Rhodiola Rosea: Everything You Need To Know About This Adaptogen

Let's take a look at the benefits and side effects of this adaptogen to help you see if it's the right thing to add to your routine:

There are many reported benefits of Rhodiola rosea, some of which have been studied more than others. Here are a handful that are backed up by science:

"Adaptogens are one of my favorite natural healing tools to use in my functional medicine clinic. I often recommend Rhodiola for patients who are severely stressed and anyone struggling with adrenal fatigue because it works to support your sympathetic nervous system—the stress control center of your body," shares Will Cole D.C., IFMCP, an author and functional medicine practitioner.

Rhodiola works at the cellular level to fight mental fatigue too, as Nigma Talib, N.D., naturopathic doctor and holistic health expert explains, “Rhodiola can enhance energy metabolism and increase the capacity of mitochondria to produce energy-rich compounds in the brain, as well as in the muscles, liver, and blood.” 

Rhodiola rosea has also been shown to be beneficial for brain function and concentration. Another clinical trial3 showed that participants who took Rhodiola rosea every morning were more capable of fighting burnout and maintaining concentration throughout the day.

Due to its fatigue-fighting abilities, Rhodiola rosea is often used by endurance athletes. One clinical study4 that followed young, healthy individuals who took Rhodiola rosea daily for four weeks showed an increased endurance during exercise, and the adaptogen has even been shown to enhance immune function during prolonged physical activity5 such as marathon running.

So before you hit the gym, go for a run, or hike up that mountain, consider a dose of Rhodiola rosea for some extra support.

You also want to make sure Rhodiola rosea (and any other herbal supplements you're taking!) come from a trusted source. Look for third-party certifications from the brands you are purchasing such as the USP or NSF seal to make sure you're taking the adaptogen in its pure form.

There are so many ways to incorporate this adaptogen into your routine. Other than taking it in supplement form, you can mix Rhodiola rosea, in powdered or tincture form, into:

It is often recommended to take adaptogens and herbs with a healthy fat such a coconut oil to aid in absorption. Here are two of my favorite recipes for integrating Rhodiola rosea into my daily routine:

Ingredients

Add almond butter and hot water to blender and blend for 30 seconds (or just use 1 cup hot almond milk!), then add the rest of the ingredients and blend until frothy. Enjoy hot or pour over ice and drink with a reusable straw.

Ingredients

Add all ingredients into food processor and process until batter forms into a ball. Add additional cacao, dates, or tahini as needed to get to a sticky consistency. Roll into bite-size balls and top with any toppings of choice such as goji berries, hemp seeds, cacao nibs, or shredded coconut. Keep in the refrigerator and enjoy for up to 5 days (if they last you that long!).

Other side effects have also included dry mouth and dizziness. If you feel these effects or any general discomfort after taking Rhodiola rosea, then stop taking it. There may be an herb that provides similar benefits that your body is more welcoming to. Those who are on medication to lower blood pressure should also avoid Rhodiola rosea.

Rhodiola rosea is an adaptogen that's long been prized for its ability to enhance energy, boost mood, and aid in recovery. It is now available in many forms and can easily be incorporated into elixirs, smoothies, and more. It is generally considered safe, though you should always consult with your doctor before adding a new supplement into your routine.