Rhodiola may one day have a place in the fitness world as an exercise supplement, but the verdict is still out on any benefits for weight loss.

Rhodiola rosea is an herb found at high altitudes in cold areas of Asia and Europe.

It’s been used traditionally in Scandinavian and Russian regions to help treat fatigue, altitude intolerance, and weakness, and to improve overall physical endurance and output.

Some people claim that Rhodiola rosea could help promote weight loss.

Although some animal studies suggest promise, more human research is needed to support its use as an effective weight loss remedy.

Keep reading to learn more about the research behind Rhodiola rosea for weight loss.

There’s no definitive proof that Rhodiola rosea will make you lose weight. However, some preliminary research suggests it may be used as part of a weight loss plan.

Reduction of visceral belly fat

Visceral fat is a type of body fat located inside the abdomen, adjacent to or surrounding your internal organs.

High visceral fat levels are associated with health conditions like diabetes, high blood pressure, and coronary heart disease, among others.

A 2013 study in rodents found that Rhodiola in a mixture with citrus aurantium (bitter orange) helped reduce visceral white adipose tissue in rats experiencing diet-induced obesity.

The herbal combination also increased levels of hypothalamic norepinephrine and frontal cortex dopamine, chemicals able to influence biological processes promoting weight loss.

Despite these findings, this study looked at the effects of Rhodiola and citrus aurantium in rodents. As such, more high quality research in humans is needed before making conclusions about Rhodiola’s effect on visceral fat.

Improved weight-related muscle dysfunction

When you’re experiencing obesity, your muscles may not function as well as they should to allow you to make the most of your workouts.

To address this weight-related muscle dysfunction, researchers in a 2021 rodent study looked at the benefits of Rhodiola supplementation. They found the herb helped prevent and improve muscle atrophy and muscle dysfunction among mice with obesity eating a high fat diet.

Exercise support

One of Rhodiola’s traditional uses is as an athletic performance enhancer. Exercise plays a key role in weight loss, so this might be a way Rhodiola could help you lose weight.

A 2022 review of 10 studies on Rhodiola as an exercise supplement concluded that the current research quality for its effectiveness overall was low. However, there was evidence to suggest Rhodiola has the potential to:

Based on these findings, the authors of the review expect Rhodiola to become an effective athletic supplement in the future.

Does Rhodiola increase metabolism?

Emerging evidence suggests Rhodiola may help boost your metabolism, the body’s process of converting what you eat and drink into energy.

A 2015 study on human visceral fatty cells confirmed previous findings that Rhodiola extracts may help improve glucose and lipid metabolism.

Similarly, a 2022 study noted that Rhodiola’s positive effects on metabolism may one day be used to help treat and prevent fat accumulation in fatty liver disease.

While there’s evidence that Rhodiola can help boost aspects of your metabolism, more research is needed to know if these changes are significant enough to impact overall body weight.

Modern Rhodiola supplements are marketed for a variety of applications.

However, the National Center for Complementary and Integrative Health (NCCIH) states that not enough evidence yet exists to draw conclusions about the benefits of Rhodiola for any human health-related purpose.

Some preliminary research suggests the health benefits of Rhodiola may include:

More large-scale, human studies are necessary to prove these potential health benefits.

Rhodiola is available in capsules, tablets, tinctures, and tea. If you’re looking to take it as a regular supplement, pills and capsules may make it easier to keep an accurate, consistent dose.

What’s the recommended dosage for Rhodiola?

Rhodiola products in the United States are sold as dietary supplements. They’re regulated as foods, not drugs, under the Food and Drug Administration (FDA) guidelines.

No standard daily value of Rhodiola has been established in humans.

Significant ingredient differences between Rhodiola products can impact how much you take of a particular brand, and different dosages may be needed for different health goals.

Effective doses used in research range from 170 milligrams (mg) per day to 1,500 mg per day, and commercial products vary in recommendations from 100 mg per day to 1,000 mg per day or more.

Research on stress management and physical performance enhancement indicates that Rhodiola has good safety margins and is well tolerated, but more studies are needed to verify the safety profile.

The NCCIH states Rhodiola has been used safely in studies for up to 12 weeks. Common side effects noted are:

Some people may experience an allergy to Rhodiola. It may also have a stimulating effect or result in insomnia, feelings of anxiety, agitation, elevated blood pressure, or chest pain.

There’s also not a lot of information about using Rhodiola in pregnancy or during nursing.

Consider speaking with a doctor before taking any supplement, especially while pregnant, taking other medications, or living with medical conditions.

As with all dietary supplements, the quality of Rhodiola products can affect safety. Purchasing products verified by third-party organizations can provide assurance of ingredient purity.

Look for labels with United States Pharmacopeia (USP) or National Sanitation Foundation (NSF) seals.

Does Rhodiola help you lose weight?

No research has found that Rhodiola can directly help you lose weight. Some animal studies suggest that Rhodiola may help support visceral fat loss, weight-related muscle dysfunction, and metabolic activity, which all play a role in weight loss. However, more research is needed on humans.

What is the downside of Rhodiola?

Rhodiola may cause some potential side effects like dry mouth, dizziness, headache, and hypersalivation.

Rhodiola is a medicinal herb that’s been used for centuries in regions of Europe and Asia. While it’s been primarily studied for physical performance and recovery, little research exists on its benefits for weight loss.

No evidence yet shows that Rhodiola alone will significantly decrease your body weight.

If you’re considering Rhodiola supplements, speak with a doctor first about dosing and safety. This could help limit the chances of negative side effects.