Rhodiola (Rhodiola rosea) is a flowering plant used medicinally for centuries. It primarily grows in high-altitude regions of Europe and Asia. Traditionally, rhodiola has been used for physical performance, altitude sickness, fatigue, and other health conditions.

Rhodiola is regarded as an adaptogen, a plant substance thought to help the body naturally reduce stress. Rhodiola has also been found to have antioxidant and anti-inflammatory effects. Due to these properties and its traditional medicinal uses, rhodiola has grown in popularity as an herbal supplement in recent years.

1. It May Increase Energy Levels

Rhodiola has long been used for its potential benefits on energy levels.

In animal studies, rhodiola supported energy synthesis in cells. Rhodiola is thought to improve energy levels by suppressing the release of the stress hormone cortisol, which may cause fatigue when elevated.

Other research shows that rhodiola may also support energy storage and use. Some evidence suggests that rhodiola may help with energy storage following exercise, which may influence how much energy your body has for later use.

Since most of the research in this area has been performed on animal models, additional human studies are needed to strengthen the claim that rhodiola improves energy.

2. It May Enhance Athletic Performance

Using rhodiola supplements may help improve your athletic performance by increasing strength and endurance and aiding in recovery.

One review found that rhodiola may reduce oxidative stress associated with exercise. Oxidative stress occurs when your body doesn’t entirely reduce free radicals. Researchers believe that these effects may help improve explosive power in athletes.

Another review found that rhodiola supplement use may increase endurance in athletes. According to the review, however, the best results were seen in cyclists (compared to runners, walkers, and rowers).

It’s worth noting that many of the human trials on rhodiola for athletic performance have been small. It would be beneficial. Larger human studies are needed on this subject.

3. It May Help Reduce Stress

As an adaptogen, rhodiola is thought to help reduce stress naturally.

In traditional medicine, rhodiola has been used to relieve fatigue and weakness associated with stress.

Some scientific research supports the use of rhodiola for stress reduction, which may also help reduce the risk of heart disease, depression, anxiety, and nervous system disorders. Although the mechanism is not fully understood, rhodiolamay improve the body’s reaction to physical and mental stress, leading to less overall stress.

4. It May Improve Mood

Rhodiola supplements may act similarly to antidepressants and help improve your mood.

In one small study, rhodiola at doses of 0.3 or 0.6 grams (g) per day over 12 weeks was found to improve symptoms in adults with major depressive disorder when combined with Zoloft (sertraline), a medication used to treat depression. Researchers found that combining rhodiola with sertraline led to better outcomes than sertraline alone.

In one review, a few studies found that rhodiola supplementation may help stabilize mood in some people. Rhodiola has also been found to improve negative mood in adults with mild anxiety.

5. It May Support Brain Function

Using rhodiola supplements may improve mental processing (cognition).

In one small study, adults took 400 milligrams (mg) daily of rhodiola extract for 12 weeks. The results showed that rhodiola supplementation improved reaction time and attention.

A review of animal studies found that rhodiola may also improve brain function, including learning and memory, through its antioxidant and anti-inflammatory effects. Rhodiola may also improve blood flow to the brain. However, human trials and additional studies are needed for researchers to clarify how rhodiola may support brain function.

6. It May Help Manage Blood Sugar

Rhodiola improved fasting blood sugar (sugar in your blood after not eating for eight to ten hours) and insulin response in mice with type 2 diabetes. Researchers believe that rhodiola may support cells in the pancreas that make and secrete insulin (a hormone that regulates blood sugar, or glucose). Rhodiola may also improve the gut microbiome, leading to less inflammation and, thus, better blood sugar control. Balanced blood sugar can support your mood.

While these results are encouraging, rhodiola supplements have not yet been tested on humans with diabetes. More research is needed in this area.

Potential Side Effects

Although uncommon, using rhodiola supplements may cause some side effects.

Possible rhodiola side effects include:

• Dizziness
• Dry mouth
• Excessive saliva

Other side effects may be possible. Dietary supplements aren’t strictly regulated in the United States. Be sure to buy supplements from a reputable brand and avoid any ingredients you may be allergic to.

If you experience side effects when taking rhodiola supplements, stop using them and talk with a healthcare provider.

How to Take Rhodiola

Before trying rhodiola supplements, knowing how to use them is essential. Seek products that are responsibly harvested.

Rhodiola supplements come in various forms, including capsules, gummies, and liquid extracts. Many options are vegan and gluten-free.

Some experts recommend taking rhodiola in the morning or afternoon as it may increase energy. However, no solid evidence suggests that taking rhodiola at one time of day is better than taking it at any other. Supplements can be taken at a time that is best for you.

When using supplements, always follow the directions found on the supplement label. Proper supplement usage may help lower the risk of side effects.

Dosage

Rhodiola doses may be considered in the context of other treatments or conditions, such as the following:

• General: About 200 mg per day. Follow the manufacturer’s directions for use.
• Athletic performance: A dose of at least 200 mg per day demonstrated benefits, although a higher daily dose of 1,500 mg or more increased muscle strength and power. If you are an athlete, ensure that any products you use meet guidelines for athletic participation.
• Stress and mood: One study suggested that up to 400 mg of rhodiola daily for four weeks improved outcomes.

Be sure to discuss any concerns you have about rhodiola with your healthcare provider. Avoid substituting rhodiola for your standard of care.

Is Rhodiola Safe?

Rhodiola is generally considered safe, but there are a few things to keep in mind.

• Allergy: Although rare, it’s possible to be allergic to rhodiola. Stop use and seek medical attention if you have signs of anaphylaxis, a serious allergic reaction.
• Precautions: There is some concern that rhodiola may be unsafe for those with certain autoimmune diseases, like multiple sclerosis (MS) and rheumatoid arthritis (RA). It’s also unknown if rhodiola is safe for children or those who are pregnant or breastfeeding.
• Interactions: Rhodiola may interact with certain medications or with other supplements. Check with a healthcare provider before using rhodiola if you take any medications. Although more evidence is needed, rhodiola may interact with antidepressants, blood pressure–lowering medications, blood thinners, immunosuppressants, and insulin.
• Long-term use: The long-term use of rhodiola supplements hasn’t been sufficiently studied. Research is unclear whether using rhodiola for more than 12 weeks at a time is safe.

Summary

Rhodiola rosea (rhodiola) is a medicinal plant that may offer certain health benefits.

Some evidence suggests that rhodiola may help with energy, endurance, stress, mood, brain function, cancer, and diabetes. However, more research is needed to learn how rhodiola may work for these and other health conditions.

Rhodiola supplements are considered safe for most people. However, side effects are possible, and some people may need to avoid rhodiola for various reasons.

Rhodiola dosage varies. Be sure to talk with a healthcare provider about dosage and whether rhodiola is safe for you.