Natural Compound

Rhodiola Rosea

Rhodiola rosea

Evidence TierBWADA NOT PROHIBITED

tuneTypical Dose

400

watchEffect Window

Acute effects within 30-60 minutes. Cumulative anti-fatigue benefits over 1-4 weeks.

check_circleCompliance

WADA NOT PROHIBITED

Overview

Clinical Summary

Rhodiola rosea is an adaptogenic herb standardized to rosavins and salidroside that influences stress physiology. It is used for fatigue reduction and cognitive performance support during stress and burnout states.

Evidence supports reduced fatigue and improved mental performance under stress, with benefits often observed within weeks. Some trials report modest improvements in mood and anxiety scores. A 2025 meta-analysis also suggests a modest endurance and recovery signal, but the athletic evidence is still more heterogeneous than the fatigue data. Outcomes depend on extract standardization and dose, and effects are typically more apparent in fatigue-prone individuals.

Adaptogen modulating the HPA axis (reducing cortisol) and monoamine neurotransmitters via mild MAO-A/B and COMT inhibition. Active compounds are rosavins and salidroside.

Outcomes

What This Is Expected To Influence

Primary Outcomes

  • Fatigue reduction under stress
  • Stress resilience improvement
  • Cognitive performance under pressure

Secondary Outcomes

  • Mild antidepressant effect
  • Subjective well-being improvement
  • Possible exercise performance support

Safety

Contraindications and Interactions

Contraindications

  • Bipolar disorder
  • Concurrent MAOI use
  • Pregnancy
  • Lactation

Side effects

  • Dizziness
  • Headache (also observed with placebo in some trials)
  • Dry mouth
  • Mild stimulation or jitteriness
  • Insomnia (if taken late)

Interactions

  • SSRIs/SNRIs (serotonergic overlap) - additive serotonergic effects may increase adverse-event risk.
  • MAOIs - avoid combination due to monoamine pathway overlap.
  • Drugs that are CYP2C9 substrates (Possible/Unknown) - Rhodiola rosea may inhibit CYP2C9, which could alter exposure to medications metabolized by CYP2C9.
  • Losartan (Possible/Unknown) - Rhodiola rosea may increase losartan exposure, though clinical effects remain unclear.
  • Drugs that are CYP2D6 substrates (Theoretical/Unknown) - Rhodiola rosea may inhibit CYP2D6, which could alter medication exposure.
  • Drugs that are CYP3A4 substrates (Theoretical/Unknown) - Rhodiola rosea may inhibit CYP3A4, which could alter medication exposure.
  • Drugs that are P-glycoprotein substrates (Theoretical/Unknown) - Rhodiola rosea may inhibit P-glycoprotein transport.
  • Immunosuppressants - Rhodiola may have immunostimulatory effects that can oppose intended immunosuppression.

Avoid if

  • Bipolar disorder without physician oversight
  • Concurrent MAOI therapy
  • Strong serotonergic medications without medical supervision
  • Multiple serotonergic medications without medical supervision
  • Pregnancy
  • Lactation

Evidence

Study-level References

rhodiola-rosea-SRC-001Randomized, double-blind, placebo-controlled, parallel-group phase III trial.
Sourceopen_in_new

Olsson EM, von Schéele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009;75(2):105-112. doi:10.1055/s-0028-1088346. PMID:19016404.

Population: Adults with stress-related fatigue meeting Swedish fatigue-syndrome criteria.

Dose protocol: SHR-5 Rhodiola rosea extract 576 mg/day versus placebo for 28 days.

Key findings: Significant anti-fatigue effect. Improved attention and cortisol response.

Paper content

This 28-day phase III RCT tested standardized SHR-5 rhodiola extract in adults with stress-related fatigue. Both groups improved on some self-reported measures, which shows a meaningful placebo component, but SHR-5 still outperformed placebo on burnout and several attention metrics and also shifted the cortisol awakening response. That makes this a useful focused trial for stress-fatigue framing, while still reminding us that the effect is modest rather than transformative.

rhodiola-rosea-SRC-002Randomized, double-blind, placebo-controlled, parallel-group clinical study with a non-treatment control arm.
Sourceopen_in_new

Shevtsov VA, Zholus BI, Shervarly VI, Vol'skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman G. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003;10(2-3):95-105. doi:10.1078/094471103321659780. PMID:12725561.

