herb · for stress
Rhodiola
Switches on your body’s adaptive stress response and stops stress draining your mood chemicals.
Say that in clinical terms
Rhodiola activates the adaptive stress-response pathway via HSP70 and FOXO/DAF-16 signaling. It modulates cortisol release, enhances catecholamine signaling, and prevents stress-induced depletion of norepinephrine and serotonin.
How strong is the research?
2 papers read, 1 supporting.
Tested as: Described only as 'standardized R. rosea extract' in the abstract; specific brand, extraction method, and standardisation not confirmed (full text paywalled); this trial measures depression (HAM-D, BDI, CGI), not stress
Who was studied: Patients aged 30 to 60 being treated for burnout.
How much to take
daily in the morning
200–400 mg
Standardized extract (SHR-5). Take early in the day as it can be mildly stimulating. Pairs well with ashwagandha.
Before you take it
- No Tolerable Upper Intake Level (UL) has been established by NIH ODS for Rhodiola rosea — it is an herbal supplement without a formal UL; NCCIH considers it possibly safe for up to 12 weeks at studied doses (typically 200–600 mg/day).
- Safety in pregnancy and lactation is unknown; NCCIH states 'little is known about whether it is safe to use rhodiola during pregnancy or while breastfeeding'; clinical use during these periods should be avoided.
- In vitro inhibition of CYP3A4 and CYP2C9 confirmed (MSK Integrative Medicine); may reduce clearance of drugs with narrow therapeutic index metabolized by these enzymes, including warfarin, phenytoin, immunosuppressants, and antiretrovirals; clinical significance in humans is not formally established.
- Inhibits P-glycoprotein (P-gp) in vitro (MSK); may alter bioavailability or plasma concentrations of P-gp substrate drugs.
- MAO-A and MAO-B inhibitory activity demonstrated in vitro; avoid concurrent use with MAOIs; exercise caution when combined with SSRIs, SNRIs, or other serotonergic agents — a case report documented tachyarrhythmia in a patient combining Rhodiola with antidepressants.
- Interaction with losartan (an antihypertensive) has been reported by NCCIH; caution is warranted in patients on blood pressure medications.
- Common adverse effects at studied doses: dizziness, dry mouth, headache, and insomnia.
- No clinical safety data exist beyond 12 weeks of continuous use.
When to take it
Best taken: morning
What we make of it
Open-label, single-arm and exploratory. No placebo group at all.
The detail
The study describes itself as open-label, single-arm and exploratory. Everyone knew what they were taking and there was no comparison group, so improvement cannot be separated from expectation.