Rhodiola rosea. Also called golden root or arctic root, a hardy plant of cold mountain regions whose root has long been used in Scandinavian and Russian folk medicine for endurance.
What the research supports
A 2009 placebo-controlled trial of 60 adults with stress-related fatigue found that a standardized extract (SHR-5) improved fatigue and attention after 28 days. Smaller trials in students showed similar effects. A 2012 systematic review called the evidence promising but low in quality. In depression, rhodiola did not clearly beat placebo.
The dose that was actually studied
About 100 to 600 mg a day of standardized root extract, usually in the morning, for three to four weeks.
What to look for on a label
- The full name Rhodiola rosea and the root or rhizome as the plant part
- Standardization to rosavins and salidroside for capsules
- Third-party testing, since rhodiola is often adulterated
Who should not take it
- Pregnant or breastfeeding women
- People with bipolar disorder, without their psychiatrist’s advice
- Anyone on antidepressants, stimulants, or diabetes or blood pressure medicine without checking for interactions
Read the full guide: Rhodiola for Fatigue and Stress: What the Research Really Shows.
This profile is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.
