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← All Ingredients Adaptogen

Last verified: 14 days ago

Rhodiola Rosea

Also known as: Golden Root, Arctic Root, Rose Root, Rhodiola rosea L., salidroside, rosavin

Evidence under review. — Not yet rated

Adaptogenic herb with clinical evidence for reducing stress, anxiety, and fatigue. Also studied for mood and sleep.

  • What it does

    Rhodiola rosea is a flowering plant from cold, mountainous regions, long used in traditional medicine as an adaptogen — a substance that helps the body handle stress. Clinical trials show that...

  • Evidence quality

    Evidence base hasn't been formally rated yet. See research below.

  • Clinical dose

    120-1000 mg daily based on study doses

  • Found in

    HUM Nutrition Big Chill, Focus Formula by Best Earth Naturals, Rae Wellness DeStress Capsules and 6 more

See full breakdown ↓ Methodology →

What the Science Says

Rhodiola rosea is a flowering plant from cold, mountainous regions, long used in traditional medicine as an adaptogen — a substance that helps the body handle stress. Clinical trials show that Rhodiola-containing formulas can significantly reduce perceived stress, anxiety, and fatigue while improving sleep quality and mood in adults with high stress levels over about 60 days. Its key active compound, salidroside, has also shown promise in early research for supporting circulation, reducing inflammation, and protecting against oxidative damage, though most of these findings come from lab or small clinical studies.

What It Doesn't Do

Not a proven treatment for clinical depression on its own — antidepressant research is mostly lab-based and theoretical. Won't cure anxiety disorders. The stress and sleep benefits come from multi-herb formulas in some trials, so Rhodiola alone may not deliver the same results. No solid evidence it builds muscle or boosts athletic performance based on the provided studies. Heavy metal detox claims are based entirely on animal and cell studies — not proven in humans.

Evidence-Based Benefits

Rhodiola rosea is a flowering plant from cold, mountainous regions, long used in traditional medicine as an adaptogen — a substance that helps the body handle stress. Clinical trials show that Rhodiola-containing formulas can significantly reduce perceived stress, anxiety, and fatigue while improving sleep quality and mood in adults with high stress levels over about 60 days. Its key active compound, salidroside, has also shown promise in early research for supporting circulation, reducing inflammation, and protecting against oxidative damage, though most of these findings come from lab or small clinical studies.

Moderate Evidence

Effective at: 120-1000 mg daily based on study doses

Source: auto-research

Absorption & Bioavailability

Unknown from provided studies — no pharmacokinetic data reported. Salidroside is the primary active compound studied, but absorption rates in humans are not addressed in the available papers.

Red Flags to Watch For

  • Most positive stress/sleep data comes from a multi-herb formula (Rhodiola + holy basil + Schisandra), not Rhodiola alone — single-ingredient effects may differ
  • Several key papers in this dataset have no available abstracts, limiting full assessment of their findings
  • Salidroside benefits for COPD, heavy metals, and skin aging are based on animal models or small clinical trials — not established for general consumers
  • Widely available in 1000+ registered supplement products with highly variable doses and standardization — quality control is a real concern
  • Network pharmacology and molecular docking studies (antidepressant mechanism research) are computational, not clinical — do not confirm human benefit

Products Containing Rhodiola Rosea

See how Rhodiola Rosea is used in these analyzed products:

HUM Nutrition Big Chill

Supplement

Mostly Legit

Focus Formula by Best Earth Naturals

Supplement

Overhyped

Rae Wellness DeStress Capsules

Supplement

Mostly Legit

Smartvita Men's Total Synergy Multivitamins

Supplement

Overhyped

Smartvita Women's Total Synergy Multivitamins

Supplement

Overhyped

Hunter Focus

Supplement

Overhyped

Everyday Dose Mushroom Coffee+ Single Packet

Supplement

Overhyped

NOVOS Core Clinical

Supplement

Overhyped

OptygenHP Premium Endurance Supplement

Supplement

Overhyped
View all product reviews →

Research Sources

  • PubMed
  • NIH DSLD

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-08