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Rho8.5
Rhodiola Rosea Research
Probably helpsHigh safety
42 peer-reviewed studies
What the evidence says
Probably helps
Rhodiola Rosea helped in about half (3/5) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality meta-analyses and randomised trials published 2003–2026 with a typical study size of 55 participants.
Based on 42 studies · 3 meta-analyses · 28 RCTs · 3,730 total participants
Confidence
High
What the studies found
3helped2unclear· 37 more without graded effect data
By outcome
Energy & fatigueReduced mental and physical fatigue · 1 week
Depression & moodReduces burnout and fatigue, improves well-being scores in RCTs · 2-4 weeks
Mostly mechanism / observational8 studies
Recovery
Mostly mechanism / observational7 studies
Safety profile
Mostly mechanism / observational5 studies
Inflammation
Mostly mechanism / observational3 studies
Sleep & insomnia
Too few graded studies2 studies
Circadian rhythm & jet lagAdaptogen with jet-lag and shift-work RCTs · 1 week
Too few graded studies1 study
Women's healthMay help reduce menstrual discomfort and PMS symptoms · 1-3 cycles
Too few graded studies1 study
By the numbers
Pulled from 32 studies with measurable effects
Likely real effects
58%
across studies
People studied
3,730
typical study: 55 people
Strongest designs
31
3 pooled, 28 randomised
Showed benefit
60%
3/5 studies
How long studies ran
Under a week
2
1–4 weeks
5
1–3 months
4
3+ months
1
Populations Studied
Healthy adults3
Athletes2
Adults2
Adults with mild depression1
Active research area
20 studies in the last 5 years · Latest meta-analysis: 2025
200320142026
1Depression response ratesMeta-Analysisn=1,049 · large study2025
This review demonstrates that certain supplements, such as eicosapentaenoic acids and Rhodiola rosea, are therapeutic options for mild depression.
Urata M et al. · Neuropsychopharmacology reports (2025)
No clear effect
← WorseNo effectBetter →
A meta-analysis found no significant difference in response rates between the two treatments (risk ratio [RR] = 0.96, 95% CI: 0.78-1.18) or dropout rates (RR = 1.08, 95% CI: 0.62-1.88).
Eicosapentaenoic acid and Rhodiola rosea demonstrated significant improvements in depressive symptoms compared to placebo.
Conversely, S-adenosylmethionine did not produce significant improvements relative to placebo.
Potential solutions to address research gaps are offered, for future research next steps, which is needed to strengthen the evidence and inform decisions.
Crawford C et al. · Journal of alternative and complementary medicine (New York, N.Y.) (2021)
Ingredients evaluated included Bacopa monnieri, choline, creatine, omega-3 fatty acids, Ginkgo biloba, ginseng, Rhodiola rosea, tyrosine, and valerian root, all in supplement form and compared with a placebo, at various serving sizes and durations of use.
Whereas certain trends regarding promising serving sizes or duration for use, are pointed to in this synthesis, when combined, studies are inconsistent and imprecise, and many are methodologically flawed.
Potential solutions to address research gaps are offered, for future research next steps, which is needed to strengthen the evidence and inform decisions.
In the future, there is great potential to register medicinal products that contain plant adaptogens for therapeutic purposes.
Todorova V et al. · Nutrients (2021)
About 50 years ago, plant adaptogens were first used in professional sports due to their high potential to increase the body's resistance to stress and to improve physical endurance.
Although now many people take plant adaptogens, the clinical trials on human are limited.
The data from the meta-analysis showed that plant adaptogens could provide a number of benefits in the treatment of chronic fatigue, cognitive impairment, and immune protection.
Rhodiola rosea showed clinically meaningful antidepressant and anti-fatigue effects with a favorable safety profile compared to conventional antidepressants.
Anghelescu IG et al. · Phytomedicine (2018)
Significant improvements in depression rating scales vs placebo
Anti-fatigue effects observed across multiple clinical trials
Fewer adverse effects compared to sertraline in head-to-head comparison
Analysis of evidence levels was conducted, as were effect sizes (Cohen's d) where data were available.
Sarris J et al. · European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology (2011)
Analysis of evidence levels was conducted, as were effect sizes (Cohen's d) where data were available.
Several human clinical trials provide preliminary positive evidence of antidepressant effects (Echium amoenum, Crocus sativus, and Rhodiola rosea) and anxiolytic activity (Matricaria recutita, Ginkgo biloba, Passiflora incanata, E. amoenum, and Scutellaria lateriflora).
Caution should however be taken when interpreting the results as many studies have not been replicated.
Given the significance of mitochondria in cellular energy metabolism and their vulnerability to reactive oxygen species, future research should prioritize investigating the potential effects of R. rosea main bioactive phenolic compounds on mitochondria, thus targeting cellular energy supply and countering oxidative stress-related effects.
Bernatoniene J et al. · International journal of molecular sciences (2023)
Recent studies indicate that R. rosea may be used to treat diabetes, cancer, and a variety of cardiovascular and neurological disorders such as Alzheimer's and Parkinson's diseases.
This paper reviews the beneficial effects of the extract of R. rosea, its key active components, and their possible use in the treatment of chronic diseases.
R. rosea represents an excellent natural remedy to address situations involving decreased performance, such as fatigue and a sense of weakness, particularly in the context of chronic diseases.
Particular attention is given to clinical and safety issues with St John's wort and kava.(c) 2007 John Wiley & Sons, Ltd.
Sarris J · Phytotherapy research : PTR (2007)
While depression and anxiety are commonly researched, the efficacy of herbal medicines in other mental disorders requires attention.
