Unlocking the Timetable: How Long Does Rhodiola Take to Work?
In an era increasingly defined by a focus on well-being—and the alternative and complementary ways to attain it—rhodiola ranks as one of the most promising herbal remedies available.
But if you’ve only recently added this potent product to your pantry, you likely want to know, how long does rhodiola take to work?
Here’s how soon you may feel the effects of this ancient herb—and why it should have a prominent place in your wellness routine.
Rhodiola Rosea: The Basics
Rhodiola may seem revolutionary but it’s been a staple in Eastern and European medicine for centuries.[1] In particular, rhodiola rosea root has been a key adaptogen used in traditional Chinese medicine for centuries. Derived from crassulaceae—a perennial native to the arctic regions of select European and Asian countries—“roseroot” was traditionally used to:
- Combat fatigue
- Cope with stress and occasional anxiety
- Increase energy
- Alleviate oxidative stress
- Manage high-altitude sickness
- Support intestinal health
- Bolster sexual vitality
Modern alternative medicine caught on to the herb’s potential perks in the 20th century: By the Spring of 2023, U.S. sales of rhodiola leaped by 9.3%, rendering it one of the most successful dietary supplements on the market.[2]
Today, you can find rhodiola in everything from energy drinks to capsules, making it easier than ever to consume this herbal solution. And while there are 200-plus species of rhodiola, research has honed in on its two primary medicinal types: rosea and crenulata.[3,4] R. rosea is significantly more popular and will be our focus throughout this article.
Immediate Effects of Rhodiola: Understanding the First 30 Minutes
So, how long does it take for rhodiola rosea to work?
Within the first 30 minutes, you may experience:
- Heightened physical performance – A recent study indicates that supplementing with rhodiola rosea root extract a half hour before a high-intensity workout may enhance exercise performance.[5] However, these results were determined after participants had taken rhodiola rosea for three days before the experiment.
- An uptick in energy – Stress has a curious impact on the body, in that it can make you feel tired and wired at once. In the short and long term, rhodiola may come to the rescue: Research suggests it can help mitigate the common signs of burnout—namely, the mental fatigue and exhaustion we feel after a particularly taxing workweek.
Some research suggests that the immediate, stimulating effect of rhodiola rosea may last for roughly four hours.[6]
That said, rhodiola rosea operates as an adaptogen, meaning, it works with an individual’s physical and mental responses to stress and organically encourages well-being by supporting the nervous system (as well as cardiovascular and mental health).[7] In other words, both its prompt and prolonged effects vary considerably between people.
Learn more about the effects of ashwagandha vs. rhodiola in our guide.
The Long-Term Impact of Rhodiola: What to Expect Over Weeks
The answer to how long does it take for rhodiola to work has been studied more extensively in people who have taken a rhodiola supplement for a solid period of time:
- After a week of consistent use, you may feel less drained: An eight-week clinical trial featured in Complementary Medicine Research discovered that the symptoms of fatigue diminished most dramatically after seven days of use.[8] Even better? These symptoms continued to decrease in intensity with consistent rhodiola supplementation.
- After four weeks of consuming rhodiola extract, you may find that the stressors in your life—whether they’re emotional or professional in nature—may seem a touch more tolerable: Research reveals rhodiola may reduce stress hormone levels (such as cortisol), boost focus and memory, and enrich general cognitive function and performance.[1,9]
- After twelve weeks of rhodiola rosea supplementation, you may enjoy a brighter state of mind.[10] This is thanks to the impact rhodiola might have on several key neurotransmitters, such as:
- Dopamine
- Serotonin
- Norepinephrine
Optimal Dosage of Rhodiola Rosea
Intrigued by rhodiola’s health benefits?
Here’s how to incorporate it into your life:
- Get your doctor’s go-ahead – Your first step is to obtain approval from your healthcare practitioner, as some people should avoid rhodiola altogether (notably, pregnant and breastfeeding women and those with autoimmune disorders).[11]
- Land on the appropriate dosage – For optimal results, your healthcare provider may recommend between 100 and 300 mg of rhodiola—and to ingest it on an empty stomach.
- Select a suitable time to supplement – Some may choose to pair rhodiola with breakfast for a clean energy boost; others may elect to take it thirty minutes before a HIIT workout for the same reasons. Just be sure to refrain from consuming this adaptogen before bedtime: those stimulating effects we mentioned earlier may keep you tossing and turning.
Remember that, as with nearly everything in life, consistency is essential. The potential rewards of rhodiola rosea extract may be felt more profoundly if you commit to taking it regularly—and give it time to show its true powers. Try pairing it with mushrooms for cognitive function for additional benefits.
Combat Occasional Stress With Botanic Tonics
Chronic stress may have countless guises, but its impact on the brain and body is largely universal. Weariness, lethargy, an inability to concentrate—all are prevalent for those in the throes of burnout. And while coffee may give you a swift kick—and a glass of red a momentary respite—the potential perks of rhodiola may endure for far longer.
Botanic Tonics dials up the possible benefits of the herbal mainstay. Our plant-based energy drink and kava capsules are prepped with rhodiola rosea extract, as well as kava and lion’s mane, to naturally promote that wellness you may be after.
Get back in your groove again with Botanic Tonics.
Sources:
- Molecules. The effectiveness of rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions—encouraging clinical evidence. https://www.mdpi.com/1420-3049/27/12/3902
- NutraIngredients USA. Rhodiola rosea: adjusting to life as an endangered species. https://www.nutraingredients-usa.com/Article/2023/06/29/Rhodiola-rosea-Adjusting-to-life-as-an-endangered-species#
- ScienceDirect. Rhodiola. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rhodiola#
- Molecules. Evaluation of two major rhodiola species and the systemic changing characteristics of metabolites of rhodiola crenulata in different altitudes by chemical methods combined with UPLC-QqQ-MS-based metabolomics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7570721/
- Journal of Sports Sciences. Effects of short-term rhodiola rosea (golden root extract) supplementation on anaerobic exercise performance. https://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1538028
- Examine. Rhodiola rosea. https://examine.com/supplements/rhodiola-rosea/research/
- Cleveland Clinic. Adaptogens. https://my.clevelandclinic.org/health/drugs/22361-adaptogens
- Complementary Medicine Research. Rhodiola rosea in subjects with prolonged or chronic fatigue symptoms: results of an open-lab clinical trial. https://karger.com/cmr/article/24/1/46/67709/Rhodiola-rosea-in-Subjects-with-Prolonged-or
- Healthline. 7 science-backed health benefits of rhodiola rosea. https://www.healthline.com/nutrition/rhodiola-rosea#TOC_TITLE_HDR_5
- Journal of Affective Disorders. Antidepressant effects of rhodiola capsule combined with sertraline for major depressive disorder: a randomized double-blind placebo-controlled clinical trial. https://www.sciencedirect.com/science/article/abs/pii/S0165032719331398?via%3Dihub
- PsychCentral. 7 benefits of rhodiola rosea. https://psychcentral.com/health/rhodiola-benefits#performance-and-recovery
About The Author
Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.
