Rhodiola Rosea L. (Golden Root, Roseroot, Arctic Root) is an adaptogenic herb and nootropic that has been used in traditional medicine in Russia and Scandinavian countries for hundreds of years.
In Russia, Rhodiola Rosea is widely used as a remedy for fatigue, poor concentration, and decreased memory. It’s also believed to make workers more productive.
The Journal of the American Botanical Council reported on 180 studies done on Rhodiola Rosea since 1960. The bulk of the research shows how this herb works in treating physical endurance, fatigue, depression, impotence, infections, fertility, cold and flu, tuberculosis, cancer, and anxiety.[i]
German researchers describe the benefits of Rhodiola Rosea for pain, headache, scurvy, hemorrhoids, as a stimulant, and as an anti-inflammatory.[ii]
This ancient remedy has remarkable stress-relieving and anti-anxiety properties. And stands shoulder to shoulder with some of the most potent drugs used to treat depression and anxiety.
Here we’re going to explore how Rhodiola Rosea benefits your brain.
Rhodiola Rosea helps:
- Reduce Stress and Fatigue: Rhodiola Rosea helps reduce stress and fatigue, increase energy, alertness and stamina, while boosting mental performance under periods of chronic stress. Research shows Rhodiola Rosea can increase attention to detail-oriented tasks by improving concentration over a prolonged period. The ideal study nootropic.
- Improve Mood. Rhodiola Rosea boosts mood by influencing serotonin and norepinephrine levels in your brain, and the feel-good opioids like beta-endorphins.
- Neuronal Regeneration: Rhodiola Rosea helps in neurogenesis by repairing and growing new neurons. It also activates the synthesis and re-synthesis of ATP, your body and brain cell’s main energy source. Rhodiola Rosea helps reduce the inflammatory C-reactive protein. And salidroside, one of many components of this incredible herb, protects neurons from oxidative stress-induced cell death.
Table of Contents
Overview
Rhodiola Rosea L. (Golden Root, Roseroot, Arctic Root) has been used for several thousand years in traditional medicine. It grows in primarily dry sandy ground at high altitudes in the arctic areas of Europe and Asia.
The plant is 12 – 30 inches high and produces yellow blossoms. The Greek physician, Dioscorides, first recorded the medicinal applications of ‘rodia riza’ in 77 C.E. in De Materia Medica.[iii]
This ancient herbal adaptogen has remarkable anti-depressant and anti-anxiety qualities. And has been shown to be as good as many prescription pharmaceuticals in treating depression and anxiety.
In total, Rhodiola Rosea contains 140 compounds in the roots and rhizome. The critical components include rosavin, rosarian, and rosin, collectively known as rosavins.
Certain chemicals must be present for Rhodiola Rosea to work. And these include rosavin, rosarin, rosin, salidroside, and tyrosol. The first 3 of these compounds are found only in Rhodiola Rosea. It takes a synergistic combination of these chemicals for this herb to be effective.
To ensure the supplement you choose works and contains pure Rhodiola Rosea, it needs to be standardized to contain at least 3% rosavins and 1% salidroside. This is the ratio found in the natural root. (See more about selecting the right Rhodiola Rosea supplement in “Available Forms” later in this article).
Studies on organs, tissues, cells and enzymes show that Rhodiola Rosea extracts exhibit adaptogenic effects that are neuroprotective, cardio protective, anti-fatigue, anti-depressive, anxiolytic, nootropic, and has life-extension qualities.[iv]
Rhodiola Rosea is known as an adaptogen. Which means it helps your body adapt to stress, both mental and physical.
How does Rhodiola Rosea work in the Brain?
Rhodiola Rosea boosts brain health and function in several ways. But two in particular stand out.
- Rhodiola Rosea enhances mood. Reports from the nootropics community, and data from clinical trials show that Rhodiola Rosea encourages a balanced mood.
One double-blind, placebo-controlled trial worked with male and female subjects aged 18 – 70 years. All were diagnosed with mild to moderate depression.
