A hardy root that grows in cold, high-altitude regions.
Why it’s used: Traditionally used to support energy and resilience to stress.
Rhodiola rosea is a hardy succulent that grows in cold, high-altitude and Arctic regions of Europe, Asia and North America, including the mountains of Scandinavia and Siberia. It is often called golden root or roseroot, because the cut root gives off a faint rose-like scent.
In Scandinavian, Russian and other northern folk traditions, the root has long been used to help people cope with harsh climates, and it is traditionally used to support energy and resilience to stress. Its compounds of interest are rosavins and salidroside. Researchers have studied rhodiola extracts in small trials looking at fatigue and stress, with mixed results, and as a food supplement ingredient it has no authorised health claim.
On labels you will see rhodiola, Rhodiola rosea root extract or golden root, usually standardised to around 3% rosavins and 1% salidroside, matching the natural ratio in the root. In the UK, some rhodiola products are also licensed as traditional herbal medicines, which are regulated differently from food supplements.
3 findings behind this ingredient. Hover a card for the detail and the source.
A meta-analysis of 26 randomised controlled trials with 668 healthy participants found better VO2max, time to exhaustion and time trials, and lower muscle damage markers.
60 adults with stress-related fatigue took 576 mg/day SHR-5 extract or placebo for 28 days. Burnout and attention measures improved, and cortisol response to waking changed.
In an open-label study without a placebo group, 101 adults with life-stress symptoms took 200 mg extract twice daily for 4 weeks. Improvements appeared within 3 days; it was well tolerated.
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Most people take it in the morning or early afternoon. Some report difficulty sleeping if they take it late in the day, and it has traditionally been associated with daytime energy rather than evening calm. Follow the timing on your product label.
They are the main compounds researchers look at in Rhodiola rosea. Extracts are commonly standardised to about 3% rosavins and 1% salidroside. Rosavins are characteristic of Rhodiola rosea, so their presence helps confirm you are getting the right species.
It can be either. In the UK some rhodiola products hold a traditional herbal registration from the MHRA for stress-related symptoms. Others are sold as food supplements, which cannot make medicinal claims. The label will show a THR number if it is registered.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Rhodiola Rosea: The Adaptogen Science Finally Proved
Dr Scott Resnick, MD · Scott Resnick MD on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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