Rhodiola Rosea

Rhodiola rosea is a unique plant that grows naturally in cold regions such as Sweden and Russia. Historically, the plant has been used as an adaptogen, which is a compound that the body utilizes to neutralize hostile physical, chemical or biological stressors. By providing resistance to stressors, Rhodiola rosea helps balance brain chemistry.

Adaptogens such as Rhodiola have been shown to "Increase the availability of energy during the day, reduce stressed feelings, increase endurance, and increase mental alertness."^[3]

Learn about Rhodiola in our detailed video

Below is a brief article, but greater details are updated in our new article titled Rhodiola: The Salidroside-Powered Adaptogen of the Vikings. The article features RhodioPrime 6X, a new Rhodiola extract standardized for high-salidroside content, as opposed to just the rosavins we normally see. This provides more energy, focus, and "pop" than what we've seen on the market.

Rhodiola rosea makes for a beneficial addition to nearly anyone's health regimen, and we are major fans of it on this site.

Benefits of Rhodiola rosea

In the traditional medical systems of Eastern Europe and Asia, Rhodiola rosea extracts purportedly

Stimulate the nervous system,
Has demonstrated anti-depressive activity,
Enhance work performance,
Ameliorate fatigue, and
Prevent high altitude sickness

Having been intensively studied in Russia and Scandanavia for more than 43 years, many human and animal studies support the aforementioned claims. Here are a list of proven benefits.

Central nervous system modulation

In animal studies, small and medium doses confer a stimulating effect such as "lengthening the time mice could swim and remain on vertical perches to the limit of their abilities."^[3] Larger doses, though, show sedative effects. The effects of Rhodiola on the CNS are twofold:

It stimulates the neurotransmitter systems for norepinephrine, dopamine, serotonin and short-term acetylcholine activation.
It enhances the effects of these neurotransmitters via increased permeability of the blood brain barrier (BBB), allowing precursors to dopamine and serotonin to enter the brain more easily.

Rhodiola rosea extracts are known to stimulate the nervous system, may alleviate symptoms of depression, enhance work performance, ameliorate fatigue, and prevent high altitude sickness.

Releasing the neurotransmitters dopamine, serotonin and norepinephrine activates the cerebral cortex and limbic system, thus enhancing the cognitive functions of the cerebral cortex (thinking, analyzing, evaluating, calculating and planning).

By enhancing the cholinergic system, Rhodiola improves memory storage within the limbic system (hippocampus and amygdala). Acetylcholine "contribute[s] to the memory function via pathways ascending from the memory storage in the limbic system to various areas of the cerebral cortex (memory retrieval)."^[1]

Resistance to stress

Stress should be the paramount enemy on every health buff's list, and Rhodiola has produced positive effects by quelling the body's natural stress response and potent antioxidant activity.

The serotonin system is imperative for stress response, adaptation to novel environmental conditions and tolerance of hypoxia (oxygen deprivation) -- many stressors decrease serotonin levels in the hypothalamus.
- Extracts of Rhodiola may increase resistance to stress because they elevate serotonin in the hypothalamus and midbrain.
A sudden increase in opioid and catecholamine (dopamine, norepinephrine) levels occur in response to stress, which obstruct normal brain function and can cause heart damage.
- "R. rosea moderates the release of opioid peptides that occurs as part of the HPA axis response to stress....while allowing a more moderate release that increases stress tolerance without damaging the central nervous system or the cardiovascular system."^[3]
According to multiple studies, acute doses of Rhodiola extract before acute stress "produces favorable results and prevents stress-induced disruptions in function and performance."^[3] Because stressful situations usually occur randomly, Rhodiola could prove very useful because it does not require weeks of preemptive supplementation. ^[2]

Physical work capacity

Rhodiola has been shown to increase work capacity, reduce recovery time after exercise and enhance endurance.

Rhodiola crosshairs

One study on master level skiers who competed in a 20-km race while carrying rifles and shooting targets found that "The group receiving R. rosea had a statistically significant increase in shooting accuracy, less arm tremor, and better coordination, and the heart rate was 104% to 106% of baseline; whereas in the placebo group, the heart rate was about 129% of baseline."

