Rhodiola rosea
What it is
Adaptogenic herb whose rosavins and salidroside are proposed to modulate the stress-response (HPA axis) and reduce fatigue-related cognitive decline.
What the evidence says
Evidence is mixed and low-quality. A 2012 BMC Complementary and Alternative Medicine systematic review of 11 trials found some positive signals for mental and physical fatigue (3 of 5 mental-fatigue RCTs positive), but explicitly concluded results are contradictory and every included study had high risk of bias or reporting flaws preventing meta-analysis. Best-known data come from a single standardized extract (SHR-5) in stress/fatigue settings. Treat claims cautiously; rigorous trials are lacking.
Roughly 288-680 mg/day of a standardized extract (often SHR-5) for 2-6 weeks in fatigue trials.
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (1)
- Rhodiola rosea for physical and mental fatigue: a systematic review — BMC Complementary and Alternative Medicine (PMC3541197) (2012)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.