Supplement
Rhodiola rosea is a root herb from cold, high-altitude regions, called an adaptogen because it is thought to influence how the body's stress-hormone system responds to pressure. People mostly look at it for mental resilience during stress, where the evidence is strong, and studies found anxiety symptoms eased and attention and alertness improved. Still, the studies were small, and the alertness finding rests on just 26 people.
Sources: PMID 28219059; PMID 26502953
- Updated
- How we grade
- 34 studies cited
- Best evidence
- Grade B
- Conditions studied
- 17
- Outcomes
- 159
- Graded outcomes
- 0693
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Depression Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 4 studies | 235 people | ||
Studies that measured depression symptoms
| ||||||
| Insomnia Signs and Symptoms | Improves (the measure goes down) | 1 study | 89 people | |||
Studies that measured insomnia signs and symptoms | ||||||
| Subjective Well-Being | Improves (the measure goes up) | 89 people | ||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 91 people | ||
Studies that measured c-reactive protein (crp) | ||||||
| Monocyte Chemoattractant Protein-1 | Improves (the measure goes up) | 1 study | 55 people | |||
Studies that measured monocyte chemoattractant protein-1 | ||||||
| Creatine Kinase | Changes; see studies | 67 people | ||||
| Granulocyte-colony stimulating factor | Improves (the measure goes up) | 55 people | ||||
| Interleukin 10 | Improves (the measure goes up) | 55 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 67 people | ||||
| Interleukin 8 | Changes; see studies | 55 people | ||||
| Lymphocyte Count | Improves (the measure goes up) | 55 people | ||||
| Monocyte Count | Improves (the measure goes up) | 55 people | ||||
| Muscle Damage | Changes; see studies | 48 people | ||||
| Muscle Soreness | Improves (the measure goes down) | 55 people | ||||
| Neutrophil Count | Improves (the measure goes up) | 55 people | ||||
| TNF-Alpha | Improves (the measure goes down) | 12 people | ||||
Chronic Obstructive Pulmonary Disease (COPD)
- C-Reactive Protein (CRP): improves
- Lung Function: improves
- Total Antioxidant Capacity (TAC): improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 196 people | ||
Studies that measured c-reactive protein (crp) | ||||||
| Lung Function | Improves (the measure goes up) | 1 study | 259 people | |||
Studies that measured lung function | ||||||
| Total Antioxidant Capacity (TAC) | Improves (the measure goes up) | 1 study | 202 people | |||
Studies that measured total antioxidant capacity (tac) | ||||||
| Glutathione (GSH) | Improves (the measure goes up) | 202 people | ||||
| N-terminal Prohormone of Brain Natriuretic Peptide | Improves (the measure goes up) | 196 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 202 people | ||||
| Superoxide Dismutase Activity | Improves (the measure goes up) | 202 people | ||||
Aerobic Exercise Performance
- Aerobic Exercise Metrics: improves
- Depression Symptoms: improves
- Cortisol: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Small Improvement | Improves (the measure goes up) | Small effect | 668 people | |||
| Depression Symptoms | Improves (the measure goes down) | 4 studies | 18 people | |||
Studies that measured depression symptoms
| ||||||
| Cortisol | Improves (the measure goes down) | 3 studies | 44 people | |||
Studies that measured cortisol
| ||||||
| C-Reactive Protein (CRP) | Improves (the measure goes down) | 1 study | 668 people | |||
Studies that measured c-reactive protein (crp) | ||||||
| Total Antioxidant Capacity (TAC) | Improves (the measure goes up) | 1 study | 668 people | |||
Studies that measured total antioxidant capacity (tac) | ||||||
| Weight | Improves (the measure goes down) | 1 study | 12 people | |||
| Alertness | Improves (the measure goes up) | 26 people | ||||
| Anti-Oxidant Enzyme Profile | Improves (the measure goes up) | 26 people | ||||
| Blood Lactate (Exercise) | Changes; see studies | 668 people | ||||
| Creatine Kinase | Changes; see studies | 668 people | ||||
| Fatigue Symptoms | Improves (the measure goes down) | 30 people | ||||
| Growth Hormone | Improves (the measure goes up) | 26 people | ||||
| Heart Rate | Improves (the measure goes down) | 44 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 668 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 668 people | ||||
| Power Output | Improves (the measure goes up) | 38 people | ||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 18 people | ||||
| Reaction Time | Improves (the measure goes up) | 38 people | ||||
| Superoxide Dismutase Activity | Improves (the measure goes up) | 668 people | ||||
| Testosterone | Improves (the measure goes up) | 26 people | ||||
| Vigor/Activity | Improves (the measure goes up) | 18 people | ||||
Fatigue
- Attention: improves
- Depression Symptoms: improves
- Cortisol: improves
Stress
- Anxiety Symptoms: improves
- Depression Symptoms: improves
- Cortisol: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anxiety Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 198 people | |||