Animal studies suggest that improvements in work capacity and endurance are due to Rhodiola increasing the essential energy metabolites adenosine triphosphate (ATP) and creatine phosphate (CP) in the muscle and brain mitochondria of mice during intensive exercise.
The same study elucidates how Rhodiola may reduce recovery time. "It may also enhance the ammonia re-assimilation and energy metabolism of the cell by increasing ATP, ribonucleic acid (RNA), protein and amino acid synthesis."^[3]

Depression

A 2007 clinical trial conducted in Austin, TX, found that a Swedish Rhodiola rosea extract demonstrated effective anti-depressive activity among patients with mild to moderate depression. This was a six week trial conducted on 89 subjects, ages 18 to 70. By the end of the study, the Rhodiola group experienced significant reductions in insomnia, emotional instability and somatization (the generation of physical symptoms from a psychiatric condition, such as anxiety). Furthermore, no adverse effects were detected.^[3]

Focus booster debate

Although rosea is anecdotally claimed to improve focus and attention, scientific studies suggest a less significant reality. It can improve fatigue and mental energy. In addition, human ADHD studies show Rhodiola can improve feelings of sluggishness. But don't expect anything dramatic. If you are looking to increase attention, examine our nootropics category. ^[4]

Recommended dosage

The proper dose depends highly upon the type of extract and the benefits you wish to accrue. The most available Rhodiola rosea extracts are standardized to a minimum of 3% rosavins and 1% salidrosides, as the naturally occurring ratio of the aforementioned compounds is around 3:1. A quality rosea product should provide this information on the label. Human clinical studies suggest that 150 to 600mg two to three times daily is a proper dose. It is important to remember to avoid rosea before sleep or in the late evening. You may experience mild symptoms of insomnia.

These statements are not approved by the FDA, are not intended to prevent or cure any illness, does not constitute medical advice and you should always consult your doctor before trying this supplement.

Rosavins and salidrosides

Rhodiola - Rosavins and Salidrosides

These are the standard by which companies test for genus purity, and were formerly thought to be the active constituents of Rhodiola rosea extracts. Recent evidence suggests that many other chemicals contribute to its effects, however, which is why stronger extracts aren't common.

Rosavins is the collective term for the phenylpropanoids in rosea (rosavin, rosarin and rosin).

Salidroside, also called rhodiolside, is a phenylethanol derivative -- along with tyrosol, an antioxidant also found in Rhodiola, that is critical for therapeutic activity.^[3]

Stacking

This dynamic herb stacks with just about anything other than hardcore stimulants, due to its activity as a MAO Inhibitor. We urge against using it with PEA or anything stronger than caffeine. See side effects below.

Comparisons

We are most interested in a pure product that has 3% rosavins and 1% salidrosides, and no proprietary formula. However, there are some other products worth noting:

NUTRILITE(R) Rhodiola 110 vs. others

Rhodiola 110 is nothing more than a Rhodiola extract with caffeine, low levels of vitamin C, spinach and acerola cherry extract.

Although caffeine may synergize with Rhodiola rosea, the ridiculous price, in comparison to other extracts, does not justify its use. Additionally, you only receive 100mg of Rhodiola, which is on the lower end of the recommended dose from clinical human studies. And they do not specify if their product contains the proper 3:1 rosavin to salidroside ratio.

Therefore, we suggest you purchase a less expensive product with a more transparent ingredient list, such as those listed here.

Pill vs. powder

Rhodiola Images Courtesy Wikimedia Commons

After sampling both, I recommend pill formulations if you cannot tolerate pungent flavors.

The rosea powder has a very bitter flavor that lingers on the palate. The benefits of purchasing powder are that it's generally cheaper and easier to control dosing.

When comparing various brands, the most important detail is whether the product mentions the proper rosavin/salidroside ratio. This is the pharmaceutical standard in Russia, and you may not receive all the benefits of Rhodiola rosea otherwise.

Side effects

Very few side effects have been reported.

For those prone to anxiety, Rhodiola rosea may exacerbate problems, causing nervousness or agitation.

This response suggests that a smaller dose should be used.

Certain components of Rhodiola inhibit monoamine oxidase (MAOIs), and should not be taken with stimulants or PEA-based compounds, unless specifically instructed by a doctor.

Because of R. rosea's stimulatory effect, avoid taking it before sleep.

Combining with stimulants

Rosea has MAOI (MAO Inhibition) properties, and every stimulant label (psudeoepehedrine included) warns of a possible hypertensive crisis if combined with MAOIs. However, Rhodiola is a reversible inhibitor, possibly reducing the danger.

Labels typically state that you should not take OTC congestion medications if you have taken a MAOI within the past few weeks. Only irreversible inhibitors have such lengthy coverage.

Toxicity

R. rosea is proven to have a very low level of toxicity. In rat studies, the LD50 (lethal dose at which 50% of animals die) is approximately 3360 mg/kg. The human equivalent would be about 235,000 mg, rendering a huge margin of safety.

Thus, if the average daily dose is 600mg, the average person would have to consume around 392 daily doses to approach lethal concerns. ^[3]

As always, before you begin any diet or supplement program, consult with your doctor and get his or her written consent. No statements on this page have been approved by the FDA, and we are not doctors, so consult yours -- especially if using any prescription drugs. Rhodiola is never intended to cure, treat or diagnose any disease.