One group received two 340 mg tablets of Rhodiola Rosea extract (SHR-5) daily. A second group received double the dose of the first group per day. And the third group received a placebo daily.
The efficacy of SHR-5 extract for depression complaints was assessed on the first day. And again on day 42 of the trial. The research team reported that Groups A and B saw significant improvements in depression, insomnia, emotions and overall quality of life.
The team concluded that Rhodiola Rosea extract has potent anti-depressant qualities in those with mild to moderate depression. When administered in doses of either 340 or 680 mg per day over 6-weeks.[v]
- Rhodiola Rosea improves mental performance under stress. Mental fatigue can cause brain fog, and make it hard to focus. It can affect your performance at school, and on the job.
Rhodiola Rosea stimulates your nervous system to fight fatigue that stifles mental clarity. And studies show it even saves injured neurons. And encourages the growth and development of brain cells.
One animal study in China explored the effects of Rhodiola Rosea on the number of neurons in the hippocampus of rats with depression induced by chronic stress.
This study has a direct correlation on how Rhodiola Rosea works in the human brain. And its value as a nootropic. In this study, 50 rats were divided into 5 groups: normal control, untreated, negative control, positive control and Rhodiola Rosea-treated groups.
The research team found that the number of neurons in the hippocampus in the Rhodiola Rosea-treated group were increased and recovered to normal level.
The study concluded that Rhodiola Rosea promotes the proliferation and differentiation of neural stem cells in the hippocampus. And may play a role in saving injured neurons of the hippocampus.[vi]
How things go bad:
Chronic stress and cortisol can damage your brain. Neuroscientists at the University of California, Berkeley, found that chronic stress triggers long-term changes in brain structure and function.[vii]
Chronic stress changes neural networks. Cortisol creates a domino effect that hard-wires pathways between the hippocampus and amygdala. (The amygdala (lizard brain) is the area responsible for your fight-or-flight response).
This hard-wiring caused by stress is not the way the brain was designed. But chronic, ongoing stress tricks the brain into rebuilding circuits and hunkering down for the long haul.
This re-wiring appears to be permanent. Unless you intervene with something like Rhodiola Rosea.
Chronic stress seems to ‘flip a switch’ in stem cells in the brain. And turns them into a type of cell that prevents connections to the prefrontal cortex. Preventing improved learning and memory.
And laying down the scaffolding linked to anxiety, depression and PTSD (Post Traumatic Stress Disorder).
↓ Chronic stress reduces levels of serotonin and norepinephrine
↓ Chronic stress reduces the number of neurons
↑ Anxiety and depression increases
↓ Chronic stress induces brain fog and memory loss
Under conditions of chronic stress and excess cortisol you experience mental and physical fatigue.
Rhodiola Rosea to the rescue
Rhodiola Rosea undoes damage to your brain caused by chronic stress. It helps keep it healthy. And even improves your body and brain’s response to stress.
Rhodiola Rosea relieves stress by balancing your body’s stress-response system. And helps your body return to a relaxed state by influencing key brain chemicals like serotonin, norepinephrine and beta-endorphins (opioid neuropeptides).[viii]
Rhodiola Rosea can also help prevent and repair damage caused by C-reactive protein and free radicals.
Rhodiola Rosea even provides protection and regeneration of neurons during periods of stress. It helps in the synthesis and resynthesis of ATP. The main fuel source for the mitochondria in your cells.
Any kind of fatigue you experience – regardless of source – Rhodiola Rosea is like your “magic bullet”. Mood, energy, stamina and concentration can all increase with a dose of this herb.
Many neurohackers even report improved libido and sexual performance when using Rhodiola Rosea.
If you get an effective dose of real standardized Rhodiola Rosea extract, you should experience an effect.
How does Rhodiola Rosea feel?
The time required to begin feeling the effects of Rhodiola Rosea depends on your genetics, mental and physical condition, environment, behavior and lifestyle.
Some neurohackers report feeling its effects in just a few days. While others require as much as 3 weeks. Clinical studies show that most people experience the full benefits of Rhodiola Rosea in 30 – 40 days.
