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Rhodiola rosea supplements: what is known and how to choose

By the Life in Good Form editors. Updated 2026-10-15.

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Quick answerRhodiola rosea, also called golden root or arctic root, is sold for energy, stress, mood and athletic performance. The NCCIH says there is not enough reliable evidence to say whether it helps any health purpose, and most human research is low to moderate quality. A 2025 meta-analysis found improvements in endurance measures in young healthy people, but the authors urged caution. Rhodiola is possibly safe for up to 12 weeks. If you try it, choose a root extract standardized to rosavins and salidroside, and talk to your doctor if you take blood pressure medicine such as losartan.
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What rhodiola is

Rhodiola (Rhodiola rosea) grows in cold regions and at high altitudes in Europe, Asia and North America. The National Center for Complementary and Integrative Health (NCCIH) lists common names including arctic root, golden root, rose root and king's crown.

It has a long history of use in Russia, Scandinavia and other parts of Europe for work performance, endurance, fatigue, depression and altitude sickness. Today it is promoted for athletic performance, mood, thinking, energy and stress.

What the research shows

NCCIH's view. There is not enough reliable evidence to determine whether rhodiola or its components are useful for any health purpose. Most research in people is low to moderate quality.

Endurance. A 2025 meta-analysis in Frontiers in Nutrition pooled 26 randomized trials with 668 healthy participants (mean age 22) over a mean of 33 days. It reported improvements in endurance outcomes such as VO2max, with larger VO2max gains at doses above 600 mg a day. The authors concluded rhodiola may be an effective aid for endurance but said differences between studies call for cautious interpretation.

QuestionCurrent answer
Energy, mood, stressNot enough reliable evidence (NCCIH)
Endurance in young adultsSome improvement in pooled trials
DepressionNot established; see a provider

Reading the endurance research carefully

The 2025 meta-analysis looked at more than VO2max. It also tracked markers of oxidative stress, muscle damage, inflammation and metabolism, and reported that trained participants showed lower levels of creatine kinase, a muscle damage marker, soon after exercise.

Keep the limits in mind. Participants were young and healthy, the average study lasted about a month, and outcomes were measured from right after exercise up to 24 hours later. That says little about long-term use, older adults or everyday energy and stress, which is why NCCIH still calls the evidence insufficient.

Safety and side effects

Quality concern: adulteration

A 2026 review in Frontiers in Pharmacology reports widespread adulteration in the global rhodiola product market, and says much of it may go undetected because manufacturing makes it hard to confirm which Rhodiola species a product contains. The genus has more than 500 known compounds, many shared across species.

For buyers, this means choosing products that name Rhodiola rosea and list standardized marker compounds, and buying from established brands.

How to choose a rhodiola supplement

What to look for when you buy

Standardized rhodiola root extract, 500 mg

Best for: Adults who want a labeled, standardized rhodiola extract

NOW Foods lists 500 mg of Rhodiola rosea root extract standardized to at least 3% rosavins and 1% salidroside per capsule.

Watch out: Possible insomnia or dizziness. Talk to your doctor if you take losartan or other blood pressure medicine.

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Vegan rhodiola rosea capsules

Best for: People who avoid gelatin

Many rhodiola products use plant-based capsules; check that the label names Rhodiola rosea root.

Watch out: Not all list standardization, which makes quality harder to judge given adulteration concerns.

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Rhodiola gummies

Best for: People who will not swallow capsules

A chewable alternative, including some sugar-free options.

Watch out: Often lower or unclear rhodiola amounts. Check mg and standardization on the label.

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When to talk to a doctor: Talk with your doctor before taking rhodiola if you take losartan or other blood pressure medicines, are pregnant or breastfeeding, or have a medical condition. If you may have depression, see a health care provider rather than relying on a supplement.

Questions people ask

What is rhodiola rosea supplement good for?
It is promoted for energy, stress, mood and exercise. NCCIH says there is not enough reliable evidence to confirm any of these uses, though some trials show endurance benefits.
When is the best time to take rhodiola?
Follow the label. NOW Foods directs taking it on an empty stomach. Because insomnia is a possible side effect, an earlier dose may suit you better.
Is rhodiola safe?
NCCIH says it is possibly safe for up to 12 weeks. Side effects can include dizziness, headache and insomnia.
What are rosavins and salidroside?
They are compounds labels use to standardize rhodiola extracts, such as at least 3% rosavins and 1% salidroside.
Can I take rhodiola with blood pressure medicine?
Ask your doctor. NCCIH reports interactions between rhodiola and losartan.
Does rhodiola help athletic performance?
A 2025 meta-analysis of 26 trials in young healthy people found improved endurance measures such as VO2max, but the authors urged caution, and NCCIH says overall evidence is insufficient.
How long can I take rhodiola?
NCCIH says it is possibly safe for up to 12 weeks. Little is known about longer use, so check with your provider first.

Sources

Sources checked 2026-10-15.

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