What Is It and How It Benefits Your Health

Rhodiola rosea is a flowering plant that grows in cold, high-altitude regions like Siberia and Scandinavia. Cultures in these areas have used the plant for centuries to combat stress and fatigue.

Today, modern research backs up these traditional uses and highlights even more benefits, such as improved mood, focus, blood sugar balance, and immune function.

Keep reading to learn what Rhodiola is, what it can do for your health, and how to use it safely.

Rhodiola rosea: What is it and where does it come from?

Rhodiola rosea is a hardy flowering plant that thrives in some of the world’s harshest climates–rocky, high-altitude regions of Europe, Asia, and North America. You’ll find it growing wild on mountain cliffsides in:

Siberia
Mongolia
Scandinavia
The Arctic

Also known as Arctic root, roseroot, or golden root, Rhodiola rosea has a long history in traditional medicine.

Ancient Siberian healers brewed it into tea to promote longevity, while Russian athletes and soldiers have long used it to boost stamina, sharpen focus, and speed athletic recovery.

Today, researchers classify Rhodiola as an adaptogen–a plant that helps the body resist, adapt to, and manage physical and emotional stress responses.

Its roots contain active compounds like rosavins and salidroside, which drive many of its health benefits.

Rhodiola rosea benefits for the body

Some of the most researched health benefits of golden root include:

Stress relief

As an adaptogen, Rhodiola rosea helps the body cope with stress by:

Activating the parasympathetic nervous system (“rest and digest” mode)
Reducing levels of cortisol, a key stress hormone
Influencing neurotransmitters like serotonin and dopamine, which impact mood and brain function
Combating inflammation, which can cause or worsen anxiety and stress responses

In one 12-week trial, participants with burnout who took 400 mg daily reported steady improvements in stress and depression–many within the first week. Another study found significant reductions in anxiety and anger after just two weeks of use.

Sharper cognition

Rhodiola’s calming effects and anti-inflammatory properties can also make it effective for boosting cognitive function.

In one study, a single dose of Rhodiola improved memory and cognitive performance while reducing signs of depression in mice. And unlike stimulants, Rhodiola promotes calm, sustained focus without a crash.

Some researchers believe this could make Rhodiola a promising alternative therapy for those with neurodegenerative diseases, but more research is needed to confirm these effects in humans.

Better mood

Because it can help lower cortisol levels, influence neurotransmitters, and reduce inflammation, Rhodiola may also alleviate symptoms of depression–sometimes in as little as two weeks.

Researchers believe one way it works is by inhibiting monoamine oxidase (MAO), enzymes responsible for breaking down mood-related chemicals like serotonin and dopamine.

In a 2015 study, researchers compared Rhodiola to sertraline (Zoloft) in people with diagnosed depression. While sertraline was more effective overall, both treatments reduced symptoms, and Rhodiola caused fewer side effects.

Increased energy and stamina

While evidence is mixed, modern research largely confirms what Russian soldiers and athletes have known for decades: Rhodiola boosts energy and stamina. It can help:

Reduce physical and mental fatigue
Sharpen concentration during strenuous activity
Improve performance during exercise or highly stressful situations

But these benefits aren’t just for athletes. In one 8-week study, participants with chronic fatigue who took 400 mg daily reported better mood, concentration, and quality of life, starting within the first week.

Unlike drugs that overstimulate the nervous system, Rhodiola gently boosts energy by:

Encouraging adenosine triphosphate (ATP) synthesis, which increases cellular energy production
Balancing neurotransmitters
Regulating stress hormones like cortisol

This could explain why Rhodiola improves energy and focus without causing jitters or a crash.

Blood sugar balance

Emerging research suggests that Rhodiola rosea may help balance blood sugar and improve insulin sensitivity.

Human studies are limited. However, a 2016 human trial found that a tea made from Rhodiola crenulata–a plant species related to Rhodiola rosea–significantly decreased blood glucose levels over a period of one to two years.

Similarly, a 2022 animal trial from the University of California, Irvine (UCI) involving mice with type 2 diabetes found that Rhodiola extract:

Lowered fasting blood sugar
Reduced inflammation
Improved insulin response

The UCI study also highlighted improvements in the gut microbiome and gut barrier function–both of which play critical roles in metabolic health.

According to study author and UCI Professor of Pharmaceutical Sciences Dr. Mahtab Jafari, “Gut barrier integrity influences body weight and insulin response, and this botanical product may improve the responses of liver and muscle tissues to insulin produced by the pancreas.”

Other animal studies suggest that Rhodiola may also cause positive changes in cholesterol and triglyceride levels.

Weight loss

While it may not make you shed pounds directly, there is some research linking Rhodiola and weight loss.

Lab and animal research suggest that by regulating cortisol, Rhodiola could help combat stress-related food cravings and reduce abdominal fat.

The herb’s energy- and focus-boosting effects may also increase motivation to exercise and maintain other healthy habits.

One study also found that Rhodiola improved glucose and lipid metabolism in human fat cells.

More research is needed, but arctic root could still be a beneficial addition to a broader weight loss routine that includes movement, healthy eating, quality sleep, and stress reduction.

Stronger immune function

Rhodiola contains powerful antioxidant compounds–partically rosavins and salidroside–which combat oxidative stress and inflammation in the body.

This is particularly important for immune health, since chronic inflammation can weaken the body’s natural defenses, raising your risk of illness.

Lab studies also suggest that Rhodiola influences key immune cells like T-cells and natural killer cells, making the body more resilient to infections.

Protection from cancer

By reducing inflammation and regulating immune function, Rhodiola’s compounds could also help prevent certain cancers. Lab studies indicate this herb may:

Slow tumor growth
Reduce metastasis (the spread of cancer to other areas of the body)
Trigger cancer cell death

How to take Rhodiola safely and effectively

Most research studies use standardized Rhodiola rosea extracts containing precise amounts of its two primary active compounds: rosavins and salidroside.

Look for products with at least 3% rosavins and 0.8-1% salidroside, as these are the most studied concentrations.

Your dose will depend on your health goals. Here are some general guidelines based on doses used in clinical trials, but always check with your healthcare provider before starting a new supplement:

For general fatigue or prevention: 50-200 mg per day
For stress and burnout: 288-680 mg per day
For depression and/or anxiety: 340-680 mg per day over several weeks
For physical performance or focus: 370-555 mg per day

Some research suggests a “bell-curve” response, indicating that taking more Rhodiola may not provide better results, and could even reduce effectiveness.

So start low, and don’t exceed 680 mg unless your doctor advises otherwise.

Arctic root side effects and safety tips

Rhodiola is generally well-tolerated, but you may experience side effects, such as:

Dry mouth
Dizziness
Restlessness, especially at higher doses or when taken too late in the day

You’ll also want to avoid Rhodiola if:

You cannot take it earlier in the day, as it can be stimulating
You’re pregnant or breastfeeding, due to lack of safety data
You have bipolar disorder or take medications for depression, blood sugar, or blood pressure

To be on the safe side, always check with your healthcare provider before starting any new supplement.

Final thoughts

Whether you’re looking to manage stress, improve focus or energy levels, or give your metabolism a gentle boost, Rhodiola rosea could be an important tool in your wellness arsenal.

This hardy adaptogenic plant can significantly help your body adapt to the challenges of everyday life–especially when used alongside other healthy habits.

As always, speak with your healthcare provider before starting a new supplement, especially if you have a medical condition or are taking medication.