If you don’t notice a change within 40 days, Rhodiola Rosea may not be effective for you.
Many report that Rhodiola Rosea provides a pronounced anti-anxiety effect. Depression lifts and overall quality of life improves.
Rhodiola Rosea should give you an energy lift. It could improve your mood, focus, level of concentration and alertness.
The Research
Rhodiola Rosea has a reputation in the nootropic community for its energizing and anti-fatigue qualities.
One double-blind, placebo-controlled trial was carried out with 161 cadets aged from 19 – 21 years. The intent was to measure the effect of a single dose of Rhodiola Rosea extract (SHR-5) on capacity for mental work against a background of fatigue and stress.
An additional objective was to try two different doses of the extract. The other dose being 50% higher. So the cadets were given either 2 or 3 capsules of Rhodiola Rosea extract.
The study showed a “pronounced anti-fatigue effect” in the cadets. With no significant differences between the two dosage groups. But there was a “possible trend in favor of the lower dose” in the cognitive tests.[ix]
Rhodiola Rosea as a nootropic
The aim of this study was to investigate the effect of repeated low-dose treatment of Rhodiola Rosea extract (SHR-5) on mental performance with fatigued physicians.
The researchers recruited a group of 56 healthy, young physicians working night duty at the Armenian State Medical University. Tests involved overall level of mental fatigue, associative thinking, short-term memory, calculation, ability of concentration, and speed of audio-visual perception.
Tests were done before and after night duty during 3 periods of 2 weeks each. The young doctors received Rhodiola Rosea extract tablets or a placebo for the first 2 weeks. Followed by a 2 week ‘washout’ period. And finishing with another 2 weeks of Rhodiola Rosea extract tablets or a placebo.
The research team found a statistically significant improvement in cognitive tests during the first 2 weeks. No side effects were reported. And the young doctors had a reduction in general fatigue under stressful conditions.[x]
Rhodiola Rosea as an antidepressant
One study published in Phytomedicine was run as a “proof of concept” trial to evaluate the efficacy of using Rhodiola Rosea compared to the anti-depressant ‘sertraline’ for major depressive disorder.
Sertraline (Zoloft©) is a pharmaceutical SSRI used to treat depression, anxiety, panic attacks, and obsessive-compulsive disorder (OCD). And it comes with a host of side effects including fatigue, diarrhea, anorexia, convulsions, confusion, decreased libido, and ejaculation failure.
This trial recruited 57 people diagnosed with depression. They were given standardized Rhodiola Rosea extract, sertraline, or a placebo for 12 weeks. 3 different depression scoring tests were used during the trial.
The researchers concluded that Rhodiola Rosea produced less antidepressant effect than sertraline, but it also resulted in “significantly fewer adverse events and was better tolerated.”
The research team concluded that even though Rhodiola offered slightly less anti-depressant benefits, it possessed “a more favorable risk to benefit ratio for those with mild to moderate depression”.[xi]
Dosage Notes
Recommended dose of Rhodiola Rosea is 150 – 200 mg per day.
Look for an extract that is standardized to contain rosavins and salidrosides in a 3:1 ratio. This mimics the ratio of these compounds that naturally occur in Rhodiola Rosea root.
No additional benefit seems to come from taking more than 1,000 mg per day.
Side Effects
Rhodiola Rosea is a natural adaptogen and herb that has been used successfully for thousands of years. It’s considered non-toxic and safe. And very few side effects have been reported.
Considerably higher than recommended doses could result in dry mouth, nausea, upset stomach, headache, insomnia and weight loss.
Since Rhodiola Rosea acts as a Monoamine Oxidase Inhibitor (MAOI), you should not use it if you’re taking MAOI meds. MAOI’s are a type of anti-depressant drug used to treat bipolar disorder, panic disorder, social anxiety disorder and PTSD.
MAOI meds influence serotonin levels in the brain. So taking MAOI’s in combination with Rhodiola Rosea has the potential to cause serotonin syndrome.
Available Forms
Rhodiola Rosea is available as a powder, capsules, tablets and tea.
