When to take Rhodiola Extract | PlanYourVitamins.com

What is rhodiola extract good for?

Short answer: Rhodiola extract has potential benefits for stress, anxiety, energy levels, depression, brain health, cancer prevention, diabetes, mental health and athletic performance.

Rhodiola rosea, or simply rhodiola, is a flowering plant that is native to Europe, North America and Asia, and as it enjoys the cold, rhodiola can be found naturally growing in Arctic or mountainous regions.

Historical use of rhodiola

People in Canada, Russia and Scandinavian countries have been using rhodiola for centuries, in particular the plant's roots, in order to treat a variety of maladies, such as depression, anxiety, stress and fatigue. Modern research has been able to replicate and confirm rhodiola's valuable health benefits for mental well-being.

Benefits for stress & anxiety

One such study involved 118 people that were suffering from stress-related fatigue. The group that took 400mg of rhodiola every day for three months noted a significant improvement in several symptoms that are associated with stress and depression.

A similar study of the same magnitude and using the same dosage observed clear improvements in mood, concentration, stress, burnout, and overall quality of life after just eight weeks. In fact, improvements were already noted after the first week of the trial, and continued to improve with each passing week.

The mechanism behind this is thought to be due to the way in which some of the compounds found in rhodiola, namely salidroside and rosavin, help balance the function of the brain's neurotransmitters.

Benefits for treating depression

Another study involving 57 people diagnosed with depression compared rhodiola to sertraline, a popular antidepressant medication. Over the course of the 12 week study, it was found that both rhodiola and sertraline were effective at reducing symptoms of depression, and while sertraline was more effective than rhodiola in this regard, rhodiola exhibited less adverse side effects than sertraline.

Animal studies have also found that rhodiola improves memory, and shows promising results as a treatment for people who suffer from mood disorders and cognitive conditions.

Potential benefits for treating diabetes & cancer

Aside from its proven benefits for mental well-being, rhodiola is also promising for several aspects of our physical health, including diabetes and cancer. Salidroside in particular has demonstrated its ability to inhibit cancer cell growth in a variety of cancers in several in vitro studies, including lung cancer, colon cancer and cancer of the bladder.

Rhodiola's effects on diabetes so far have been limited to a handful of animal studies, however they also show promising results.

Potential benefits for athletic performance

Rhodiola is thought to improve athletic performance via a reduction in both physical and mental fatigue, as well as increasing antioxidant activity to combat oxidative stress. A review of 10 studies concluded that rhodiola is expected to become an effective supplement with potential for reducing muscle pain and muscle injury, improving recovery from skeletal muscle damage, improving muscle recovery during training, and also improving athletic explosive power.

Furthermore, among the 183 individuals spread between the 10 clinical studies, no adverse side effects were reported by any of the participants at any dosage.

When should I take rhodiola extract?

Short answer: Rhodiola extract is best taken first thing in the morning on an empty stomach, at least 30 minutes before breakfast.

It is preferable to take rhodiola on an empty stomach, between meals, in order to maximize absorption. If you find that you get an upset stomach from taking it like this, feel free to take it with food instead.

Rhodiola also has a slight stimulating effect, so it is advisable to take it first thing in the morning before breakfast, or alternatively in the early afternoon, in order to take advantage of its potential energy and mood benefits, while avoiding any potential disruption to your sleep schedule.

What does rhodiola extract combine well with?

Short answer: Rhodiola Extract has been shown to work well together with ashwagandha, B-complex, green tea extract, magnesium and caffeine.

Rhodiola with ashwagandha, for stress management

Rhodiola extract is often taken together with ashwagandha, as the combination is thought to enhance stress management and mental well-being even further than when the herbs are taken individually.

Rhodiola with magnesium, B vitamins & green tea, for increased focus

Also, one study found that a combination of rhodiola extract with magnesium, green tea, and several B vitamins is able to increase theta brain activity under stressful conditions, resulting in increased focus and attention span.

Rhodiola with caffeine, for physical performance

One study measured the synergistic effects of rhodiola extract combined with caffeine supplementation on physical performance.

Over the course of a 30-day period, significant increase in muscle endurance as well as explosive power was observed when both components were taken together, compared to when they were supplemented individually.

That said, both rhodiola and caffeine have stimulating effects, so it would be advisable to start at low doses and to avoid taking them later in the day, to avoid any sleep disruption. Also, it has been noted that the effects of taking them both together for extended periods are not yet fully understood.

Rhodiola Extract data sources & further reading

Last updated by Asklepios on 30th January, 2025