Rhodiola rosea, an adaptogenic herb for well-being, could bring short-term stress and fatigue relief in about a week with consistent use.

Rhodiola rosea, also known as golden root or Arctic root, is an herb with a long history in traditional medicine due to its widely recognized health benefits. It’s often referred to as an adaptogen, which means it may help your body cope with stress and support overall well-being.

While the effects of the herb can vary from person to person, you may notice short-term improvements in stress and fatigue within a week or two of consistent use.

Rhodiola rosea L. offers a range of benefits based on traditional use and clinical research.

R. rosea may do the following:

  • Stimulate the nervous system: R. rosea has been used to support and invigorate the nervous system, potentially aiding in overall mental alertness and responsiveness.
  • Treat stress-induced fatigue and depression: The herb has been used to alleviate fatigue and feelings of depression that can result from stress and demanding lifestyles.
  • Enhance cognitive functions: Experts have studied R. rosea for its potential to improve cognitive functions and mental performance, particularly in the context of stress-related challenges.
  • Improve physical performance: Athletes and individuals have explored the herb’s potential to enhance physical endurance and performance, contributing to better overall fitness.
  • Manage stress-related symptoms: Rhodiola may help mitigate symptoms associated with life stress, fatigue, and burnout, promoting a sense of well-being.
  • Support cardiovascular health: Some evidence suggests that Rhodiola could positively impact cardiovascular health, addressing stress-related damage and promoting a healthier heart.
  • Benefit reproductive health: Rhodiola has shown promise in supporting reproductive health, potentially aiding in stress-induced disruptions in physiological functions.
  • Address gastrointestinal ailments: Traditional use includes treating gastrointestinal ailments, showcasing its potential benefits for digestive health.
  • Assist with impotence: Historically, healthcare professionals have used R. rosea to address impotence, suggesting a potential role in supporting male reproductive health.
  • Help manage diabetes: Animal research suggests Rhodiola rosea may be an effective supplement for diabetes management in humans.
  • Provide anticancer properties: Animal research from 2017 suggests that Rhodiola may help prevent cancer. However, more research is needed to verify this in humans.

The effects of R. rosea may vary from person to person. Some individuals may notice short-term improvements in stress and fatigue within a week or two of regular use.

In an 8-week study, 100 participants with prolonged fatigue received a dry extract of Rhodiola rosea. They took 400 milligrams (mg) daily for 8 weeks.

The most significant improvement in fatigue was seen after just 1 week, with continuous reduction over the study period. This suggests that R. rosea might start working within the first week of use for fatigue relief.

For lasting results, consistent use over weeks to months is recommended.

R. rosea is recognized as an “adaptogen.” This term refers to substances that enhance an organism’s resistance to stressors without disrupting standard biological functions, essentially exerting a “normalizing” influence.

Some potential ways Rhodiola rosea might make you feel can include:

  • reduced stress
  • improved mood
  • enhanced energy
  • better cognitive function
  • reduced fatigue
  • increased endurance
  • better sleep quality

Typical doses of Rhodiola rosea extract range from 200–600 mg per day. However, dosage recommendations may vary based on the specific product, formulation, and your individual needs.

For general stress relief and mood enhancement, a lower dose might be enough. For performance enhancement in exercise, a higher dose may be considered (as high as 1,500 mg/day).

Healthcare professionals often recommend starting with a lower dose and gradually increasing it so you can observe your individual response and tolerance.

What time of day should you take Rhodiola rosea?

Rhodiola rosea can be taken in the morning for potential energy and mood benefits, or before workouts to enhance exercise performance.

Some research suggests that R. rosea extracts may have sedative and hypnotic effects possibly linked to serotonin and GABA. However, since the herb can also have stimulating effects, it’s probably best to avoid it just before bedtime or at least test its effects earlier in the day.

Rhodiola rosea is generally considered safe for most people when used in recommended doses.

However, like any supplement, it can potentially cause side effects in some individuals. Here are some potential side effects and considerations associated with Rhodiola rosea:

  • overstimulation or restlessness
  • digestive upset
  • allergic reactions (rare)
  • interactions with certain medications (anticoagulants, antidiabetic drugs, and antidepressants)
  • blood pressure changes
  • manic episodes in bipolar disorder (isolated reports)

Is Rhodiola rosea safe to take long term?

Rhodiola rosea is generally considered safe when taken within recommended dosages for short to moderate periods. Multiple studies have indicated that R. rosea is generally safe for use over a period of up to 12 weeks.

However, it’s important to know that like all vitamins, minerals, and herbs, Rhodiola rosea is not FDA approved. This means some Rhodiola rosea supplements may not be manufactured as safely as others.

If you’re pregnant, breastfeeding, or have an autoimmune disease, it’s recommended that you avoid the herb.

Throughout history, Rhodiola rosea has been used to help reduce stress, enhance mood, and improve overall well-being.

Some individuals might notice changes within a week, particularly in terms of improved energy, mood, and stress reduction.

For more specific effects, like exercise performance or sleep support, several weeks of consistent use might be needed. As with any supplement, patience and personalized considerations are key when exploring its benefits.