Rhodiola: Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Like other herbal supplements, there are potential health benefits — and risks — to consider with rhodiola. Here’s everything you need to know about this popular herbal supplement.

But while there’s growing interest, the scientific evidence is still limited, according to Beata Lewis, MD, a board-certified psychiatrist, integrative medicine doctor, and a clinical assistant professor at NYU Langone Health in New York City. Much of the current research is based on small human studies, or on animals, or in short-term trials. Bigger, more comprehensive studies in humans are needed to confirm any of its alleged benefits, she says.

“It’s not a miracle herb,” says Dr. Lewis. “But for the right patient — especially those dealing with stress-related exhaustion — it can make a meaningful difference.”

Here’s a snapshot of what research suggests about rhodiola’s possible health effects.

• It may reduce stress and balance mood. Some animal and small human studies suggest rhodiola may help regulate the body’s stress response and improve mood, though more research is needed to understand rhodiola’s effects on stress, anxiety relief, and mental fatigue.

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• It could help relieve anxiety and depression. Studies have linked rhodiola supplementation with decreased symptoms of anxiety and depression. Lewis says that while these initial findings show promise, larger and longer studies are needed to further measure these effects. “As this is not a medication backed by a pharmaceutical company, we are unlikely to see large studies,” she adds.
• It may improve focus and mental stamina. Some studies suggest that rhodiola may improve cognitive function, including mental clarity, focus, and memory.

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  But longer-term research is needed, says Trista Best, MPH, RD, a consultant with Balance One Supplements based in Dalton, Georgia.
• It could boost physical stamina. One review suggests that rhodiola may improve exercise performance by increasing endurance, reducing fatigue, and speeding muscle recovery.

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   Though this is one review of rhodiola’s potential benefits for exercise, the research varies in quality and lacks enough high-quality trials, says Best. “We need more standardized randomized controlled trials with consistent dosing and participant profiles, and long-term studies to evaluate sustained effects and safety,” she explains.
• It could boost your energy. “Early data shows rhodiola helps people under chronic stress feel more mentally sharp, with improvements in attention and fatigue,” says Lewis.

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  It could also treat chronic fatigue syndrome — one study found that participants who took 200 milligrams (mg) of rhodiola extract twice daily experienced significant improvements in fatigue after eight weeks.

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  Best notes that although this study measured outcomes with validated assessment tools, it “lacked a placebo control group, which limits the ability to attribute effects solely to the intervention.”
• It may have anti-inflammatory effects. Animal, in-vitro, and small human studies suggest the compounds in rhodiola may help regulate inflammation, which could play a role in preventing and treating cardiovascular disease, cancer, diabetes, and neurodegenerative diseases like Alzheimer’s.

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  But “this research is limited, so we could definitely use more human research,” says Lewis.

Whether rhodiola supplements can result in weight loss is unknown.

But the “findings are based on animal models, which may not directly translate to humans,” says Best. “Clinical trials to assess whether similar mechanisms and benefits occur in humans and to determine appropriate dosing and safety in human populations are needed.”

What we do know is rhodiola may pose a risk of mild side effects, and that it may not be safe for certain groups. Specifically, rhodiola may interact with medications or other supplements you may take. Before starting any new supplement, be sure to speak with your doctor about whether or not it may be right for your individual needs.

Risks

• Certain stimulants like caffeine
• Antidepressants
• Anti-hypertension medications

Side Effects

• Dizziness
• Excess saliva production
• Dry mouth
• Headache
• Insomnia

• Liquid extracts
• Tablets
• Capsules

Rhodiola supplements are widely available in health and wellness stores, drugstores, and online marketplaces. While it’s always best to check with your doctor first, and get a brand recommendation from your practitioner if it’s safe for you, here are general guidelines of what to look for.

Selection

“If you are considering taking a rhodiola supplement, it's recommended that you speak with your healthcare provider first, especially if you have any underlying health conditions or are taking other medications,” says Best. “Additionally, it's important to choose a high-quality supplement from a reputable source and to follow the recommended dosage instructions.”

To choose a quality supplement, check the label for approval by USP, NSF, or ConsumerLabs. This means the product has undergone third-party testing for quality and purity.

You should also look for supplements that include certain phytochemicals, Lewis notes. “Rhodiola is a plant, so of course there will be different levels of various compounds depending on the weather, where the plant grows, and how it’s processed,” she says. “Extracts with specific ratios of rosavins and salidroside ensure consistent quality and efficacy of rhodiola — stick to [products with] 3 percent rosavins and 1 percent salidroside,” she adds, from her professional experience.

Storage

There’s no set dosage recommendation for rhodiola supplements, says Best.

When in doubt, start small, Best recommends. “It's important to note that while rhodiola supplements are generally considered safe for most people, some individuals may experience side effects such as headache, dizziness, or gastrointestinal upset,” she says.

• Rhodiola is an herbal supplement that is purported to decrease stress and boost mood, energy, and cognitive function.
• Most of the research pointing to rhodiola’s benefits comes from small human or animal studies, so more research is needed to confirm these effects in humans.
• While rhodiola supplements are generally safe for most people, talk to your doctor about whether they’re right for you, especially if you’re pregnant, breastfeeding, or taking other medications.