Rhodiola (Mood)
A premier adaptogen that enhances mental and physical resilience to stress, fighting fatigue and boosting mood.
Also known as: Rhodiola rosea • Arctic Root • Golden Root
Overview
Rhodiola rosea is an adaptogenic herb that grows in the cold, mountainous regions of Europe and Asia. It has been used for centuries to cope with the stresses of living at high altitudes and in harsh climates. Its active compounds, rosavins and salidroside, help the body adapt to stress by balancing the hypothalamic-pituitary-adrenal (HPA) axis and influencing levels of neurotransmitters like serotonin and dopamine. It is particularly effective for stress-related fatigue and burnout.
Key Benefits
Combats Stress-Related Fatigue
Rhodiola is highly effective at reducing feelings of burnout and exhaustion that result from chronic stress.
Improves Mood and Reduces Depression
By modulating serotonin and dopamine, it can have a mild to moderate antidepressant effect.
Enhances Mental Performance
It helps maintain focus, concentration, and memory, especially during stressful and fatiguing periods.
Dosage & How to Take
Dosage can vary. For ongoing stress and fatigue, 200-600mg of a standardized extract per day is typical. For acute performance, a single dose may be used.
| Purpose | Dose | Notes |
|---|---|---|
| Chronic Stress/Fatigue | 200-600mg/day | Often taken in one or two doses. |
| Mild Depression/Anxiety | 340-680mg/day | Studies have used doses in this range. |
Best Time to Take
Take in the morning or early afternoon to avoid potential sleep interference. Best taken on an empty stomach for optimal absorption.
With or Without Food
No, absorption is best on an empty stomach.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Standardized Extract (SHR-5) | High | Stress and fatigue | Look for an extract standardized to 3% rosavins and 1% salidroside, which is the ratio used in most clinical research. |
Side Effects & Safety
Common
- Can be overstimulating for some, causing jitteriness or anxiety
- Insomnia if taken too late in the day
Rare
- Headache
- Dizziness
Contraindications
- Bipolar disorder (may trigger mania)
- Autoimmune diseases (use with caution)
Interactions
Theoretically could increase risk of hypertensive crisis, though this is not well-documented.
May have an additive stimulating effect.
Scientific Research
Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5
The standardized extract SHR-5 exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate.
Food Sources
Products With Rhodiola (Mood)
1 product in our database contains this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.