Rhodiola
| Ⓒ By Jonathan Roseland |
I'm not a doctor, medical professional, or trained therapist. I'm a researcher and pragmatic biohacking practitioner exercising free speech to share evidence as I find it. I make no claims. Please practice skepticism and rational critical thinking. You should consult a professional about any serious decisions that you might make about your health. Affiliate links in this article support Limitless Mindset - spend over $150 and you'll be eligible to join the Limitless Mindset Secret Society.
This adaptogenic herbal stimulant has been used as an energy-boosting agent in Russia and China for centuries. It balances the autonomic nervous system, enhancing stress-management capacity, empowering the immune system, and combating fatigue.
Having read several books and numerous studies about herbal adaptogens, I can name Rhodiola as the best herbal adaptogen. If you want to take one herb to enhance your overall health, this is it.
State of the Science
Stimulating Nutraceutical
Mood Enhancer
Anti-Fatigue Agent
Neuroprotection
On Cognition
Rosavins vs Salidrosides
On Sleep
Generalized Anxiety Disorder
Depression
Longevity
Physical Performance
Cognition vs Memory
Nicotine Withdrawal
Binge Eating
Mechanism of Action
History and Origin
Sex Hack
Safe During Pregnancy?
Sources & Pricing
Aesthetics
Usage and Dosage
Cofactors
Side Effects
Conclusion
Rhodiola Videos
This article will primarily focus on decoding what the human studies are saying about Rhodiola and how this squares up with the anecdotal experiences of the Biohacker community online. For more of my personal experiences, thoughts, and comparisons, please see the written and video reviews in the sidebar.
State of the Science
Rhodiola has a risk-reward trade-off tantamount to the Racetams or ALCAR, some of my all-time favorite Nootropics. It's been studied worldwide: "Since 1960, more than 180 studies on the uses, chemistry, and pharmacology of this herb have been published (p.192)". It has an impressive +300 articles of human research on Pubmed since the turn of the millennium, including nearly 60 human clinical trials.
A Stimulating Nutraceutical
Rhodiola has a remarkable energizing effect and motivating effect that lasts between 4 - 8 hours, the Pharmacodynamics of Nutriceuticals vary significantly from person to person so you will have to do some experimentation to figure out which dosages and proportions work the best for you. The first time taking Rhodiola for many is a fabulously energizing experience, but like many stimulants, there is a tolerance curve to this, which is why I recommend keeping the dosage low and cycling: Once a month, take a whole week off Rhodiola.
The internet is rife with anecdotal reports praising its energizing effect
“Rhodiola has become my favorite mood/productivity enhancer, hands down. I'm very happy with the results I have been seeing.” Opined stephen_b.
“It started working 2 hours after I took it. I felt with a lot of energy, confidence, sexual desire and pro social behaviour (just what I was looking for). It was absolutely great.” Agomelatinehope agreed.
For many, this affects verbal intelligence:
“You will even talk faster or clear. You dont have to think much you feel ready, its like your thoughts are waiting in queue to come out just need them to give a chance one after another. I think it does align your nurotransmitters so when you take it in morning you feel that "brain servicing" and inner thought alignment and calmness but not slowdown.”
Since it’s a stimulant it’s probably a good idea to avoid caffeine or coffee while on Rhodiola, many use Rhodiola to wean themselves off coffee. It worked great to help me temporarily quit coffee.
Mood Enhancer
According to Biohackers on Longecity, it’s something of an instant satisfaction Nootropic, at least in delivering a happy and productive headspace. One self-experimenter remarked
I tried the [Rhodalia]... and immediately felt a euphoric type high as well increased motivation, stamina and elevated mood.
Weathermaker on Longecity found Rhodiola a balanced mood enhancer:
It was very good for giving me a slightly clearer mind and a slightly more stamina -- those two "slightlys" added up to a significant improvement in my productivity, which in itself improved my mood.
