Rhodiola rosea
Golden root / arctic root · Brain
An adaptogen with a small, mostly Eastern European literature suggesting it helps fatigue more than stress.
What the evidence says
The better trials examine fatigue — in shift workers, students during exams, and burnout — and report modest improvements. Study quality is variable, samples are small, and much of the work comes from a narrow set of research groups, which is the same evidentiary shape as several Russian-institute compounds in this app. Promising is the honest ceiling.
What studies used
Trials commonly used 200–600 mg/day of standardised extract. Stimulating for some people; trials generally dosed earlier in the day.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Can be activating enough to disturb sleep
- Standardisation varies widely between products
Evidence base
established literature
Strong human evidence: either a phase 3 or 4 trial report alongside review-level evidence, or ten or more randomised controlled trial reports.
This letter measures how much human research exists, not whether it works for you — the tier above (Limited) is the read on quality.
Research (12)
- Anti-inflammatory effects of Rhodiola rosea L.: A reviewBiomed Pharmacother · 2020
- Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacyPhytomedicine · 2010
- The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical EvidenceMolecules · 2022
- Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literatureBr J Nutr · 2024
- The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsPhytother Res · 2015
- Rhodiola rosea: A Therapeutic Candidate on Cardiovascular DiseasesOxid Med Cell Longev · 2022
- Rhodiola and salidroside in the treatment of metabolic disordersMini Rev Med Chem · 2019
- Rhodiola species: A comprehensive review of traditional use, phytochemistry, pharmacology, toxicity, and clinical studyMed Res Rev · 2019
- Rhodiola rosea and salidroside commonly induce hormesis, with particular focus on longevity and neuroprotectionChem Biol Interact · 2023
- Rhodiola rosea L. as a putative botanical antidepressantPhytomedicine · 2016
- Beneficial Effects of Rhodiola and Salidroside in Diabetes: Potential Role of AMP-Activated Protein KinaseMol Diagn Ther · 2019
- Does Rhodiola rosea possess ergogenic properties?Int J Sport Nutr Exerc Metab · 2006
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