| Depression Symptoms | Improves (the measure goes down) | 4 studies | 200 people | |||
Studies that measured depression symptoms
| ||||||
| Cortisol | Improves (the measure goes down) | 3 studies | 60 people | |||
Studies that measured cortisol
| ||||||
| Social Functioning | Improves (the measure goes up) | 1 study | 118 people | |||
Studies that measured social functioning | ||||||
| Stress Signs and Symptoms | Improves (the measure goes down) | 1 study | 258 people | |||
Studies that measured stress signs and symptoms | ||||||
| Attention | Improves (the measure goes up) | 120 people | ||||
| Fatigue Symptoms | Improves (the measure goes down) | 258 people | ||||
| Libido | Improves (the measure goes up) | 118 people | ||||
| Reaction Time | Improves (the measure goes up) | 80 people | ||||
| Sexual Function | Improves (the measure goes up) | 118 people | ||||
| Sleep Deprivation Symptoms | Improves (the measure goes down) | 80 people | ||||
| Sleep Quality | Improves (the measure goes up) | 80 people | ||||
| Subjective Well-Being | Improves (the measure goes up) | 118 people | ||||
| Vigor/Activity | Improves (the measure goes up) | 80 people | ||||
Runners' Health
- C-Reactive Protein (CRP): improves
- Monocyte Chemoattractant Protein-1: improves
- Creatine Kinase: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| C-Reactive Protein (CRP) Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 55 people | ||
Studies that measured c-reactive protein (crp) | ||||||
| Monocyte Chemoattractant Protein-1 | Improves (the measure goes up) | 1 study | 55 people | |||
Studies that measured monocyte chemoattractant protein-1 | ||||||
| Creatine Kinase | Changes; see studies | 55 people | ||||
| Granulocyte-colony stimulating factor | Improves (the measure goes up) | 55 people | ||||
| Interleukin 10 | Improves (the measure goes up) | 55 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 55 people | ||||
| Interleukin 8 | Changes; see studies | 55 people | ||||
| Lymphocyte Count | Improves (the measure goes up) | 55 people | ||||
| Monocyte Count | Improves (the measure goes up) | 55 people | ||||
| Muscle Soreness | Improves (the measure goes down) | 55 people | ||||
| Neutrophil Count | Improves (the measure goes up) | 55 people | ||||
Mental Resilience
- Alertness: improves
- Attention: improves
- Depression Symptoms: improves
Cognitive Improvement
- Alertness: improves
- Cognition: improves
- Cortisol: improves
General Athletic Performance
- Aerobic Exercise Metrics: improves
- Cognition: improves
- Cortisol: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Small Improvement | Improves (the measure goes up) | Small effect | 26 people | |||
| Cognition | Improves (the measure goes up) | 3 studies | 40 people | |||
Studies that measured cognition
| ||||||
| Cortisol | Improves (the measure goes down) | 3 studies | 26 people | |||
Studies that measured cortisol
| ||||||
| Total Antioxidant Capacity (TAC) | Improves (the measure goes up) | 1 study | 26 people | |||
Studies that measured total antioxidant capacity (tac) | ||||||
| Weight | Improves (the measure goes down) | 1 study | 12 people | |||
Studies that measured weight | ||||||
| Alertness | Improves (the measure goes up) | 26 people | ||||
| Anti-Oxidant Enzyme Profile | Improves (the measure goes up) | 26 people | ||||
| Attention | Improves (the measure goes up) | 12 people | ||||
| Blood Lactate (Exercise) | Changes; see studies | 26 people | ||||
| Creatine Kinase | Changes; see studies | 26 people | ||||
| Fatigue Symptoms | Improves (the measure goes down) | 52 people | ||||
| Growth Hormone | Improves (the measure goes up) | 26 people | ||||
| Heart Rate | Improves (the measure goes down) | 26 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 26 people | ||||
| Power Output | Improves (the measure goes up) | 38 people | ||||
| Reaction Time | Improves (the measure goes up) | 38 people | ||||
| Subjective Well-Being | Improves (the measure goes up) | 40 people | ||||
| Testosterone | Improves (the measure goes up) | 26 people | ||||
Cycling Performance
- Aerobic Exercise Metrics: improves
- Cortisol: improves
- Carbohydrate Oxidation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics Small Improvement | Improves (the measure goes up) | Small effect | 18 people | |||
| Cortisol | Improves (the measure goes down) | 3 studies | 18 people | |||
Studies that measured cortisol
| ||||||
| Carbohydrate Oxidation | Improves (the measure goes up) | 1 study | 10 people | |||
| Blood Lactate (Exercise) | Changes; see studies | 18 people | ||||
| Fat Oxidation | Improves (the measure goes up) | 10 people | ||||
| Fatigue Symptoms | Improves (the measure goes down) | 18 people | ||||
| Heart Rate | Improves (the measure goes down) | 18 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 10 people | ||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 28 people | ||||
| Vigor/Activity | Improves (the measure goes up) | 18 people | ||||
Myalgic Encephalomyelitis (Chronic Fatigue Syndrome)
- Fatigue Symptoms: improves
- Social Functioning: improves
