Learn all about Rhodiola
What is Rhodiola?
Combat fatigue & sharpen mental performance with arctic rhodiola. This powerful adaptogen improves stress resilience & mood. Feel energised!
Benefits of Rhodiola
- Reduces mental and physical fatigue whilst improving stress resilience under challenging conditions[ref]
"What distinguishes rhodiola from many other adaptogens is its dual action of both calming and energising effects. This unique profile makes it particularly valuable for the modern condition of 'wired but tired' - where one feels simultaneously exhausted and anxious. The research supporting its benefits for mental fatigue is especially compelling."
- Dr Alexander Panossian, PhD, DSci, Head of Research and Development at Swedish Herbal Institute (source)
How to use Rhodiola
Dosage
200-600mg daily of extract standardised to 3% rosavins and 1% salidroside
Timing
Morning or early afternoon to avoid potential sleep interference; may divide into two doses for sustained effects
Notes
Effects typically observed within 30 minutes to 2 hours for acute benefits; consistent use for 4-6 weeks recommended for optimal adaptogenic effects
Who should take Rhodiola?
- Individuals experiencing chronic stress or burnout
- Those with fatigue not related to underlying medical conditions
- People seeking cognitive support during periods of intensive mental work
- Athletes and physically active individuals looking to enhance performance and recovery
- Individuals with mild to moderate low mood symptoms (under professional guidance)
How does Rhodiola work?
Rhodiola influences key stress response systems in the body. It influences the hypothalamic-pituitary-adrenal (HPA) axis (the body's main stress response system), helping normalise cortisol production. The active compounds affect levels of brain chemicals, particularly norepinephrine, serotonin, and dopamine, whilst improving their movement into the brain. Rhodiola enhances how cells make energy by increasing ATP (the main energy molecule) production and helping make proteins that protect cells. Additionally, it exhibits antioxidant properties that protect cells from damage caused by stress.
Frequently asked questions
Natural sources of Rhodiola
Rhodiola rosea grows naturally in high-altitude, cold regions of Europe, Asia, and North America, particularly in Arctic areas, the Carpathian Mountains, Scandinavia, and parts of Russia. The medicinal component is harvested from the root, which typically requires 3-5 years of growth before harvesting. It cannot be derived from other plants or synthesised, requiring direct harvesting from these specific plant populations, which has led to sustainability concerns due to increasing demand.
Potential side effects & risks
Warnings
Not recommended for individuals with bipolar disorder due to potential activation of manic episodes. Should be used cautiously in those with autoimmune conditions. May not be suitable during pregnancy or breastfeeding due to insufficient safety data. Consider cycling use (e.g., 6 weeks on, 2 weeks off) to prevent adaptation.
Side effects
Generally well-tolerated at recommended doses. Mild side effects may include dry mouth, dizziness, headache, or digestive upset. Can cause activation, irritability, or insomnia in sensitive individuals or at higher doses.
Interactions
May interact with antidepressants, particularly MAOIs and SSRIs. Can potentially affect medications processed by certain liver enzymes (CYP450). May enhance or interfere with the effects of stimulants, sedatives, and blood pressure medications.