Active ingredients of Rhodiola Rosea include rosavins and salidrosides. Make sure you look for the percentage of active ingredients listed on the bottle or package.
Ideally you’re looking for a 3:1 ratio of rosavins and salidrosides. This mimics the ratio of these compounds naturally occurring in the Rhodiola Rosea root.
Rhodiola Rosea can sometimes be found in some of higher quality pre-formulated nootropic stacks. For example, Mind Lab Pro® contains 11 brain enhancing nootropic compounds including Rhodiola Rosea (standardized to 3% rosavins, and 1% salidrosides).
I recommend Mind Lab Pro because it addresses all aspects of anxiety resistance, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance.
This premium nootropic stack is designed to affect neurotransmitters, cognitive energy, brain waves, neuroprotection, and regeneration. See my Mind Lab Pro review for a detailed report.
Now this is where it gets tricky if you choose to buy individual Rhodiola supplements. And probably the reason why some forum threads and user reviews report no effect from using Rhodiola Rosea.
In the late 1980’s, demand for Rhodiola Rosea-based phytomedicines dramatically increased. The wild-grown, raw material was over-harvested, resulting in a steady decline in the quality and effectiveness of Rhodiola Rosea.
Studies revealed that other species of genus Rhodiola were being substituted for Rhodiola Rosea. While some of these mixed batches were highly variable in quality, others had no pharmacological or nootropic effect.[xii]
The American Botanical Council has more on Rhodiola Rosea and problems with adulterants in this extensive report.
So do your best to find out where the supplement maker gets their raw Rhodiola Rosea. Hostile environments like Siberia seem to produce higher quality Rhodiola Rosea.
The active ingredients for most nootropic benefit include; Rosavin, Rosaridin, Rosarin, Rosin, Salidroside, and Tyrosol. The first 3 are collectively referred to as “rosavins”. And the other big one is “salidroside” which has several iterations.
Avoid supplements that list “other ingredients” on the label. And look for Certified Organic to ensure the root used to make your Rhodiola Rosea supplement is free of heavy metals, pesticides and herbicides.
Nootropics Expert Recommendation
Rhodiola Rosea Extract 150 – 200 mg per day
We recommend using Rhodiola Rosea as a nootropic supplement.
Your body does not make Rhodiola Rosea on its own. So to get its benefits you must take it as a supplement.
Rhodiola Rosea is especially helpful for those suffering from anxiety and stress. Studies show it helps stop and reverse the devastating effects of stress in your brain, and body. This nootropic helps repair the damage to neurons caused by chronic stress.
Rhodiola Rosea is a powerful adaptogen. Which means it helps increase the effect of certain hormones when activity is low. And will block excess stimulation when activity is too high.
Rhodiola Rosea as an adaptogen helps balance norepinephrine in the body caused by chronic stress. It also boosts serotonin and the feel-good opioid chemical beta-endorphins.
Using Rhodiola Rosea can help eliminate brain fog, increase concentration during brutal periods like exams or business presentations, boost energy by increasing the ATP synthesis in your mitochondria, and protect your brain cells from free radical damage.
Rhodiola Rosea helps alleviate mental and physical fatigue, improves stress response, and provides better quality of sleep. It can even help out your sex life.
Rhodiola Rosea is especially helpful for those suffering from anxiety and panic disorders. Studies have shown the calming effect of this herb was equal to some popular antidepressant and anti-anxiety drugs. Without the side effects.
You can safely take up to 600 mg of Rhodiola Rosea extract daily if needed. Most get all the benefit they need with 150 – 200 mg. Half of the dose in the morning, and another early afternoon.
And make sure your getting genuine Rhodiola Rosea extract with a 3:1 ratio of rosavins and salidrosides. Read the user reviews and labels.
You can buy individual Rhodiola Rosea supplements. Or you could try my favorite pre-formulated nootropic stack Mind Lab Pro® which includes Rhodiola Rosea (standardized to 3% rosavins, and 1% salidrosides).