Anti-Fatigue Agent
The effect of Rhodiola most supported in recent human studies is its marvelous antifatigue properties; from athletes and military cadets to medical students, it gives another 2-4 hours of focused, intense labor toward one’s goals.
A 2012 UK study of 101 human subjects concluded
Rhodiola extract at a dose of 200 mg twice daily for 4 weeks is safe and effective in improving life-stress symptoms to a clinically relevant degree.
A Belgian study (Acute Rhodiola rosea intake can improve endurance exercise performance) of young athletes concluded
Acute Rhodiola rosea intake can improve endurance exercise capacity in young healthy volunteers.
This makes it a good option for endurance athletes...
- Crossfit junkies
- Long-distance swimmers
- Cyclists
- Climbers and hikers
A double-blind, randomized, and placebo-controlled Russian study of students indicated it’s a worthwhile study drug, and 20 days of Rhodiola supplementation actually improved exam scores. From the abstract:
The overall conclusion is that the study drug gave significant results compared to the placebo group but that the dose level probably was suboptimal.
Another Russian placebo-controlled study of 161 military cadets found that it significantly improved their mental work capacity over the placebo. This suggests its potential for professionals like...
- Attorneys
- Web developers
- Programmers
- Salespeople
- Psychologists and therapists
- Entrepreneurs and solopreneurs
A Russian study (A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work) showed that it increased the capacity to do mentally demanding work while stressed or fatigued. A Netherlands study (Plant adaptogens increase lifespan and stress resistance in C. elegans) showed its function of minimizing chronic oxidative stress can increase lifespan as well.
A 2009 study administered 570 milligrams of SHR-5 extract daily to those suffering from stress and fatigue. No serious side effects were reported, and the improvements were significant: boosting mental performance, particularly concentration and cortisol level decreases in burnout patients.
Neuroprotection
Its anti-fatigue effects go hand in hand with neuroprotective properties, even in the minds of those who live a completely bulletproof lifestyle...
- Immaculate diet
- Abstinence from vices
- Regular meditation and exercise to deal with stress
...face daily wear and tear from practically invisible and unavoidable factors surrounding us daily, like...
- Toxins in food
- Environmental pollution
- Acute stress events in one’s personal life
Nutraceuticals like Rhodiola are a smart preventative measure for protecting the mind from detractors seen and unseen.
A 2008 Chinese study on its antioxidant effects concluded:
Our findings might raise a possibility of potential therapeutic applications of salidroside for preventing and treating cerebral ischemic and neurodegenerative diseases.
Cognitive Enhancer
The studies all indicated improvements in cognition thanks to the anti-fatigue effect; however, studies have yet to demonstrate that it improves baseline cognition.
An Armenian study (Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty) of +50 night shift physicians showed a statistically significant correlation between a standardized extract SHR/5 of Rhodiola Rosea and improved complex perceptual and cognitive cerebral functions.
This is great news for those who have to stay sharp while working the night shift but don’t want to resort to hardcore pharmaceutical solutions like Modafinil or drink their teeth black with cup after cup of coffee.
Rosavins vs Salidrosides
Rosavins correspond to the neurotransmitter Serotonin and Salidrosides to Dopamine.
In nature, Rhodiola root has approximately 5% Rosavins to 1% Salidrosides. Many Rhodiola supplements contain 3% Rosavins and 1% Salidrosides, the proportion of micronutrients ideal for most people.
Amongst self experimenters there’s some diversity of response, some biohackers report marked a difference between say 2% and 5% Rosavins. So my recommendation, since it’s such an affordable supplement, is to purchase two different supplies or brands of Rhodiola, one in the 3%:1% proportion and another in the 5%:1% proportion.
Then, you can do an A/B or split test them on yourself using the Caballo Protocol, a 5-factor DIY self-experimentation protocol, to determine which proportion hits your cognitive sweet spot.
