiola
- Golden root
- Arctic root
- Roseroot

Latin Name: Rhodiola rosea

Category: Herb

Uses

Traditional Uses

• Increase physical endurance and work capacity - European and Asian traditional medicine, thousands of years
• Help cope with high altitude and cold climates - Siberian and Scandinavian traditions
• Promote longevity and overall vitality - Russian and Chinese traditional medicine
• Ease depression and mental fatigue - European folk medicine
• Treat infections - Traditional European medicine

Modern Uses

• Mental and Physical Performance - Enhances cognitive function, attention, and physical stamina under stress | Research quality: Strong
• Key findings: Placebo-controlled studies showed improved attention, speed, accuracy, reaction time, and physical capacity in stressed individuals. Study of 40 women showed significant improvements; 80% of 120 adults with physical/cognitive deficiencies improved after 12 weeks.

• Source citations: Buhner - Herbal Antivirals; Moyad - The Supplement Handbook

• Stress and Fatigue Reduction - Reduces cortisol response and mental/physical exhaustion | Research quality: Strong

• Key findings: Phase 3 trial in burnout patients demonstrated antifatigue effects, increased mental performance, and decreased cortisol response. Stimulates ATP synthesis, increases liver glycogen, protects mitochondria under stress.

• Source citations: Buhner - Herbal Antivirals; Brewer - Encyclopedia of Vitamins

• Depression and Mood Support - Supports healthy mood, particularly in fatigue-related depression | Research quality: Strong

• Key findings: Study of 57 adults with moderate depression taking 340-680mg daily showed reduced symptoms comparable to sertraline but with fewer side effects. May boost serotonin levels by up to 30%.

• Source citations: Moyad - The Supplement Handbook; Brewer - Encyclopedia of Vitamins

• Adrenal Support - Helps normalize adrenal function and hormone secretion | Research quality: Moderate

• Key findings: Direct action on hypothalamus helps normalize hormone secretion. Gentle healer of stress that reestablishes normal adrenal function versus overstimulation.

• Source citations: Pursell - The Woman's Herbal Apothecary; Brewer - Encyclopedia of Vitamins

• Immune Support - Upregulates immune response and protects immune cells | Research quality: Moderate

• Key findings: Protects macrophages, stimulates innate immune pathway, increases TLR4, granzyme B, and Th1 cytokines. In combination with other adaptogens, significantly increased cell-mediated and humoral immune response.

• Source citations: Buhner - Herbal Antivirals

• Neuroprotection - Protects neurons from various stressors | Research quality: Moderate

• Key findings: Protects neurons from beta-amyloid, hypoxia, and oxidative damage. Increases serotonin in hippocampus, promotes neural stem cell proliferation.
• Source citations: Buhner - Herbal Antivirals

Active Compounds

Primary Active Ingredients:
- Rosavins (rosavin, rosin, rosarin) - Unique to R. rosea; primary adaptogenic compounds responsible for stress-protective and mood-supporting effects
- Salidroside - Neuroprotective compound; supports cognitive function and protects against oxidative stress
- Flavonoids - Antioxidant compounds supporting overall cellular protection
- Monoterpenes - Contribute to aromatic properties and therapeutic effects
- Triterpenes - Support adaptogenic and immune-modulating activity

Dosage Information

Standard Dosage:
- Form: Standardized extract (SHR-5 or equivalent, standardized to 3% rosavins, 0.8% salidroside)
- Amount: 100-300mg per day
- Frequency: Once or twice daily, divided doses

Therapeutic Dosage:
- Form: Standardized extract
- Amount: 340-680mg per day
- Purpose: Depression, significant stress, burnout recovery
- Duration: 6-12 weeks for clinical effects

Tincture Dosage:
- Standard: 1-3ml three times daily
- Acute support: 1-4ml three times daily
- Preparation: Dried root 1:5, 50% alcohol (fresh root tincture preferred when available)