Mind Lab Pro contains a synergistic blend of 11 brain enhancing nootropics covering all aspects of cognition and brain health. See my full Mind Lab Pro review for more.
[i] Brown R.P., Gerbarg P.L., Ramazanov Z. “Rhodiola rosea: A Phytomedicinal Overview” The Journal of the American Botanical Council Issue: 56 Page: 40-52 herbalgram.org (source)
[ii] Panossian A., Wikman, Wagner H. “Plant adaptogens III.* Earlier and more recent aspects and concepts on their mode of action”Phytomedicine, Vol. 6(4), pp. 287–300 (source)
[iii] Brown R.P., Gerbarg P.L., Ramazanov Z. “Rhodiola rosea: A Phytomedicinal Overview” The Journal of the American Botanical Council Issue: 56 Page: 40-52 herbalgram.org (source)
[iv] Panossian A., Wikman G., Sarris J. “Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy.” Phytomedicine. 2010 Jun;17(7):481-93. (source)
[v] Darbinyan V., Aslanyan G., Amroyan E., Gabrielyan E., Malmström C., Panossian A. “Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression.” Nordic Journal of Psychiatry. 2007;61(5):343-8. (source)
[vi] Qin Y.J., Zeng Y.S., Zhou C.C., Li Y., Zhong Z.Q. “[Effects of Rhodiola rosea on level of 5-hydroxytryptamine, cell proliferation and differentiation, and number of neuron in cerebral hippocampus of rats with depression induced by chronic mild stress].” in Chinese Zhongguo Zhong Yao Za Zhi. 2008 Dec;33(23):2842-6. (source)
[vii] “New evidence that chronic stress predisposes brain to mental illness” University of California, Berkeley Feb. 11, 2014, Retrieved Mar. 24, 2016 (source)
[viii] Lishmanov Iu.B., Trifonova Zh.V., Tsibin A.N., Maslova L.V., Dement’eva L.A. “[Plasma beta-endorphin and stress hormones in stress and adaptation].” – in Russian Biull Eksp Biol Med. 1987 Apr;103(4):422-4. (source)
[ix] Shevtsov V.A., Zholus B.I., Shervarly V.I., Vol’skij V.B., Korovin Y.P., Khristich M.P., Roslyakova N.A., Wikman G. “A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.” Phytomedicine. 2003 Mar;10(2-3):95-105. (source)
[x] Darbinyan V., Kteyan A., Panossian A., Gabrielian E., Wikman G., Wagner H. “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.” Phytomedicine. 2000 Oct;7(5):365-71. (source)
[xi] Mao J.J., Xie S.X., Zee J., Soeller I., Li QS., Rockwell K., Amsterdam J.D. “Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial.” Phytomedicine. 2015 Mar 15;22(3):394-9. (source)
[xii] Booker A., Jalil B., Frommenwiler D., Reich E., Zhai L., Kulic Z., Heinrich M. “The authenticity and quality of Rhodiola rosea products.”Phytomedicine. 2016 Jun 15;23(7):754-62 (source)
Is there any danger to combine rhodiola with 5-HTP?
it wouldn’t technically be dangerous to combine the two. Just not sure why you would want to do it.
Hey David!
I am prescribed dextroamphetamine daily and was wondering if there would be any negative interactions in combining it with around 500mg of NOW’s rhodiola rosea extract (3% rosavins and 1% salidrosides I believe)? I was concerned about the MAOI comment and wanted to make sure that all would be ok before proceeding with this combination.
Thanks!
Alex
Alex, it’s possible there could be a problem. Think about how each one works in your brain. Rhodiola acts like an MAOI. And the action of the stimulant also forces the catecholamines out of synapses and off of transporters into the extracellular space. Not a good idea.
Hi David,
i recently asked for supplements which can decrease adrenaline/ adrenaline responses/overactive adrenal (or however) caused by social anxiety.
You adviced me a few herbs “Panax ginseng, Holy basil, Ashwagandha, Rhodiola Rosea, and Cordycep mushrooms” one of them Rhodiola Rosea which i am using now for a week.