On Sleep
A 2002 Yichang, China study (The effect of rhodiola and acetazolamide on the sleep architecture and blood oxygen saturation in men living at high altitude) demonstrated that Rhodiola improves sleep quality for young men. Unfortunately, it doesn't mention the dosage used, I assume it's pretty low, higher dosages of Rhodiola will keep you up.
Generalized Anxiety Disorder
A 2008 California pilot study demonstrated that 340 Milligrams daily of Rhodiola had a significant effect on ten human participants dealing with generalized anxiety disorder. From the abstract:
Rhodiola rosea is an herbal supplement that many in the general population in Russia and elsewhere in the world have used for decades to alleviate everyday anxiety, depression, and insomnia... The goal of this pilot study was to evaluate whether R. rosea is effective in reducing symptoms of generalized anxiety disorder... Significant improvement in [Generalized Anxiety Disorder] symptoms was found with Rhodiola, with a reduction in [Hamilton Anxiety Rating Scale] scores similar to that found in clinical trials.
Depression
A 2007 placebo-controlled study of 89 people was very optimistic, stating:
For individuals in groups A and B, overall depression, together with insomnia, emotional instability and somatization, but not self-esteem, improved significantly following medication, whilst the placebo group did not show such improvements... It is concluded that the standardized extract SHR-5 shows anti-depressive potency in patients with mild to moderate depression when administered in dosages of either 340 or 680 mg/day over a 6-week period.
For these reasons, Rhodiola is also effective in treating and preventing depression.
Longevity
As a plant adaptogen, it has exciting anti-aging potential. ‘Adaptogen’ is just a phrase for the category of herbal ingredients that modulate the adrenal system and our hormonal stress response. Rhodiola’s anti-aging effect is due to a nuclear translocation of DAF-16, a hormetic mimicking of stress - it’s probably not going to change your perception of stress, but it does improve how your biology deals with it.
In a Dutch study, it has been shown to increase lifespan by 10% - 20% in Nematodes (worms!), and it has had similar effects in other animal studies. A 2007 University of California study stated:
Rhodiola supplied every other day at 30 mg/mL significantly increased the lifespan of [the flies]. When comparing the distribution of deaths between Rhodiola-supplemented and control flies, Rhodiola-fed flies exhibited decelerated aging.
Dr. Mahtab Jafari, who led a similar 2013 study, had this insight:
"We found that Rhodiola actually increases lifespan on top of that of dietary restriction... It demonstrates that Rhodiola can act even in individuals who are already long-lived and healthy.”
This is an exciting finding as a lot of anti-aging science revolves around dietary restriction, and for ethical hedonists like myself, dietary restriction - forcing oneself to go a little hungry all the time in exchange for years or maybe even decades of added longevity - is not an acceptable trade-off!
Physical Performance
The consensus seems to be that it enhances exercise capacity, diminishes fatigue from physical labor, and decreases recovery time. A 2011 meta-analysis of 7 human studies out of the University of Exeter, UK, concluded:
[Rhodiola] may have beneficial effects on physical performance, mental performance, and certain mental health conditions.
A 2013 study found that its positive effects were most acute in a protein-rich diet and declined in carbohydrate-rich diets.
Cognition vs Memory
A 2013 study involving a passive avoidance task indicated that it could positively influence the memory of both the healthy and those dealing with cognitive decline - which is just the kind of finding that Biohackers are looking for!
It was found that the extract of Rh. Rosea improved performance during learning session, short and long memory retrieval tests... The studied plant extract can be a candidate for treatment of dementia and other memory disturbances.
However, the conclusions of the studies seem to be a little conflicted over whether it actually aids memory or whether it just prevents memory retardation due to stress factors. The bottom line is that the biohacker's tool chest has more proven memory and cognition upgrade options.
Self-experimenter extraordinaire Abelard Lindsay has some interesting insights on its effects on memory
I have a curious thing that happens when I take Rhodiola. Besides the good mood and anxiety lowering effects. Often times after taking it, random memories from my childhood or 10 years ago will come to me spontaneously. I'm not trying to remember them, they'll just show up. What's also interesting is they are mainly neutral or slightly pleasant memories. This has happened to me a number of times pretty reliably. The effect seems to be increased when combined with Piracetam.