- Stress Signs and Symptoms: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fatigue Symptoms Moderate Improvement | Improves (the measure goes down) | Moderate effect | 101 people | |||
| Social Functioning | Improves (the measure goes up) | 1 study | 101 people | |||
Studies that measured social functioning | ||||||
| Stress Signs and Symptoms | Improves (the measure goes down) | 1 study | 101 people | |||
Studies that measured stress signs and symptoms | ||||||
Focus & Attention
- Attention: improves
- Fatigue Symptoms: improves
- Reaction Time: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Attention Small Improvement | Improves (the measure goes up) | Small effect | 12 people | |||
| Fatigue Symptoms | Improves (the measure goes down) | 12 people | ||||
| Reaction Time | Improves (the measure goes up) | 12 people |
Rowing Performance
- Blood Lactate (Exercise): improves
- Oxygen Uptake: improves
- Heart Rate: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Lactate (Exercise) Small Decrease | Improves (the measure goes down) | Small effect | 14 people | |||
| Oxygen Uptake | Improves (the measure goes up) | 1 study | 14 people | |||
| Heart Rate | Improves (the measure goes down) | 14 people | ||||
| Muscle Damage | Changes; see studies | 14 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 14 people | ||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 14 people |
Metabolic Health
- Blood Pressure
- Creatine Kinase: changes; see studies
- Heart Rate: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Pressure No effect | NoneNo effect | 1 study | 15 people | |||
| Creatine Kinase | Changes; see studies | 12 people | ||||
| Heart Rate | Improves (the measure goes down) | 15 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 12 people | ||||
| Muscle Damage | Changes; see studies | 12 people | ||||
| Muscle Oxygenation | Improves (the measure goes up) | 15 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 15 people | ||||
| TNF-Alpha | Improves (the measure goes down) | 12 people |
General Cardiovascular Health
- Blood Pressure
- Heart Rate: improves
- Muscle Oxygenation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Pressure No effect | NoneNo effect | 1 study | 15 people | |||
| Heart Rate | Improves (the measure goes down) | 15 people | ||||
| Muscle Oxygenation | Improves (the measure goes up) | 15 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 15 people |
Mood Improvement
- Metabolic Rate
- Rating of Perceived Exertion: improves
- Subjective Well-Being: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Metabolic Rate No effect | NoneNo effect | 10 people | ||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 10 people | ||||
| Subjective Well-Being | Improves (the measure goes up) | 10 people |
What the published studies found
4 automated readings
Cardiovascular events
Too few usable studies were found to tell whether Rhodiola Rosea changes cardiovascular events. 9 studies were read and none could be counted.
Fatigue
The studies read are too weak to tell whether Rhodiola Rosea changes fatigue. The strongest review read studied healthy and clinical populations with fatigue. The evidence is very weak.
Possible harm: 1 study read reported a worse result for fatigue with Rhodiola Rosea. One abstract says: "The mean change in scores on the Vitality-subscale was significantly different between the study groups at day 42 in favor of placebo" Check the studies below, and ask a doctor or pharmacist if this applies to you.
6 studies counted of 10 read: 1 review and 5 trials (113 people in the trials).
- Systematic review, 2012; 11 studies; healthy and clinical populations with fatigue: unclear: evidence too weak to tell (the review the verdict rests on).
Research regarding R. rosea efficacy is contradictory
Rhodiola rosea for physical and mental fatigue: a systematic review - Randomised trial, 2026; 24 people; male competitive football players: improves.
faster reaction time (p = 0.042) and higher decision accuracy
Effects of Rhodiola rosea on Physical and Decision-Making Performance in Football Players: A Randomised Controlled Trial - Crossover trial, 2019; 11 people; physically active college aged females: no clear difference.
mean fatigue index (p = 0.094, ES = 0.39) was unaffected
Effects of short-term Rhodiola Rosea (Golden Root Extract) supplementation on anaerobic exercise performance - Randomised trial, 2014; 48 people; nursing students on shift work: worsens.
significantly different between the study groups at day 42 in favor of placebo
Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial - Randomised trial, 2009; 30 people: improves.
significant decrease (p = 0.049) concerning the experienced level of fatigue
The influence of adaptogens on ultraweak biophoton emission: a pilot-experiment - Randomised trial, 2000; foreign students during a stressful examination period: improves.
improvement in the SHR-5 group was seen in physical fitness, mental fatigue
A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen
- Systematic review, 2012; 11 studies; healthy and clinical populations with fatigue: unclear: evidence too weak to tell (the review the verdict rests on).