Capsule Dosage:
- Amount: 1,000-2,000mg three times daily (non-standardized)

Maximum Safe Dosage:
- Daily maximum: 680mg standardized extract
- Warning threshold: Higher doses may cause overstimulation, irritability, and sleep disturbance

Bioavailability Notes:
- Standardized extracts (3% rosavins, 0.8% salidroside) provide consistent therapeutic effects
- Fresh root tinctures considered vastly superior to dried preparations
- Small doses work best for long-term adaptogenic support; large doses can cause overstimulation

How to Take It

Timing:
- Best taken in the morning or early afternoon
- Avoid taking within 6 hours of bedtime due to potential energizing effects
- Can be taken with or without food
- For stress/fatigue: divide daily dose into morning and early afternoon portions

Synergies - What It Works Well With

Complementary Supplements:
1. Schisandra - Fellow adaptogen that enhances stress resilience | Combined adaptogenic and immune-enhancing effects; traditionally paired in Russian formulas
2. Eleuthero (Siberian Ginseng) - Complementary adaptogen | Together provide broad-spectrum stress support and immune enhancement
3. Ashwagandha - Calming adaptogen | Balances rhodiola's energizing quality; together address both fatigue and anxiety
4. B Vitamins - Support energy metabolism | Enhanced support for mental clarity and stress response

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Other strongly stimulating herbs - May cause overstimulation | Potential for excessive nervous system activation

Drug Interactions:
1. Antidepressants (SSRIs, MAOIs) - Rhodiola affects serotonin, dopamine, and norepinephrine levels | May enhance or interfere with medication effects | Severity level: Moderate - consult healthcare provider
2. Stimulant medications - Additive stimulating effects | May increase anxiety, restlessness, or cardiovascular effects | Severity level: Moderate
3. Blood pressure medications - May affect blood pressure regulation | Monitor closely | Severity level: Mild

Food Interactions:
- Caffeine in large amounts - may increase stimulating effects and potential for sleep disturbance

Safety Information

Contraindications:
- Bipolar disorder or manic states (may trigger or worsen manic episodes)
- Acute diseases with high fever
- Active inflammation or "heat signs"
- Known hypersensitivity to rhodiola

Side Effects:
- Common (at higher doses): Irritability, restlessness, insomnia
- Uncommon: Fatigue (paradoxical), allergic reactions
- Rare: Agitation, vivid dreams

Long-Term Use:
- Generally considered safe for extended use at standard doses
- Traditional use supports long-term safety
- Some practitioners recommend cycling (e.g., 3 months on, 2-4 weeks off) though not strictly necessary
- No toxic effects reported in traditional use

Special Precautions:
- Pregnancy: Insufficient safety data; avoid use
- Breastfeeding: Insufficient safety data; avoid use
- Surgery: Discontinue 2 weeks before scheduled surgery due to potential effects on blood pressure and nervous system
- Children: Not recommended without professional guidance

Primary Uses At-a-Glance

Primary: Stress and fatigue reduction, mental performance enhancement, mood support, physical endurance, adrenal support

Secondary: Immune support, neuroprotection, altitude adaptation, cognitive function, burnout recovery

Sources

Local Library:
- Buhner, Stephen Harrod - Herbal Antivirals
- Buhner, Stephen Harrod - Herbal Antibiotics
- Chevallier, Andrew - Encyclopedia of Herbal Medicine
- Moyad, Mark - The Supplement Handbook
- Pursell, JJ - The Woman's Herbal Apothecary
- Brewer, Sarah - Encyclopedia of Vitamins
- Coffman, Sam - Herbal Medic
- Brighten, Jolene - Beyond the Pill
- Bellebuono, Holly - An Herbalist's Guide to Formulary
- Stewart, Jennifer - Herbs to Treat Diabetes

General Knowledge:
- Traditional use documented in Russian, Scandinavian, and Chinese medicine for thousands of years
- Official medicine in Russian healthcare since 1969