Nicotine Withdrawal
Two Italian studies conducted in 2011 and 2012 indicated that it may be a (literal) lifesaver for smokers. The studies showed it alleviated some of the depression and physiological symptoms that are associated with Nicotine cessation - quitting smoking.
From the 2011 study:
Results show that both affective and somatic signs (head shaking, paw tremors, body tremors, ptosis, jumping, piloerection and chewing) induced by nicotine withdrawal are abolished by administration of Rhodiola rosea L. extract in a dose-dependent fashion, during both nicotine exposure and nicotine cessation.
The 2012 study concurred:
Results show a significant increase of 5-HT content in N treated with R. rosea, with a significant increase of serotonin receptor 1A, suggesting an involvement of serotonin in beneficial effects of R. rosea on suffering produced by nicotine withdrawal.
So, Rhodiola supplementation may be an excellent idea for those who are trying to quit smoking. My own experience agrees with this; I used Nicotine USP Solution for about 2 months, got quite addicted to the stuff, and then ran out. At that time I was using Rhodiola liberally experienced no nicotine withdrawal symptoms whatsoever.
Binge Eating
Rhodiola abolishes binge eating, especially when taken with the Serotonin-boosting St. John’s Wort. A 2012 study concluded:
The present results indicate for the first time that Hypericum perforatum extracts may have therapeutic properties in bingeing-related eating disorders.
Mechanism of Action
It boosts dopamine and serotonin levels by inhibiting monoamine oxidase and helping opioid peptides. MAO Enzymes antagonize two of the primary Limitless neurotransmitters (serotonin and dopamine); Rhodiola blocks MAO Enzymes, so this Nootropic is a case of the enemy of your enemy being your friend. A 2009 Italian study:
The present investigation demonstrates that Rhodiola rosea L. roots have potent anti-depressant activity by inhibiting MAO A and may also find application in the control of senile dementia by their inhibition of MAO B.
It contains a number of phytochemicals, neuroprotective antioxidizing agents, and is a stress-reducing agent. It also boosts positive endorphins (opioid peptide beta-endorphin) that fight stress and make you feel good.
History and Origin
It's been used in Chinese and Russian folk medicine for centuries to boost energy. Rhodiola Rosea herb grows in cold arctic regions such as eastern Siberia and Scandinavia. Supposedly, the Vikings used it to preserve physical robustness.
The Greek physician Dioscorides mentioned it as early as the first century Anno Domini.
Sex Hack
Rhodiola boosts sexual appetite and helps improve athletic performance by decreasing recovery time. Rhodiola also helps with altitude illness; it protects bodily organs from low-oxygen hypoxia-related damage.
Safe During Pregnancy?
Pregnant Biohackers and their partners find themselves constantly asking: Is this safe for pregnancy? And the answer is often frustratingly unclear, such is the case with Rhodiola.
A 2016 Canadian-Norwegian meta-analysis crunched the numbers of over a hundred herbal medicines used by 2379 women and identified those most likely to cause harm. Rhodiola was not among them and was used by pregnant women (in small numbers).
There's one good 2019 Polish paper that looks at the question of Supplementation of Plants with Immunomodulatory Properties during Pregnancy; it discusses animal research done that generally suggests that Rhodiola is safe for pregnancy. but advises that pregnant mothers steer clear of hydro-alcoholic extracted Rhodiola. But of course, animal research isn't really enough to answer this question; the last thing you want to do is harm your child!
One of the shortcomings of modern science is that there is just not a lot of research done on which unpatented supplements are safe in pregnancy. And the low-effort answer you'll find online is: consult your physician about the use of this supplement during pregnancy. But we already know the physician's answer. The physician will say "no" because physicians don't know much about supplements and herbal medicine, and many physicians have an anti-supplementation bias.