You said it will take time until i notice improvement. But somehow i feel the opposite of it like lethargic and it amplifys adrenaline responses like tremors, racing heart and racing mind.
How long does it take to notice the benefits ?
Is it normal to notice negative symptoms until it kicks in ? (normally i dont feel placebo/nocebo)
Leo, it is NOT normal to experience negative side effects when using a supplement like Rhodiola Rosea. It means this is the wrong supplement for you.
L-Theanine and Ashwagandha both help suppress cortisol. Have you tried either of those?
Thanks for your answer David.
Well its hard to say, Rhodiola feels like stimulating rather then calming my adrenals. It feels like im a bit more tired at normal level but more stimulated/panic at social interaction triggers which cause fight or flight/panic.
On the other post you told me L-Theanine does not calm physical symptoms of fight or flight. You said it does only help with cortisol.
Maybe it is normal that at the beginning it slightly does the opposite? Maybe it works like that and the body try to fix that and it up/downregulate it to the expected result ?
Maybe i just should try Rhodiola a bit longer, anyway if i start taking a other herb i would prefer one of the others you mentioned beside Ashwagandha. Panax or Holy basil, dont know about Cordycep.
Leo, there is no danger in trying Rhodiola for a bit longer. But rather than prolonging the possibility of unpleasant side effects I suggest trying something else from that list.
The key to success with nootropics is experimenting until you find what works for you. Sometimes it takes two or three tries with different supplements until you find something that works for you.
Hello David,
Firstly, I’d like to just thank you for creating this resource. Over the last 12 months or so
my stress levels have been so incredibly high, and I don’t know what I would have done if I hadn’t stumble upon your site just by chance.
I’ve done a lot of reading on Rhodiola Rosea and it seems to be recommended in a number of different places as well as here; my question is would it have any negative side effects if I took it with Bacopa Monnieri or Tyrosine (2 supplements I’m taking for my ADHD/OCD)
Thanks for any help.
Frank, you didn’t get here by accident and I’m glad you’re here.
Rhodiola Rosea works like an MAOI which means it boosts existing levels of dopamine in your brain. L-Tyrosine makes dopamine and would support Rhodiola Rosea supplementation.
And Bacopa Monnieri boosts acetylcholine levels in your brain along with serotonin. Which must be in balance with dopamine.
All support the ADHD brain.
Hey David! 🙂
Is it cool combining rhodiola rosea and creatine?
Will their effects compound or something (lol)
And is there something you need to be aware of before using them together?
Joe, great question and good that you caught the similarities of the two.
Creatine is involved in ATP synthesis in mitochondria. And Rhodiola Rosea has been found in animal studies to assist in the synthesis and resynthesis of ATP.
I honestly don’t know what would happen if you combined the two. You may be able to reduce the dosage of both if used together. But that’s just a guess. Let us know what happens if you try it.
Hi David, I just received my first shipment of Mind Lab Pro today. I was eager to try them so I took 2 in the afternoon (about 1.30pm), along with a tbsp of MTC Oil. I noticed later in the arvo I had a bit of a headache, I took some Advil and continued with my day. In the evening the headache was quite strong so I took a couple panadol about 7pm.
So, after the kids were tucked in, I’m back on here researching the individual ingredients in the Mind Lab Pro. I read, in this article, that side effects are rare however headache is listed. Do you know the possible reasons that side effect may occur?
Also, I noticed in this article you mention that Rhodiola Rosea acts as a Monoamine Oxidase Inhibitor (MAOI). I had a 5mg dose of dexamfetamine at 5.30pm. Reasearching tonight I have read that dexamfetamine should not be taken within 14days of having an MAOI. I can’t find anywhere why they shouldn’t be taken together – do you know the reason?
Thanks very much.
Fiona, Rhodiola Rosea ‘acts like’ an MAOI because it contains an active substance called phenylpropanoid which boosts the release of dopamine and serotonin in your brain.
The instructions that come with prescription stimulants like dexamfetamine advise not to use it with a prescription MAOI. The thing is prescription MAOIs are often much more potent than ‘natural’ ones like Rhodiola Rosea. But each of us can respond differently to these supplements. A headache is generally not associated with excess dopamine or norepinephrine.