Sleep quality
The best available review (2026, 5 studies) found an improvement in sleep quality. That review studied healthy individuals and patients with stress-related or functional disorders. All 2 studies read agree. The evidence is moderate.
2 studies counted of 6 read: 1 review and 1 trial (24 people in the trials).
- Systematic review, 2026; 5 studies; healthy individuals and patients with stress-related or functional disorders: improves (the review the verdict rests on).
improved sleep quality, enhancement of cognitive functions
Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomes - Randomised trial, 2002; 24 people; men living at high altitude: improves.
improving the sleep quality in young men
[The effect of rhodiola and acetazolamide on the sleep architecture and blood oxygen saturation in men living at high altitude]
- Systematic review, 2026; 5 studies; healthy individuals and patients with stress-related or functional disorders: improves (the review the verdict rests on).
Stress
Mixed or unclear: two readings of the studies disagreed. One reading found mixed results for stress, the other an improvement. The question is open.
Possible harm: 1 study read reported a worse result for stress with Rhodiola Rosea. One abstract says: "SDS and SAS scores of patients in the rhodiola treatment group increased after treatment （P<0.05）." Check the studies below, and ask a doctor or pharmacist if this applies to you.
5 studies counted of 11 read: 2 reviews and 3 trials (20 people in the trials).
- Systematic review, 2026; 5 studies; healthy individuals and patients with stress-related disorders: improves (the review the verdict rests on). Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomes
- Systematic review, 2025; 26 studies, 668 people: mixed results.
increases in total antioxidant capacity (TAC; 6 studies; ES = 0.59, p < 0.05)
The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis - Randomised trial, 2026; female C57BL/6 mice exposed to chronic mild stress: improves.
significant reduction in serum corticosterone levels
Rhodiola rosea L. roots powder strongly reduces anxiety and corticosterone level induced by chronic stress in a murine model - Randomised trial, 2018; 20 people; twenty young healthy men: no clear difference.
magnitude of all these changes was similar
Influence of Rhodiola rosea on the heat acclimation process in young healthy men - Randomised trial, 2000; foreign students during a stressful examination period: improves.
improvement in the SHR-5 group was seen in physical fitness, mental fatigue
A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen
Key findings
- Depression SymptomsImproves (the measure goes down)
- C-Reactive Protein (CRP)Improves (the measure goes down)
- Aerobic Exercise MetricsImproves (the measure goes up)
Shop the evidence-backed picks
Third-party tested Rhodiola Rosea products, in the forms the graded studies used where we can match them.
- Grade B
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Studies cited
34 studies from PubMed
- Exercise Performance and Rhodiola rosea: A Meta-Analysis
- Safety and Tolerability of Rhodiola rosea: A Review of Clinical Evidence
- Rhodiola rosea in Depression: A Systematic Review
- Rhodiola rosea L. as a Putative Botanical Adaptogen: An Overview on Its Beneficial Effects
- The Adaptogenic Effects of Rhodiola rosea: A Systematic Review and Meta-Analysis
- Rhodiola rosea for Mental and Physical Fatigue: A Systematic Review
- Effects of Adaptogens on the Central Nervous System: Rhodiola rosea
- Stress Management and the Role of Rhodiola rosea: A Review
- Rhodiola rosea in Stress-Induced Fatigue: A Double-Blind Cross-Over Study
- Rhodiola rosea for Physical and Cognitive Performance: Clinical Evidence
- Understanding Adaptogens: Rhodiola rosea and Human Performance
- Lack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stress
- Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men
- A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work
- A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen
- 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
- A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue
- The influence of adaptogens on ultraweak biophoton emission: a pilot-experiment
- Acute Rhodiola rosea intake can improve endurance exercise performance
- The effects of an acute dose of Rhodiola rosea on endurance exercise performance
- The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis.
- The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms
- Rhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigue
- Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms
- Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial
- The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active Men
- Evaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathon
- Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood
- Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results
- Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial
- Rhodiola rosea (SHR-5), Part 2: A standardized extract of Rhodiola rosea is shown to be effective in the treatment of mild to moderate depression
- Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial
- Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression
- Efficacy and safety of three species of L. in patients with chronic obstructive pulmonary disease: A systematic review and meta-analysis.