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Rhodiola rosea

A root extract of Rhodiola rosea (golden root), an adaptogenic herb studied mainly for stress-related fatigue and mental performance.

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Research

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REALITY CHECK // Small RCTs, mostly using one standardized extract (SHR-5) and often linked to its maker, show less fatigue and better concentration under stress, such as burnout or night shifts.

Levels: how we grade evidence. Grey = evidence of no benefit; amber = evidence it makes this goal worse.

Ratings are self-reported by a self-selected group of users: how it felt, not proof that it works.

>_ Protocol data coming soon: label checker ("Check your bottle"), study snapshot and form comparison for Rhodiola rosea.

How it was studied

NERD'S NOTENerd Protocols · a clinical and sports dietitian based in the EU

Summary

Small RCTs, mostly using one standardized extract (SHR-5) and often linked to its maker, show less fatigue and better concentration under stress, such as burnout or night shifts. A systematic review rates the evidence contradictory and at high or unclear risk of bias. EFSA did not accept a 2012 'reduces mental fatigue' claim because the studies did not test the submitted extract. Anxiety data come from trials without placebo.

Mechanism

Proposed: modulation of the stress-hormone response; one RCT found lower cortisol on waking. Root extracts inhibit MAO-A and MAO-B in lab tests, which may affect monoamines. Human relevance is unconfirmed.

Typical studied dose

Trials used standardized extract (mostly SHR-5) from low repeated daily doses up to 576 mg/day, for about 2-4 weeks. One trial without placebo used 200 mg twice daily. These are study ranges, not a recommended dose for everyone.

Upper limit

No official tolerable upper intake level exists. Some EU countries set lower daily limits for rhodiola in food supplements than the doses used in trials. Long-term safety data beyond about 12 weeks are lacking.

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Popular stacks with Rhodiola rosea

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Red flags: interactions and who should avoid it

Interactions

Antidepressants (SSRIs, MAOIs): extracts inhibit MAO in vitro, and one case report describes a suspected serotonergic reaction with paroxetine. Avoid combining without a doctor. Drugs metabolised by CYP2C9 (e.g. warfarin, phenytoin): a human study found a modest 21% drop in CYP2C9 activity. Stimulants and caffeine: possible additive stimulation, theoretical (not verified in trials).

Avoid or ask a doctor first if

Pregnancy, breastfeeding and under 18 (no safety data). Taking antidepressants or other psychiatric medication without medical advice. Bipolar disorder or a history of mania (precaution: the herb may be activating; not studied in trials). Anxiety with agitation, or evening use if it disturbs sleep.

Sources (PubMed)

  1. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.
    PMID 19016404 · 2009 · RCT (n=60)
    576 mg/day for 28 days: less burnout fatigue, better attention, lower waking cortisol.
  2. Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty.
    PMID 11081987 · 2000 · Crossover RCT (n=56)
    Low dose improved mental performance in physicians on night duty.
  3. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen.
    PMID 10839209 · 2000 · Pilot RCT
    Students in exams: less mental fatigue, better physical fitness vs placebo.
  4. Rhodiola rosea for physical and mental fatigue: a systematic review.
    PMID 22643043 · 2012 · Systematic review
    11 trials: contradictory results, all high or unclear risk of bias.
  5. Scientific Opinion on the substantiation of a health claim related to Rhodiola rosea L. extract and reduction of mental fatigue pursuant to Article 13(5) of Regulation (EC) No 1924/2006.
    PMID 42016107 · 2012 · EFSA scientific opinion
    EFSA: cause-and-effect for reducing mental fatigue not established.
  6. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms.
    PMID 26502953 · 2015 · Randomized trial, no placebo (n=80)
    Mildly anxious adults: less anxiety and stress at 14 days; no placebo control.
  7. Monoamine oxidase inhibition by Rhodiola rosea L. roots.
    PMID 19168123 · 2009 · In vitro study
    Root extracts strongly inhibited MAO-A and MAO-B in lab assays.
  8. The interaction of Rhodiola rosea and antidepressants. A case report.
    PMID 25413939 · 2014 · Case report
    Restlessness and tremor with paroxetine, interpreted as serotonergic syndrome.
  9. Effect of commercial Rhodiola rosea on CYP enzyme activity in humans.
    PMID 26613955 · 2015 · Crossover RCT (n=13)
    14 days reduced CYP2C9 activity 21%; other CYP enzymes unaffected.

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