Population: Young cadets performing mental work under fatigue and stress.

Dose protocol: Single-dose SHR-5 Rhodiola rosea extract at two dose levels versus placebo, with an additional non-treatment control group.

Key findings: Improved total fatigue index and mental performance.

Paper content

This older single-dose rhodiola trial found a pronounced antifatigue signal in stressed cadets, with both active-dose groups outperforming placebo on the predefined antifatigue index. The abstract also notes a possible trend favoring the lower dose on psychometric testing, which argues against a simplistic more-is-better interpretation. The study is useful background for acute antifatigue framing, but it remains an old specialty-context trial rather than a modern general-population performance study.

rhodiola-rosea-SRC-003Systematic review and meta-analysis of randomized controlled trials
Sourceopen_in_new

Wang X, et al. The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers. A systematic review and meta-analysis. Front Nutr. 2025;12:1645346. doi:10.3389/fnut.2025.1645346. PMID:41080184.

Population: Healthy participants in endurance-oriented Rhodiola rosea trials

Dose protocol: 26 RCTs, mean intervention duration 33 days, stronger VO2max effects above 600 mg/day.

Key findings: Meta-analysis found significant improvements in VO2max, time to exhaustion, time-trial performance, antioxidant capacity, and creatine kinase versus control.

Notes: Better as an adjunct endurance-support signal than a guaranteed performance enhancer for every athlete.

Paper content

Across 26 RCTs, Rhodiola rosea modestly improved VO2max, time to exhaustion, and time-trial performance, while also lowering creatine kinase and oxidative stress markers. Heterogeneity remained meaningful and benefits were stronger in some dose and training-status subgroups.

rhodiola-rosea-SRC-004Randomized, double-blind, placebo-controlled trial.
Sourceopen_in_new

Dou et al. Effects of Rhodiola rosea on physical and decision-making performance in football players: a randomised controlled trial. Nutrients. 2026;18(5):724. doi:10.3390/nu18050724. PMID:41829897.

Population: Male competitive football players.

Dose protocol: Rhodiola rosea extract versus placebo for 4 weeks in 24 male football players, double-blind RCT.

Key findings: Improved Yo-Yo IR2 performance, lower post-exercise blood lactate, faster reaction time and higher decision accuracy under fatigue. Passing and shooting performance also improved.

Notes: Extends rhodiola's evidence into sport-specific cognitive-physical performance under fatigue.

Paper content

This double-blind RCT tested 4 weeks of Rhodiola rosea supplementation in 24 male football players. The supplement group showed improved Yo-Yo IR2 test performance, better mean sprint times, substantially lower post-exercise blood lactate, and faster reaction time with higher decision accuracy under fatigue. Passing and shooting performance improved alongside higher hemoglobin and hematocrit. The trial extends rhodiola's evidence beyond general fatigue reduction into sport-specific cognitive-physical performance, showing benefits for both endurance and decision-making under fatigue conditions.

rhodiola-rosea-SRC-005Triple-blinded, placebo-controlled, randomized crossover trial.
Sourceopen_in_new

Lara PM, Vera J, Marcos-Frutos D, et al. Can Rhodiola rosea supplementation mitigate digital eye strain? A triple-blinded placebo-controlled study. Ophthalmic Physiol Opt. 2025;45(6). doi:10.1111/opo.70005. PMID:40873122.

Population: Healthy young adults.

Dose protocol: 1200 mg Rhodiola rosea daily for 4 days, triple-blinded crossover in 18 young adults.

Key findings: Reduced accommodation variability at near distances and decreased blurred vision during near-to-distance transitions. Most other digital eye strain symptoms were unaffected.

Notes: Novel application extending rhodiola's anti-fatigue effects to visual-accommodative function during screen work.

Paper content

This triple-blinded crossover RCT tested 1200 mg Rhodiola rosea daily for 4 days in 18 healthy young adults for digital eye strain. The supplement reduced accommodation variability at near distances and decreased blurred vision during near-to-distance transitions. Most other digital eye strain symptoms were unaffected. The trial expands rhodiola's evidence into visual-cognitive fatigue, showing that its acute anti-fatigue effects extend to accommodative function during screen work. The clinical relevance needs further evaluation in larger samples.

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