Where to buy

NOW Foods Rhodiola

You typically won't find a good of a selection at your local health food store. It's always cheaper to buy online, where you'll also have more options.

Here on PricePlow.com, we compare prices on all supplements across several stores, getting you the best deal for your money. See the price comparisons on this page to save the most on Rhodiola rosea.

The best Rhodiola supplement

Again, we're looking for 3% rosavins and 1% salidrosides -- and one of our favorite value brands, NOW Foods, hits this on the nose.

NOW is a trusted supplement company that formulates their products in cGMP-certified labs and keeps the marketing budget low -- yielding a high-value product. Just what we look for.

Adaptogens

So what is an adaptogen? The origin of the term can be traced back to a Russian scientist named Lazarev, who coined the term adaptogen in 1947. This is an agent -- a specific or group of chemicals, plant-based or otherwise -- that helps an organism neutralize hostile physical, chemical or biological stressors by engendering a nonspecific resistance.

Adaptogens, such as Rhodiola, have been shown to "increase the availability of energy during the day, reduce stressed feelings, increase endurance, and increase mental alertness."^[3] Thus, Rhodiola rosea is a beneficial addition to anyone's health stack.

Adaptogens explained

Many claims, both fantastical and diverse, have been made about this plant. Equally substantial is its history for human use, having been mentioned in Greek medical texts, as well its use among 21st century Russian astronauts.

It's also known as golden root, rose root, roseroot, Aaron's rod, arctic root, king's crown, Lignum rhodium and orpin rose.

In places such as Sweden and Russia, a standardized extract is prescribed for the treatment of depression, fatigue, dementia and other conditions.

Nicotinic acetylcholine activation

Rhodiola actually specifically activates the nicotinic acetylcholine receptor group. There are two known acetylcholine receptor groups whose names derive from the respective chemicals that activate them: nicotinic and muscarinic, triggered by nicotine and muscarine respectively.

These are both implicated in cognition and memory formation. Nicotinic receptors are ionotropic (allow ions such as Na and K to enter the cell) and muscarinic receptors are metabotropic (cascading signal transduction via ions coupled with G-proteins -- a much more convoluted process).

The important detail is that nicotinic receptor activation is short term, whereas muscarinic activation produces more lasting effects on the neuron.

References

Shevtsov VA, et al; Phytomedicine; "A randomized trial of two different doses of Rhodiola rosea extract versus placebo and control of capacity for mental work;" 2003

American Botanical Council; "Swedish Rhodiola rosea Extract Effective in Treating Mild to Moderate Depression in New Clinical Trial;" 2007

Khanum F., et. al.; Comprehensive Reviews in Food Science and Food Safety; "Rhodiola rosea: A versatile Adaptogen;" 2005

Panossian A., et. al.; Phytomedicine; "Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy;" 2010

By Mike

Rhodiola Rosea News on PricePlow

Blog Posts

Videos

New Products

Jul 13, 2021

Blog Post
Formulator’s Corner #03: A Health-Enhanced COFFEE

Apr 27, 2021

YouTube Video
Can We Build a Better Nootropic COFFEE CREAMER? Formulator's Corner #01

Apr 19, 2021

Blog Post
Myprotein COMMAND Nootropic Gaming Supplement Powered by Citicoline

Apr 05, 2021

Blog Post
Revive MD Brain+: A Whole Brain Health Nootropic Supplement

Mar 18, 2021

YouTube Video
What is RHODIOLA? The Feel-Good Adaptogenic Herb of Vikings

Mar 18, 2021

YouTube Video
RhodioPrime 6X: High SALIDROSIDE Rhodiola from NNB Nutrition

Dec 02, 2020

Blog Post
NNB RhodioPrime 6X: The Strongest Rhodiola Extract (6% Salidroside)
NNB Nutrition RhodioPrime 6X is a high-quality Rhodiola crenulata extract that's lab-tested, unadulterated, and standardized to contain 6% salidroside!

Nov 27, 2020

Product News
Hydrapharm Salidroside was created.
Category: Rhodiola Rosea

Nov 24, 2020

Blog Post
Rhodiola: The Salidroside-Powered Adaptogen of the Vikings
Rhodiola is an adaptogen used to relieve stress, boost endurance, and improve nootropic cognition, and we believe SALIDROSIDE is the underrated part.

Jun 17, 2020

Blog Post
Azoth Total Focus: Stop Procrastinating with Zynamite
Total Focus from AZOTH features a combination of three key ingredients to help you crush procrastination and make more time to do the things you love.

