Rhodiola
Rhodiola rosea, or golden root, is a mountain and Arctic plant whose root is sold as an extract for fatigue and stress. It is not a nutrient and no ordinary food supplies it. NCCIH says there is not enough reliable evidence to tell whether it helps.
No set daily amount
12 weeks: the longest use NCCIH calls possibly safe
3 : 1 rosavins to salidroside · the ratio many extract labels state, about 3% and 1%
- Part used Root and rhizome dried, then extracted
- Main compounds Rosavins, salidroside used to check what is in a product
- Studied for Fatigue, stress also mood, thinking and exercise
- Evidence Not enough mostly low to moderate quality
Standardization figures as commonly stated on extract labels; safety period and evidence summary from NCCIH. Not a recommended amount.
Where Rhodiola Comes From
Diet supplies none. Rhodiola grows wild in cold, rocky places and is not a food crop, so supplements are the only practical source.
- Foodnot part of any ordinary diet
- Root tea and tincturestraditional in Scandinavia and Russia; strength is not standardized
- Standardized extractscapsules and tablets that state their rosavin and salidroside content; trials used these
What Is Rhodiola?
Rhodiola rosea is a small succulent of mountains and Arctic coasts. The species name rosea refers to its freshly cut root, which smells of roses. It grows slowly, which makes wild roots scarce.
Rosavins and Salidroside in Rhodiola
Extracts are measured by two groups of compounds. Rosavins are found mainly in Rhodiola rosea, so they work as a fingerprint of the right species. Salidroside is also found in other Rhodiola species. A label reading 3% rosavins and 1% salidroside describes the product's makeup, not how well it works.
What Rhodiola Trials Found
Rhodiola was used traditionally for work performance, endurance, fatigue, depression and altitude sickness, and is now promoted for athletic performance, mood, thinking, energy and stress. NCCIH says most of the human studies are of low to moderate quality, and that there is not enough reliable evidence to tell whether it helps with any of these.
Rhodiola is often grouped with ashwagandha and ginseng as an adaptogen, a plant said to help the body cope with stress. The word comes from traditional and marketing use and is not a medical category.
Why Rhodiola Product Quality Varies
Because wild Rhodiola rosea is scarce and slow to grow, it is a target for substitution. Studies that tested commercial products found that some contained other Rhodiola species, or no detectable rosavins at all. A product that names only Rhodiola, without the species or its marker compounds, says little about what is inside.
Common Rhodiola Mistakes
Expecting an energy boost like caffeine. Rhodiola contains no caffeine, and there is no good evidence that it lifts energy at all.
Treating it as a treatment for depression. A few small trials are not enough to replace care for depression. Talk to a doctor before combining it with antidepressants.
Rhodiola Supplements
Supplements are the only source. Check the label for the species and the marker compounds.
How to Read a Rhodiola Label
- Species namedRhodiola rosea, not only Rhodiola
- Rosavins statedthe marker that points to the right species
- Salidroside alonecan come from other species or be made in a lab, so it does not prove the product is Rhodiola rosea
Rhodiola Safety and Side Effects
NCCIH says rhodiola is possibly safe for up to 12 weeks. Side effects may include dizziness, headache, trouble sleeping, and dry mouth or extra saliva. Little is known about its safety in pregnancy, while breastfeeding or over longer periods. An interaction with losartan, a blood pressure drug, has been reported, so ask a doctor or pharmacist before combining it with any medicine.
Sources are listed at the end of this page. Not medical advice.
Rhodiola in Caltide
- Not totaled yetCaltide does not add up rhodiola yet. The foods you log still count toward calories and nutrients, with each one's breakdown in the food library.
Related Nutrients
Rhodiola Sources and References
The figures and claims on this page are checked against these sources.
Questions About Rhodiola
Rhodiola (Rhodiola rosea), also called golden root, arctic root or rose root, is a plant that grows in cold, high places in Europe, Asia and North America. Its root is dried and made into extracts sold for fatigue, stress and exercise performance.
It is not known. NCCIH says there is not enough reliable evidence to tell whether rhodiola helps with fatigue, stress or any other health purpose, and that most of the human studies are of low to moderate quality.
The compounds rhodiola extracts are measured by. Rosavins are found mainly in Rhodiola rosea, while salidroside also occurs in other Rhodiola species. Many extracts state about 3% rosavins and 1% salidroside on the label.
No. It is not part of an ordinary diet, so supplements and teas made from the root are the only source, and the extracts used in studies come from supplements.
It is often sold as one, but adaptogen is a marketing and traditional term, not a medical category. It means a plant said to help the body resist stress, a claim the human studies have not confirmed.
NCCIH says it is possibly safe for up to 12 weeks. Side effects may include dizziness, headache, trouble sleeping, and dry mouth or extra saliva. Little is known about its safety in pregnancy and breastfeeding, and an interaction with losartan, a blood pressure drug, has been reported.
Because the plant is slow-growing and scarce in the wild. Tests of products on the market have found some made from other Rhodiola species or missing the rosavins that mark true Rhodiola rosea.
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