So the pregnant Biohacker, trying to apply the precautionary principle, decides to discontinue using some (or many) of supplements that supported her health and fertility before pregnancy. And this is problematic as this is the time when her body most needs to be supported. This is the time when she needs all the help she can get supporting healthy hormonal balance, immunity, sleep, energy, and stress resilience, but she's left in the lurch because lazy doctors and scientists (who get billions in funding from our taxpayer dollars!) can't be bothered to research supplements.
I have a better answer to this vexing question of how to choose the supplements you take during pregnancy (and this is the part where I really need to remind you that "this is not medical advice" - I'm just some guy on the internet with opinions)...
Keep taking the supplements that you know support your health - When you're pregnant, your body is pregnant. Your pregnancy is not isolated; it's intimately entangled with and dependent on your health. You know this because pregnancy is such a full-body experience! So when we lack a double-blind clinical study with a particular supplement and a statistically significant group of pregnant ladies, I think it's a pretty safe assumption to say: what's good for your body is good for your pregnancy.
Stop taking supplements based on evidence of harm - There are a few supplements that can be harmful in pregnancy, and they are well-known; a quick Google search, 10 minutes on Pubmed, or a little chat with ChatGPT will inform you of evidence for harm.
Listen to your body - When you're pregnant, you start craving foods you never liked and may find yourself repulsed by foods you always ate; this is your body telling you what your pregnancy needs. And you listen to it when it comes to your diet; why not listen to it when it comes to supplements?
This runs a little contrary to the mainstream precautionary approach - Stop taking everything unless you know it's "pregnancy safe! - it is based on the risk-management philosophy detailed exhaustively (with an abundance of examples from biology) in the +500-page book, Antifragile.
In regards to Rhodiola, I think it's probably fine to use during pregnancy. In fact, I think it would support the amazing transformation happening in your body in a myriad of ways. I almost think it would be irresponsible to NOT use herbs like Rhodiola during pregnancy.
Finally, an encouraging anecdote is shared in one of the books about Rhodiola
Two of Dick’s patients, women in their early forties, had failed to become pregnant after 2 years of in vitro fertilization and synthetic hormones. Within 3 months of stopping all hormonal treatments and starting Rhodiola rosea, 300 milligrams a day, both women not only became pregnant but also carried to term and bore healthy babies. The possibility that Rhodiola rosea might increase the chances of pregnancy in women with fertility problems is worthy of further research.
I echo that final sentiment, and I think it safe to assume that what helps women in their 40s get pregnant and have healthy babies is NOT harmful.
Sources & Pricing
It’s a pretty affordable supplement, but not all Rhodiola is created equal. The Rhodiola that you find in the plastic bottles on the shelves of your local pharmacy is usually crappy Chinese-sourced, non-organic stuff. A smart biohacker only consumes herbs verified as pure and organic by spectroscopy or certificate of analysis, a few sources that meet my high standards...
- Micro Ingredients offers American accredited-lab-tested, COA-verified Rhodiola extract - 50 grams (a 2-4 month supply) for under $30.
- Double Wood Supplements sells 500-milligram capsules starting at $18, approximately a two-month supply.
- Bulk Supplements offers 500 grams powdered for $40, a 3-6 month supply - the best value.
- In the UK and Europe, I recommend Indigo Herbs, which sells quality powdered Rhodiola. Or Lifetropics, I've been on their Rhodiola-rich Adaptogenic stack this season and feel dandy!
I’ve used a lot of Adaptogens from different suppliers and unlike some of the other vitamins and nutrients mentioned here; there really is a big difference between the cheap stuff that I grab off a store shelf and organic herbs from reputable vendors which are verified as pure with a certificate of analysis or spectroscopy report.
From my article Powdercity about Rhodiola.
Downloadable Rhodiola?
You may be interested in taking it as an infoceutical - a non-pharmacological, side-effect-free version of the drug that takes advantage of the phenomenon of water memory - which is imprinted on water via quantum collocation and electromagnetism and trippy lights using this device...
