Rhodiola Rosea: The Nordic Herb Researchers Keep Studying
Rhodiola rosea grows in some of the harshest places on Earth, from Arctic cliffs to high mountain slopes. People living in those places have used it for centuries. Today it’s a popular subject for researchers interested in fatigue and stress. This guide looks at the herb’s history and what the studies have found so far.
What is rhodiola?
Rhodiola rosea is a succulent plant in the stonecrop family. It’s also known as roseroot, golden root or Arctic root. The common name “roseroot” comes from the rose-like scent of the freshly cut root.
It grows wild in cold regions of Europe, Asia and North America, including Scandinavia, Iceland, Siberia and the Alps. Viking-era and later Scandinavian traditions mention its use, and it was part of folk practice in Russia and Mongolia. In the 20th century, Soviet researchers studied it extensively, though much of that work wasn’t published in English.
What’s in it?
The root contains a range of compounds. The ones most often measured are rosavins (rosavin, rosarin and rosin), which are fairly specific to Rhodiola rosea, and salidroside, which is found in several Rhodiola species. Standardised extracts are usually set to a certain level of these compounds. Much of the modern research uses such extracts.
Rhodiola and fatigue: the systematic review
A 2012 systematic review in BMC Complementary and Alternative Medicine looked at 11 randomised controlled trials of rhodiola for physical and mental fatigue (Ishaque et al., 2012).
The findings were mixed:
- Some trials reported benefits for mental fatigue, while others found no difference from placebo.
- For physical performance, results were inconsistent.
- Many of the trials had a high or unclear risk of bias, and they used different extracts, doses and outcomes.
The reviewers concluded that the evidence was inconclusive. They said rhodiola might have an effect on mental fatigue, but high-quality trials were needed to confirm it.
A closer look at one trial
One of the better-designed studies was published in Planta Medica in 2009 (Olsson et al., 2009). Researchers in Sweden gave 60 adults with stress-related fatigue either a standardised rhodiola root extract (SHR-5, 576 mg a day) or a placebo for 28 days.
The rhodiola group showed improvements on some measures of fatigue and attention compared with placebo, and changes in the stress hormone cortisol when they woke up. Not every outcome improved, though, and the study was small and short. It’s a useful piece of evidence, but on its own it’s not enough to confirm an effect.
Why the research keeps going
Rhodiola is a good example of a herb that keeps attracting research interest. That’s because early results are intriguing, and because the evidence so far isn’t strong enough to settle the question either way. Recent studies continue to explore it, but standardised products, consistent doses and larger trials are still needed.
It’s also worth repeating: these studies used concentrated extracts, mostly in capsule form. Drinking a cup of roseroot tea isn’t the same as taking the doses tested.
When to see your GP
Ongoing tiredness has many possible causes, including low iron, thyroid problems, poor sleep, depression and other medical conditions. If fatigue is affecting your daily life, it’s worth having a check-up rather than looking for a herbal fix.
Making roseroot tea
The dried root can be brewed as a tea:
- Use about 1 teaspoon of dried, chopped root per cup.
- Pour over boiling water, cover and steep for 10–15 minutes. Roots release their flavour slowly, so some people simmer them gently.
- The taste is earthy and slightly bitter, with faint floral, rose-like notes. It blends well with honey, citrus or a black tea base.
Who should take care?
Rhodiola is generally reported to be well tolerated in trials, but side effects such as dizziness, dry mouth or trouble sleeping have been noted. Some people find it stimulating, so it may be best taken earlier in the day. There isn’t enough safety information for pregnancy or breastfeeding. It may interact with some medicines, including those for depression, diabetes or blood pressure. People with bipolar disorder should be particularly cautious. Check with your pharmacist or GP if you take regular medication.
The bottom line
Rhodiola rosea is a hardy herb with a long history in cold northern places and a steady stream of modern research. Some trials suggest an effect on mental fatigue, but a systematic review found the overall evidence inconclusive, with many studies at risk of bias. It’s a herb to watch, not one with proven effects.
This article is general information only and is not medical advice. It is not about any specific product. Talk to your GP or pharmacist about your own health.
References
- Ishaque S, et al. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complement Altern Med. 2012. https://pubmed.ncbi.nlm.nih.gov/22643043/
- Olsson EM, von Schéele B, Panossian AG. 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. Planta Med. 2009. https://pubmed.ncbi.nlm.nih.gov/19016404/
