From the Research
Rhodiola rosea supplements are typically recommended at doses of 200-600mg per day, taken in the morning or early afternoon to avoid sleep interference, as supported by the most recent and highest quality study 1. When using Rhodiola rosea as a supplement, it is essential to consider the following guidelines:
- Start with a lower dose (around 200mg) and gradually increase if needed, while using a standardized extract containing 3% rosavins and 1% salidroside for consistency, as suggested by 2.
- Take it with or without food, though some people experience better absorption with meals.
- Most benefits appear after 1-2 weeks of regular use, and cycling the supplement (taking it for 6-8 weeks followed by a 2-week break) may help prevent tolerance.
- Rhodiola works primarily by modulating stress hormones and neurotransmitters like serotonin and dopamine, potentially improving stress response, energy levels, and cognitive function, as explained in 3.
- Those on antidepressants, blood pressure medications, or diabetes drugs should consult a healthcare provider before use, as should pregnant or breastfeeding women.
- Side effects are generally mild but may include dizziness, dry mouth, or headache.
- Purchase from reputable brands that conduct third-party testing to ensure quality and purity. Some key points to consider when using Rhodiola rosea supplements include:
- The importance of standardized extracts to ensure consistency and efficacy, as highlighted in 4.
- The potential for interactions with other medications, such as antidepressants and blood pressure medications, as noted in 1.
- The need for further research on the long-term effects and potential benefits of Rhodiola rosea supplements, as suggested by 5. Overall, Rhodiola rosea supplements may be a useful adjunct to traditional treatments for stress, anxiety, and cognitive function, but it is essential to follow the recommended guidelines and consult with a healthcare provider before use.