The review addresses current issues in herbal psychotherapy: herbal safety, future areas of application, the relationship of herbal medicine with pharmaceuticals and the potential prescriptive integration of phytomedicines with synthetic psychotropic medicines.
Particular attention is given to clinical and safety issues with St John's wort and kava.
Conclusions: Short-term RR consumption, regardless of dose or gender, improved resistance performance and significantly enhanced Stroop outcomes, with minimal changes in anaerobic cycling and RPE, and no consistent acute hemodynamic effects.
Koozehchian MS et al. · Nutrients (2025)
Noticeable benefit
← WorseNo effectBetter →
Likely real
Day-7 testing included bench press (BP) and leg press (LP) 1-repetition maximum (1RM); a third set to failure at 60% 1RM with set-3 volume; Tendo mean/peak power; a 30 s Wingate; and the Stroop Color-Word Test.
Results: Versus CON, LDRR increased BP 1RM (+5.59 kg; p = 0.003), set-3 repetitions (+4.30; p < 0.001), set-3 volume (+168.6 kg; p < 0.001), and mean power (+29.7 W; p = 0.026).
HDRR increased set-3 repetitions (+2.78; p = 0.005) and peak power (+34.2 W; p = 0.026), with a trend for set-3 volume (p = 0.086).
14Oxygen uptake during high-intensity exerciseRCTCited 7×n=50 · small study2024
Salidroside supplementation may enhance oxygen utilization and mitigate exercise-induced muscle damage and fatigue, warranting further research on its long-term effects and potential as an adaptogen for active individuals.
Schwarz NA et al. · Journal of the International Society of Sports Nutrition (2024)
An increase in serum myoglobin was observed 24 hours following exercise in the placebo group (p = 0.02) compared with baseline whereas no statistically significant increase was observed for the salidroside group indicating reduced exercise-induced muscle damage.
Salidroside supplementation may enhance oxygen utilization and mitigate exercise-induced muscle damage and fatigue, warranting further research on its long-term effects and potential as an adaptogen for active individuals.
Integrative medicine approaches in the clinical practice may help improve the health of women suffering from this and other gynecological conditions.
Herrera A et al. · Journal of dietary supplements (2024)
On the contrary, the between-group analysis showed no statistical differences, suggesting a plausible placebo effect.
The phytotherapeutic supplement PREMEN-CALM® might be effective in treating or alleviating the symptoms of the premenstrual syndrome without adverse events.
Integrative medicine approaches in the clinical practice may help improve the health of women suffering from this and other gynecological conditions.
Conclusions: These results suggest that short-term RR supplementation is safe and provides its main ergogenic effects on physical performance rather than in visuo-cognitive or mental outcomes.
Marcos-Frutos D et al. · Nutrients (2025)
Out of 52 comparisons, 17 small effect sizes were observed, with 14 favouring RR and 3 favouring placebo, with the remaining differences being trivial.
Results: The main findings indicate that RR supplementation has trivial-to-small effects in terms of mental fatigue, visuo-cognitive processing, or perceived exertion.
However, RR was significantly superior to placebo on strength performance in the control video condition during some sets, as it increased the number of repetitions performed in the bench press and the fastest velocity in the bench pull.
17Lower limb explosive powerRCTCited 6×n=48 · small study2025
This study suggests that combining RHO and CAF optimizes high-intensity performance by enhancing explosive power, reducing fatigue, and improving recovery, presenting an effective nutritional strategy for volleyball athletes.
Wang Z et al. · Nutrients (2025)
Results showed that the combined supplementation (RHO + CAF) group exhibited significant improvement across multiple performance metrics.
This study suggests that combining RHO and CAF optimizes high-intensity performance by enhancing explosive power, reducing fatigue, and improving recovery, presenting an effective nutritional strategy for volleyball athletes.
Conclusions: Short-term Rhodiola rosea supplementation can improve sprint performance and reduce perceived fatigue in basketball players during simulated games, enhance aerobic work capacity, and delay fatigue.
Wang J et al. · Nutrients (2025)
A two-way mixed ANOVA (2 × 2) group (CTR/RHO) × time (Pre-test/Post-test) was conducted to compare differences.
Conclusions: Short-term Rhodiola rosea supplementation can improve sprint performance and reduce perceived fatigue in basketball players during simulated games, enhance aerobic work capacity, and delay fatigue.
19Digital eye strain symptomsRCTCited 1×n=18 · very small study2025
These findings show that RR supplementation (1200 mg/day for 4 days) produced a reduction in the variability of accommodation and one of the assessed DES symptoms, suggesting that it could be considered as a potential strategy to prevent or manage DES.
Lara PM et al. · Ophthalmic & physiological optics : the journal of the British College of Ophthalmic Opticians (Optometrists) (2025)
These findings show that RR supplementation (1200 mg/day for 4 days) produced a reduction in the variability of accommodation and one of the assessed DES symptoms, suggesting that it could be considered as a potential strategy to prevent or manage DES.
However, further research is needed to determine its clinical relevance and optimise dosage and timing.
20Performance fatigability during high-intensity repeated muscle actionsRCTCited 6×n=30 · small study2021
This combination of herbal extracts likely does not acutely influence performance fatigability during high-intensity, repeated muscle actions.
Ryan ED et al. · Journal of dietary supplements (2021)
Could be chance
Data were analyzed with a repeated measures analysis of variance and intent-to-treat approach.
For the performance variables, there was no interaction (p ≥ 0.317) or treatment effect (p ≥ 0.660), however, all torque variables decreased across sets and plateaued at sets 4-5, whereas RPE increased across sets (p < 0.001).
For the affective responses, there was no interaction (p ≥ 0.781) or treatment effect (p ≥ 0.314); however, participants felt better, had an improved mood, and felt more aroused following testing (p < 0.047).