It’s very difficult to identify which ingredient in Mind Lab Pro could have caused that headache. The only thing I can suggest is to carefully read through my full review of each ingredient here on Nootropics Expert. Something in your reading may resonate with you. But only you will be able to figure this out.
Or you may never figure it out. And just decide that unfortunately you may be one of the few people who cannot use Mind Lab Pro.
Hi David, thanks for your reply. I continued with the Mind Lab Pro this morning and this afternoon. I did not have any adverse effects, so fingers crossed it was just a coincidence. Thanks 🙂
Hi David and thank you so much for all the great information you publish.
I have been diagnosed with ADHD and I use your stack very successfully, however recently I added Rhodiola to it and it made me very nervous and almost “twitchy”, I reduced the dose but it still makes me nervous, even the small amount in Mindlab pro makes me a bit too nervous which was surprising.
Can you think of a possible explanation or any clues this fact could give about what is going on with my neurotransmitters? Do you think I should do more tests or just avoid rhodiola and move on? I’m extremely sensitive to my prescribed dexamphetamine as wel,l I take 2.5mg in the morning and I can feel the effects the whole day, but rhodiola actually makes me more nervous and it doesn’t matter if I take it with other stuff or on its own, it always makes me nervous.
And do you know a good alternative to the Mindlab Pro (without the rhodiola) to take with the ADHD stack?
Thanks!
Carlos, I suggest you avoid Rhodiola Rosea because it acts like an MAOI. Which further boosts dopamine AND norepinephrine. And I think the extra norepinephrine is your problem.
For Mind Lab Pro I suggest you continue using it but split the dose in two. One capsule in the morning and one capsule later in the day. No later than 4 PM. Let me know if that works for you.
What is the brain Half-life of Rhodiola Rosea? I cant seem to find this info anywhere
Dylan, the half-life of salidroside appears to be 0.5–2 hrs according to this study: https://www.sciencedirect.com/science/article/pii/S075333222030651X#bib0890. But I cannot find a reference to the half-life of rosavins.
is it safe to stop this at any time without negative side effects like Anti-depressant drugs have?
Andy, I’m not aware of any withdrawal symptoms when stopping Rhodiola Rosea. While the mechanism of action is similar to MAOIs it does not ‘act’ like a prescription drug in that sense.
Hi David,
Thank you for the great article. I’m taking Rhodiola (750mg) and Ashwaghanda (280mg) per day in addition to a B-Vitamin Complex. I wanted to introduce GABA into the stack and just looking for advice on the dosage plus anything I should consider before mixing.
Also, I’m taking half the Rhodiola tablet as they are (1500mg) which seems exessive, is this the correct dosage?
Ingredients:
Rhodiola Rosea (Arctic root) extract equiv. to dry root 1.5g(1500mg)
Standardised to Rosavins 15mg
Standardised to Rosavin 7.5mg
Standardised to salidrosides 3.75mg
Many thanks,
Evan
Evan, the recommended dose of Rhodiola Rosea extract is 150 – 200 mg per day. And there is no reported benefit to using any more than 1,000 mg per day. But if you are not experiencing any of the Side Effects mentioned above then you should be OK.
The recommended daily dosage of GABA is 500 to 1000 mg for a relaxation or calming effect. Some notice an immediate relaxing effect, while others need to take it for a couple weeks before it starts to kick in. I suggest reading my entire GABA review (https://nootropicsexpert.com/gaba/) for more before adding it to your stack.
Hi David,
Thank you very much for taking the time to respond and for the brilliant advice. I’ve read the GABA and Social Anxiety post and they have been really helpful, it of course seems like trial and error until you find the most suited stack.
From all the many people you have discussed this with, what seem to be the most effective and popular nootropics/adaptogens for Social Anxiety/Performance (Stage) Anxiety.
