R
CognitiveModerate Evidence3rd Party Tested
Rhodiola Rosea
Also known as: Golden Root, Arctic Root, Roseroot, Rhodiola
The Siberian adaptogen for energy and mental resilience
6/10 Evidence Score
Primary Benefit
Mental Fatigue & Stress Resilience
Standard Dose
200–400 mg/day
Evidence
Certifications
Informed Sport
Overview
Rhodiola rosea is an adaptogenic herb from cold mountain regions of Europe and Asia. Used for centuries to combat fatigue and enhance physical endurance, modern research supports its role in reducing mental fatigue, improving mood, and enhancing physical performance under stress.
Benefits & Evidence
- Reduces mental fatigue and burnout
- Improves focus and cognitive performance
- Enhances physical endurance
- May reduce symptoms of depression
- Helps the body adapt to physical and mental stress
Clinical Study Summaries
A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract of Rhodiola rosea
2009Phytomedicine
Rhodiola rosea extract significantly reduced burnout symptoms and improved cognitive performance and mental fatigue.
Recommended Dosage
| Standard Dose | 200–400 mg/day |
| Minimum | 200 mg/day |
| Maximum | 600 mg/day |
| Timing | Morning on an empty stomach; avoid evening (stimulating) |
Notes: Look for extracts standardized to 3% rosavins and 1% salidroside. May take 2–4 weeks to notice full effects. Consider cycling: 5 days on, 2 days off.
Side Effects & Interactions
Who Should Consider It
Good candidates
- People experiencing burnout or mental fatigue
- Students and knowledge workers
- Athletes seeking improved endurance
- Individuals with mild to moderate depression
Use caution or avoid
- Individuals with bipolar disorder
- Those on antidepressant medications (without physician guidance)