Feb 05, 2020

Blog Post
Nutrex Vitadapt: Multivitamin for Comprehensive, Year-Long Health!
Nutrex Vitadapt is our favorite multivitamin, and is one of the most comprehensive ones on the market! See all it has to offer, including adaptogens!

Aug 01, 2019

Blog Post
Beast’s Neuro Beast Nootropic: Guerrilla Chemist Does it Again!
Beast Sports' NEURO BEAST energy nootropic supplement is here, and The Guerrilla Chemist has done it again with a powerful focus and energy formula!

Feb 07, 2019

Blog Post
Chemix Pre Workout: Guerilla Chemist’s Cognitive Pre Has Risen!
Chemix Pre Workout is Guerilla Chemist's pre workout, and he's chasing the "KING OF STIMS" title, as it's packed with edgy stimulants and nootropics!

May 17, 2018

Blog Post
Beast Super Test: Man’s Best Friend in Eight Capsules Per Day
The new version of Beast Super Test is one crazy interesting natural testosterone supporting supplement, with some well-researched ingredients and...

May 08, 2018

Blog Post
Dedicated Nutrition BCAA Sensation: The Right Way to BCAA
Dedicated Nutrition BCAA Sensation is exactly what we like to see out of a BCAA! A 7.5g 4:1:1 ratio, added rhodiola, taurine, grape seed, and more!

Apr 20, 2018

Blog Post
Dedicated Nutrition Brings an UNSTOPPABLE Gym Experience
Dedicated Nutrition's legendary pre workout supplement, UNSTOPPABLE, invades the shores of the US. With lower caffeine, can the rest make up for it?

Jan 29, 2018

Blog Post
Zhou Neuro-Peak: Amazon’s $20 Nootropic for Beginners?
Zhou Nutrition Neuro Peak is one of the best-selling nootropics on Amazon, but is it all hype? We break it all down to see if it's worth it!

Nov 30, 2017

Blog Post
Jacked Factory PumpSurge: Pumps & Focus from the ALTIUS Crew
Want pumps and focus while training without the stims? Try the nootropic nitric oxide fueled stim-free pre workout from Jacked Factory -- PumpSurge.

Oct 17, 2017

Blog Post
Primeval Labs Neanderthal — Unleash your Inner Man Beast
Primeval Labs looks to revolution the natural testosterone booster market with Neanderthal, a powered natural testosterone booster with 11 ingredients

Sep 08, 2017

Blog Post
Genius Joy Supplement Brings Heightened Cognition AND Mood
Genius JOY is a combination of nootropic and mood enhancing ingredients designed to alleviate stress and beat the blues. Have you used SAMe yet??

Jul 28, 2017

Blog Post
The Socialite by NooWave: A Supplement Remedy for Introverts
The Socialite by NooWave is a revolutionary cutting edge anxiolytic mix of ingredients to increase an introvert’s energy and reduce social anxiety.

Mar 28, 2017

Blog Post
Black Lion Research NOOTROL – Your Next Gen Nootropic
Black Lion Research Nootrol is a next-generation nootropic that looks to enhance brain function, IQ, focus, and mood - with some very new ingredients!

Mar 08, 2017

Blog Post
Genius PRE Workout: Train Smarter AND Harder
Genius Pre is a clinically dosed, stimulant free pre workout that enhances focus but won't leave you feeling bottomed out from a rush of caffeine.

Feb 07, 2017

Blog Post
Blackstone Labs Hype Extreme: Long-Lasting Pumps & Focus
Hype Extreme is a brand new stimulant free pre workout from Blackstone labs that significantly enhances pumps and focus.

Dec 07, 2016

Blog Post
PEScience Prolific: No-Nonsense, Zero Annoyance Pre Workout!
PES Prolific brings PEScience back into the stimulant pre workout market - it's a performance and focus centric pre workout for the intelligent lifter

Oct 07, 2016

Blog Post
Blue Star Elevate: Maximum Mental Muscle Potential!
Blue Star Elevate is an incredibly well crafted nootropic-based supplement that enhanced focus, mood, cognition, and drive.

Aug 08, 2016

Blog Post
RedCon1 Big Noise: Stim-Free Bunker Busting Focus Pumps!
RedCon1 Big Noise is a stimulant-free pre workout supplement that will keep you FOCUSED even without the stimulants: The highest level of readiness!

Apr 25, 2016

Blog Post
Optimum Nutrition Gold Standard BCAA
Optimum Nutrition has further expanded its Gold Standard line of products with the additon of a BCAA product aimed to help boost recovery and immunity.

Feb 18, 2015

Blog Post
Rich Piana 5% KILL IT Pre Workout – Does it Kill?
Rich Piana's KILL IT Pre Workout Supplement from 5% Nutrition looks to have some decent energy and pumps, but there's some confusion to figure out..