I just wanted to check if you also agree that the 1500mg tablet that Carusos produces here is actually 1500mg or if I’m reading this wrong, just trying to decipher if I’m taking the correct dosage, I’ll split these into 4 pieces so it’s about 375mg per dose otherwise they get too small if I try and get 100-200mg.
Formulation:
Each tablet contains:
Rhodiola rosea (Arctic root) extract equiv. to dry root 1.5g (1500mg)
Standardised to Rosavins 15mg
Standardised to Rosavin 7.5mg
Standardised to Salidrosides 3.75mg
Directions for use:
Adults take 1 tablet daily with food or as advised by your health professional.
Thanks again!
E
Evan, there isn’t a “most effective and popular nootropics/adaptogens” for anxiety because the cause of anxiety is different in each person.
It could be low acetylcholine, dopamine, norepinephrine, serotonin, GABA or low BDNF to name a few.
That Rhodiola Rosea supplement looks like a very weak extract. Compare it to something like this to see what I mean: https://amzn.to/39wpDlM
Hello David, you mentioned the ratio of rosavins and salidrosides in a 3:1. What if the seller only list salidrosides 3%? It didn’t mention rosavins percentage.
Jason, there are different extracts and it sounds like this one does not include rosavins.
Yes you are right David, it’s not real rhodiola rosea, it’s actually Rhodiola Crenulata
Which is a very different type of Rhodiola than what I reviewed here.
I thought Rhodiola also increased dopamine? (MAOI)
Jama, Rhodiola Rosea acts as a Monoamine Oxidase Inhibitor (MAOI) so it increases not only dopamine but affects serotonin as well.
Hi,
I am currently on MLP. I need to top up Rhodiola Rosea dosage. There is alot of brands that is Siberian (standardized to 3% rosavins, and 1% salidrosides). Any good brands to recommend?
Wong, for a standalone Rhodiola Rosea supplement Double Wood Supplements are a good choice because of their testing program. And they have great reviews. https://bit.ly/37F8ipI
Hi David,
I just purchased the Double Wood brand – but the percentages are the opposite of what you recommend – it’s listed as 3% Salidrosides, 1% Rosavins. Should I not use this brand?
Thanks
Ann, good work that you caught this. Double Wood Supplements Rhodiola Rosea extract is the exact opposite of the amounts of Salidrosides and Rosavins that is naturally found in this plant.
But Double Wood’s argument is that there is more research backing Salidrosides compared to Rosavins. Which is the reason they switched the ratio. You need both for this supplement to work.
But there’s no fundamental reason not to switch around the ratio for the active components in this herb. I suggest you try it and see if it works for you. If you find that it provides zero benefit after using it for a month then either the ratio is wrong for you. Or Rhodiola Rosea is just the wrong supplement for you.
Just wanted to say thanks for this article. I’ve been trying to figure out which ratio of rosavins to salidrosides I wanted in a rhodiola supplement. Your explanation that 3:1 is the ratio found in the root convinced me. I wish this particular piece of information was more available online.
Thanks Dan. That’s why Nootropics Expert exists and has become so popular. To provide this type of information that is not easily found elsewhere except in clinical studies.
sir ,
three years ago i was diagnosed with schezoaffective disorder……doctor prescribed me with fluoxetine hcl and olanzapine for 1.5 yrs…..he suggests me to took this medication upto 3 yrs….but i left with tapered doses…..but now i have problems of memory recall, and also not have good semen quality…..my doctor told me that there is shortage of serotonin…..what i have to do…..please help me sir
The simplest way to increase serotonin is with the precursor L-Tryptophan. But if start using L-Tryptophan to increase serotonin you must also use L-Tyrosine to support dopamine. Because serotonin and dopamine needs to be in balance.
Hi David, do you recommend mixing Citicoline with Rhodiola Rosea? I’ve seen many brands do it although Serotonin inhibits the release of Acetylcholine. They may be contraindicated? Thanks!
MG, on the contrary. It seems to me that because Rhodiola Rosea acts like an MAOI and forces more existing serotonin to be available. Which in turn may inhibit acetylcholine. Then we need to add more acetylcholine that has been negatively affected by using Rhodiola.