Rhodiola Rosea: Benefits, Dosage, and Safety

What rhodiola rosea is

Rhodiola is a plant (Rhodiola rosea) that grows in cold regions and at high altitudes in Europe, Asia, and North America. Its root has a long history of traditional use in Russia, Scandinavia, and other parts of Europe. It is a botanical, not an essential vitamin or mineral, so no dietary requirement exists. Supplements are usually made from root extracts and are marketed today for athletic performance, mood, cognition, energy, and stress reduction.

What it does

• Traditionally used to support work performance, endurance, and physical stamina, though the National Center for Complementary and Integrative Health (NCCIH) states the evidence is not sufficient to confirm a benefit
• Historically taken for fatigue and low energy; research to date is described by NCCIH as low-to-moderate quality
• Promoted as an adaptogen for stress, but NIH has not established that it produces this effect
• Traditionally used for altitude sickness and mood; no reliable evidence supports these uses

Intake and dosing

Rhodiola Rosea is not an essential nutrient, so no Recommended Dietary Allowance or Tolerable Upper Intake Level has been set. Doses in studies vary widely. Because supplement doses are not standardised, discuss an appropriate amount with a clinician or pharmacist.

Deficiency and who is at risk

Not applicable. Rhodiola is a botanical, not an essential nutrient, so there is no deficiency state and no dietary requirement. The body does not need rhodiola for normal physiology.

Who may need more

• No one requires rhodiola. It is not an essential nutrient and there is no deficiency to correct
• People considering it for stress, fatigue, or performance should note that NIH says the evidence is insufficient to show any benefit
• Pregnant or breastfeeding people: little is known about safety, so use is not advised without a clinician
• Anyone taking prescription medicines, particularly blood pressure drugs such as losartan, should consult a health care provider first

Food sources

Not a dietary component of foods. Rhodiola is obtained only as a herbal supplement or traditional preparation made from the root of the Rhodiola rosea plant.

Forms and absorption

Sold mainly as capsules, tablets, and liquid extracts made from Rhodiola rosea root. Products are commonly standardized to marker compounds such as rosavins and salidroside, but there is no established or NIH-endorsed dose, and product content varies because dietary supplements are not FDA-approved before sale. NCCIH notes research studies have generally used products for up to 12 weeks.

Safety, excess and interactions

Too much

No Tolerable Upper Intake Level has been set because rhodiola is not an essential nutrient. NCCIH describes rhodiola as possibly safe when used for up to 12 weeks; safety of higher intakes or longer-term use has not been established. Reported side effects include dizziness, headache, insomnia, and either dry mouth or excessive saliva production.

Interactions to know

• Losartan: NCCIH reports that interactions between rhodiola and losartan (a drug used for high blood pressure) have been reported
• General: because herbs and medicines can interact in harmful ways, NCCIH advises talking with a health care provider before using rhodiola with any prescription medication

How status is measured

Not routinely measured. There is no clinical laboratory test of rhodiola status because it is not an essential nutrient and the body has no requirement for it.

Marketed in the United States as a dietary supplement. Unlike drugs, dietary supplements are not approved by the U.S. Food and Drug Administration before they are sold, and manufacturers are responsible for product safety and labeling. Rhodiola is not FDA-approved to prevent, treat, or cure any disease.

What the evidence supports

We grade the strength of evidence behind each common reason people take rhodiola rosea, mirroring how the NIH describes it.