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Rhodiola

Rhodiola rosea

An arctic adaptogen for stress-induced fatigue and mental performance under load. Standardized 3 percent rosavins / 1 percent salidroside (the SHR-5 ratio) is the only formulation with replicated RCT support.

Adaptogens Last verified 2026-05-06
energy stress and mood

What it does

Rhodiola rosea trials in stressed students and night-shift physicians show reduced fatigue scores and improved mental performance. Effect sizes are modest; mood-disorder evidence is preliminary and inferior to pharmaceuticals.

  • Stress-induced fatigue reduction Moderate evidence

    Reduced physical and mental fatigue under chronic stress in night-shift physicians and stressed students; effect tied to the SHR-5 standardized extract.

    Sources: PMID 10839209 · PMID 19016404

  • Mental performance / cognitive fatigue under load Moderate evidence

    Improved attention, processing speed, and reduced mental fatigue during intellectually demanding tasks (night-shift physicians, students under exam stress).

    Sources: PMID 10839209

  • Mild-to-moderate depression Preliminary evidence

    Modest symptom reduction vs placebo; smaller effect than sertraline, with markedly fewer adverse events. Not a replacement for clinical treatment.

    Sources: PMID 25837277

Top picks

  1. 1

    Thorne

    Rhodiola

    100 mg extract, 3% rosavins, NSF-certified facility.

    Check on Amazon
  2. 2

    Pure Encapsulations

    Rhodiola Rosea

    100 mg, standardized to 3% rosavins.

    Check on Amazon
  3. 3

    Gaia Herbs

    Rhodiola Rosea

    Liquid phyto-caps; species-verified extraction.

    Check on Amazon

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How to use it

Dosage
200 to 600 mg/day extract standardized to 3% rosavins and 1% salidroside (the SHR-5 ratio).
Timing
Morning or early afternoon. Avoid evening; mildly activating and can disrupt sleep.
With food
Not required
Onset
Acute effects on mental fatigue within 30 to 60 minutes; full stress and mood effects 1 to 6 weeks.

What to look for

  • Standardized 3% rosavins + 1% salidroside on the label (the only ratio with replicated RCT evidence).
  • Absolute mg of rosavins and salidroside disclosed, not just total extract weight.
  • Single-ingredient product, not a 'stress blend' that hides the dose.
  • Third-party tested (USP, NSF, ConsumerLab) - adulteration with cheaper R. crenulata is common.
  • Species verified as Rhodiola rosea L. by HPLC or DNA, not 'Rhodiola sp.'.

Formats: capsules, tincture.

Skip if:
  • Bipolar disorder (acute stimulating profile may trigger hypomania).
  • Pregnancy or lactation (insufficient safety data).
  • Concurrent SSRIs or MAOIs (theoretical serotonergic and CYP interaction).
  • Autoimmune disease (immunomodulatory effects poorly characterized).

FAQ

Does it stack with caffeine?
Yes. Rhodiola plus 100 mg caffeine is a common pre-work stack. Watch total stimulation; reduce caffeine if you feel wired.

Related comparisons

Additional references