Top 5 Rhodiola Benefits: Your Guide

From the mountaintops of Southwestern China to the viral videos of TikTok, rhodiola, also referred to as arctic root, golden root, and rose root, is a not-so-new herb packed with powerful health benefits that are turning heads. But just what can this hearty little plant, which grows fruitfully across Europe and as high as the Himalayas, do for you? 

Well, that depends on what you need it for. A fibrous shrub with thick, rooty leaves and brilliant yellow flowers, rhodiola has many uses—from boosting your workout in the gym to even helping ward off the blues. 

Today, we’ll be talking about the many uses of the lovely Rhodiola rosea and how to consume it so you take advantage of its many benefits. This guide will take you through five rhodiola benefits that you can take advantage of today, so you can understand how to make the most of rhodiola when you consume it.

5 Incredible Rhodiola Benefits 

What are the benefits of rhodiola? Read on to learn what this spiny, miraculous plant can do for you. 

#1 Rhodiola May Aid In the Reduction of Stress

Like chamomile, kava, and other gifts from nature targeted to help with stress, rhodiola root could help give you a break from your Sunday Scaries. In fact, rhodiola is considered an adaptogen to help reduce stress. 

Scientific research conducted in the United States, China, Germany, and other countries has all witnessed what has long been held true: Taking rhodiola has been associated with decreased anxiety.[1] Next time you have to cram for an upcoming test or meeting, try a tincture to hit the books the stress-free way.

#2 Rhodiola Can Help Keep Fatigue At Bay

On days when your eyelids feel heavy, count on rhodiola for a burst of energy. In one recent clinical trial, subjects with prolonged and chronic fatigue experienced a reduction in their symptoms after just a week of taking the herb orally.[2] If you’ve been frequenting energy drinks and caffeine pills without any luck, it could be time to give rhodiola a try. 

#3 Rhodiola Can Support Healthy Cognitive Function

Like other brain-healthy herbs like sage, turmeric, and ginseng, a rhodiola supplement may help you out when it comes to mental cognition. While we can’t promise that this plucky green shrub will help you ace an upcoming exam or nail an important presentation, there is evidence that rhodiola may improve mental speed and reaction times.[3]

If you want to boost your brain power, it’s a simple, natural hack you could try.

#4 Rhodiola Can Provide Energy

Rhodiola's properties in fighting physical and mental fatigue can benefit athletic performance. Whether you’re a weekend warrior or a dedicated athlete, there’s a chance you could gain an edge from natural supplements like rhodiola. This is because rhodiola may enhance your endurance during your workout, and even reduce pain and muscle damage after.[4]

Rhodiola rosea extract is particularly helpful for participants in endurance sports like:

• Marathon running
• Road cycling
• Swimming
• Cross-country skiing

In fact, its potential effects on physical performance were so promising in some trials that Soviet scientists looking to give their athletes the upper hand in international competition studied the root in secret.[5] The word is out now, and you don’t have to be an Olympian to try it. 

#5 Rhodiola Could Help You Manage Your Mood

Many people experience mood swings or the blues, and it’s not always possible or feasible to find costly medications to treat them. In more severe cases, low moods can also cause: 

• Loss of appetite
• Insomnia
• Dizziness
• Feelings of anxiety

There are promising studies that show rhodiola’s antidepressant properties that may even work similarly to conventional antidepressants or mood stabilizers.[6] If you’ve struggled with finding solutions to manage your mood, rhodiola could be a natural herb to try.

How to Consume Rhodiola

Rhodiola rosea extract can be taken in many forms, including:

• Capsules
• Tablets
• Tinctures

Because rhodiola is known for boosting energy, it’s often consumed in the morning or early afternoon, instead of before bed. While the exact dosage can vary among different individuals, aim to take between 100 to 600 mg per day to work on symptoms of fatigue, stress, or the blues.[7]

Rhodiola extract can also be combined with other supplements to get the most from their various properties. A few roots and herbs that play nicely together include:

• Rhodiola 
• Kava
• Kola nut
• Lion’s Mane

See related: What Are the Benefits of Lion's Mane?

Try Rhodiola from Botanic Tonics

When it comes to achieving wellness the natural way, rhodiola is a key player that is making waves for its multi-pronged health benefits. Rhodiola is a completely natural way to potentially boost your brainpower, help you extend your run, or help give your mood a lift. 

This is why rhodiola is one of the key ingredients in our free feel tonics and kava capsules, which are plant-based focus enhancers that offer a mood lift and provide energy without the jitters. 

Our products are third-party tested and made in the United States. Plus, they’re sugar and gluten-free and completely vegan. Check out our full collection to learn more about our products.

Sources: 

1. 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.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/ 
2. Complementary Medicine Research. Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial. https://pubmed.ncbi.nlm.nih.gov/28219059/ 
3. Phytotherapy Research. Effects of a Rhodiola rosea extract on mental resource allocation and attention: An event-related potential dual task study. https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.6778 
4. Frontiers in Nutrition. Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9021834/
5. National Geographic. Before Steroids, Russians Secretly Studied Herbs. https://www.nationalgeographic.com/culture/article/long-before-doping-scandals--russians-were-studying-performance- 
6. Antioxidants. Potential Antidepressant Effects of Scutellaria baicalensis, Hericium erinaceus and Rhodiola rosea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139475/ 
7. Journal of Sport and Health Science. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men. https://pubmed.ncbi.nlm.nih.gov/30450257/ 

About The Author

Erin Berthold, PhD

Erin Berthold is the R&D Director at Botanic Tonics. She holds her PhD in Pharmaceutics from the University of Florida. There she studied the interaction potential between mitragynine and cannabidiol, two compounds from complex natural products. She is passionate about developing creative and alternative options for individuals suffering from substance use disorders.

Erin earned her bachelor’s degree from the University of Illinois at Chicago in 2011. Prior to going back to obtain her PhD, she worked in manufacturing, quality control, engineering, and quality assurance roles across regulated industry at pharmaceutical, medical device, and dietary supplement companies.