If you're skeptical of Infopathy, that's understandable, but I'd urge you to evaluate the scientific evidence (presented in my biohacker review) that downloadable medicine is no longer science fiction...
Aesthetics
Unlike a lot of vile, powdered smart drugs, it’s an herbal, earthy-tasting reddish powder. It has a pleasant taste and smell that grows on you over time.
For some, it makes their burps smell like roses.
It works best if you take it on an empty stomach about 30 minutes before a meal.
Usage and Dosage
- 200 — 600 Milligrams daily for extracts of at least 3% rosavins and 0.8–1% salidroside.
- 100–170 Milligrams daily for 3.6% rosavin extract
- 180–300 Milligrams daily for 2% rosavin extract
One study administered as much as 680 Milligrams daily to treat mild depression and adverse side effects were not reported.
However, less is more with Rhodiola, if you take too high a dosage (especially with the higher percentage extracts) it has some contrary effects to what’s probably desired. So start with a low dosage as opposed to an attack dosage. As low as 50 milligrams daily to prevent fatigue.
Cofactors
Racetams
A number of self-experimenters report that it has a synergistic effect on memory and cognition with Piracetam. Based upon Abelard Lindsay's glowing recommendation, I include Rhodiola in the Piracetam Protocol.
In one of my favorite biohacking books, The Rhodiola Revolution, the authors remarked on the transformative effect on verbal intelligence that the adaptogen had in combination with Piracetam...
Rhodiola rosea appears particularly helpful to patients with cognitive problems when combined with piracetam, a drug that increases the fluidity of nerve cell membranes and activates brain waves.[13,29] In one large study, piracetam alone—administered within 7 hours of stroke—improved bloodflow to the areas of the brain responsible for speech15 and enhanced language recovery.[10] The addition of Rhodiola rosea and Panax ginseng produced even better results.
The Soviet Formula
From its space program and wars in the rugged mountains of Afghanistan to its fierce spirit of athletic competition, the Soviet Union made extreme performance demands of its citizenry. From the labs behind the iron curtain emerged a hardcore herbal formula for peak performance and resilience…
- Rhodiola Rosea
- Schisandra Chinensis
- Siberian Ginseng
Also known as Adapt-232. A 2010 Double-blind, placebo-controlled Armenian study of 40 healthy women came to some optimistic conclusions, from its abstract:
The subjects in the ADAPT-232 group quickly (two hours after verum was taken) gained improved attention and increased speed and accuracy during stressful cognitive tasks, in comparison to placebo. There was also a tendency of ADAPT-232 to reduce percentage of errors, which means better accuracy, quality of the work, and degree of care in the volunteers under stressful conditions.
The bad news Is that if you want to try Adapt-232, you can’t. It’s not for sale anywhere. So I’ve decided to study the documentation, formulate it, and will sell it, I encourage you to subscribe to our newsletter to be updated when it’s available.
Herbal Cofactors
For some, it has a marvelous effect in combination with St. John’s Wort, to quote Sasha in the UK:
I started taking 1 capsule of Rhodiola and 1 of St John’s wort together twice daily. I can’t fathom how these two plants work synergetically (perhaps someone here can enlighten me) but they sure do for me, I got better mood, more energy/stamina, and felt stimulated without feeling stressed or jittery. My concentration got better, and although I think I was intellectually stimulated I can’t tell wether this kind of stimulation might be beneficial for someone who deals with important mental tasks.
Side Effects
Rhodiola Rosea, when taken at high dosages, has side effects typical of stimulant nootropics: restlessness, insomnia, irritability, increased heart rate, and possibly increased blood pressure. Don’t take it before bed.
Conclusion
I'll repeat what I said at the top of this article...
Having read a couple of books and innumerable studies about herbal adaptogens, I can name Rhodiola as the best herbal adaptogen. If you want to take one herb to enhance your overall health, this is it.
But if you want to unleash its adaptogenic power, add some of the herbal cofactors.
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