Have you ever had a stressful week? 

Yeah, me too. I think everyone can relate to that feeling. And sometimes when we’re stressed, it’s hard to focus on other important things. Herbal supplements known as adaptogens can help with that.

Rhodiola (Rhodiola rosea) is a plant native to cold, mountainous areas of Eurasia. The roots have long been used as an herbal supplement. It’s an adaptogenic herb and, like other adaptogens, it helps your body adapt to stress. Studies show that it is generally safe and effective, with a variety of cognitive and health benefits. 

Stress and Mental Health

The primary reported benefits of rhodiola include reducing stress, alleviating fatigue, and helping manage anxiety and depression. Studies show that rhodiola can help reduce the symptoms associated with stress and burnout. Rhodiola can also help people who suffer from chronic fatigue. Many participants noticed improvement within the first week of taking rhodiola, and they reported that the benefits continued throughout the study (Kasper and Dienel, 2017; Lekomtseva, Zhukova, and Wacker, 2017). 

Rhodiola may also help alleviate anxiety and depression. It can interact with some medications, though, so always talk with your doctor before trying rhodiola if you’re on medication. There are also exciting studies indicating rhodiola may improve memory and cognitive ability and help with some age-related mental decline, but more research needs to be done. 

Physical Health Benefits

Because rhodiola can reduce stress, it benefits your physical health as well as your mental health. In addition, some studies indicate that it may improve athletic performance. Rhodiola may improve muscle performance, reduce pain and musculoskeletal damage, and make exercises feel easier. However, other studies show conflicting results. 

There is also some evidence, mostly from animal studies, that shows rhodiola may have potential for managing diabetes, improving weight loss, and treating cancer. More research is needed before claiming that rhodiola has these health benefits for people, though.

Taking Rhodiola

Though rhodiola is generally considered safe, as with all supplements, there are a few cautions to keep in mind. Look for rhodiola supplements with third-party testing to help guarantee purity (like a USP or NSF certification). Also, check with your doctor before taking rhodiola if you take medications, are pregnant, or have a medical condition.

Rhodiola is a rare herb. It is generally only available as a tea and as an extract in capsules or tablets. The extract lets you control the dose more carefully than drinking it as a tea. When you start taking rhodiola supplements, it might take around 1 to 2 weeks before you notice any changes. Consistency is key to seeing results.

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