Sign up for our newsletter and receive 10% off your first purchase!

August 02, 2023

The Ultimate Guide to Rhodiola Rosea: The Adaptogenic "Golden Root"

Often referred to as the "miraculous golden root," rhodiola rosea is a hearty perennial plant that is brimming with therapeutic properties and is renowned for its adaptogenic qualities as well as a myriad of health benefits. 

What is Rhodiola? 

Rhodiola rosea, also known as Arctic root or golden root, is a flowering plant native to the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they can help the body adapt to stress and maintain a calm physiological state. 

The exceptional survival abilities of rhodiola rosea make it one of the most well-adapted plants in the world, thriving in harsh climates while yielding outstanding health benefits for thousands of years. The Greeks documented its medicinal applications as early as 77 A.D. and the Vikings are thought to have relied on the herb for enhancing physical strength and endurance on their long voyages. 

Despite its long history, it wasn't until mid-way through the 20th century that rhodiola was thoroughly investigated by researchers in the USSR who were studying adaptogens to try and give their soldiers an advantage on the battlefield. Scientists in the Soviet Union published hundreds of studies on rhodiola during the cold war but weren’t allowed to reveal their findings to anyone except the Ministry of Defense. 

After years of research, the Russian scientists were so convinced of the benefits of rhodiola that they required all athletes competing in the 1972 Olympics to supplement with rhodiola in order to compete. Unsurprisingly, the 1972 Olympics were a great success for Russia as they won more Total Medals (99) and more Gold Medals (50) than any other country.

To put it simply, before there was steroids - there was rhodiola.

Why Should You Take Rhodiola? 

Rhodiola rosea is renowned for its wide array of health benefits. At the heart of rhodiola's therapeutic benefits are the roots, which are teeming with antioxidants. These vital substances protect the body's cells from harmful free radicals, ensuring overall tissue and organ health. Moreover, they may also prevent chronic conditions related to oxidative stress.

Notably, rhodiola's roots contain organic acids like gallic acid and phenylpropanoid, known for their antimicrobial, anti-inflammatory, and antioxidant properties. These contribute to a more robust immune system and combat inflammation, a root cause of many chronic illnesses.

The roots are also a rich source of flavonoids, plant compounds critical for heart health. Flavonoids reduce harmful LDL cholesterol, elevate beneficial HDL cholesterol and lower blood pressure, thus promoting cardiovascular health.

Phenolic compounds found in rhodiola roots neutralize harmful free radicals and prevent oxidative damage, reducing the risk of various cancers. Simultaneously, essential minerals like iron, magnesium, and zinc boost blood health, nerve function, and overall immunity.

But what really sets rhodiola apart are its unique bioactive compounds, especially rosavin and salidroside. These compounds are often thought to be responsible for rhodiola's adaptogenic traits, they enable the body to better adapt to stress and balance physiological processes. 

These compounds boost mental performance, enhance energy metabolism, and regulate heart health, providing an effective defense against stress-induced conditions and aging-related issues.

7 Health Benefits of Rhodiola Rosea

1. Stress and Anxiety Relief

Rhodiola rosea's adaptogenic capabilities play a significant role in stress and anxiety management. As an adaptogen, it facilitates the body's ability to maintain homeostasis, particularly when confronted with environmental stressors. 

This involves modulating the production and release of stress hormones such as cortisol, which if continuously elevated, can lead to chronic stress and anxiety disorders. By assisting in the regulation of these hormones, rhodiola Rosea helps to alleviate feelings of stress and anxiety.

Importantly, rhodiola rosea improves the body's physiological response to stress. This is exemplified in its impact on the functioning of the hypothalamic-pituitary-adrenal (HPA) axis, a key part of the body's stress response system. 

Some studies suggest rhodiola rosea may help modulate the HPA axis, thereby aiding the body to adapt to stress and fatigue while helping to enhance mental resilience.

Rhodiola rosea's healing properties even extend to combating burnout, a state of physical and emotional exhaustion caused by prolonged stress. According to an article in Molecules journal, regular intake of rhodiola rosea can significantly reduce symptoms of burnout, leading to improved mood and cognitive function.

2. Improved Cognitive Functions

Rhodiola rosea has been highlighted in numerous studies for its potential to augment cognitive functions. Its effects on memory, attention, and overall mental performance, especially during stressful periods, are particularly noteworthy. This powerhouse of an herb exhibits a two-pronged approach in cognitive enhancement.

Firstly, rhodiola's potent antioxidant properties, as underscored in this article from Organic Boost, protect neurons from oxidative damage, thereby improving brain health and function. This protection of neural pathways supports improved memory and cognitive agility.

Secondly, rhodiola has been noted to stimulate the synthesis of ATP, the molecule responsible for energy transfer within cells. By bolstering ATP synthesis, rhodiola can improve neuronal energy metabolism, leading to enhanced mental performance.

Beyond these benefits, rhodiola has also been shown to stimulate the biosynthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine. These neurotransmitters are critical for mood regulation, memory, and learning - offering another possible explanation for rhodiola's cognitive-enhancing properties.

Consequently, incorporating rhodiola rosea into your routine can provide a comprehensive boost to cognitive performance, especially in times of stress, offering significant promise for those seeking to enhance their mental agility.

3. Enhanced Physical Performance

Rhodiola rosea, has garnered substantial attention for its potential to augment physical performance. Notably, it serves as a catalyst for stamina and endurance, likely attributed to its ability to stimulate the production of red blood cells. These cells, essential for life, transport oxygen to muscle tissues, enhancing their function during physical exertion.

As outlined in this study rhodiola supplementation was associated with improved endurance exercise performance. In addition to boosting stamina and endurance, rhodiola rosea appears to facilitate faster recovery after prolonged workouts. A study published in The Journal of Sports Medicine and Physical Fitness shows that rhodiola extract can significantly decrease skeletal muscle damage markers. This translates into a reduction in recovery time, making rhodiola an invaluable ally for athletes and fitness enthusiasts alike

Even more shockingly, according to a recent study in Frontiers of Pharmacology, rhodiola has even shown the ability to treat muscle dysfunction in obese rats by mimicking exercise. So, when you take rhodiola, your body may actually be working out without you having to lift a finger.

Moreover, the plant’s potential benefits extend to mitigating fatigue. A review published in the International Journal of Psychiatry in Clinical Practice,  rhodiola exhibits promising anti-fatigue effects, potentially due to its role in ATP production.

4. Heart Health Support

Support for heart health stands as another prominent benefit of rhodiola rosea. Rhodiola's adaptogenic properties may help manage cardiovascular responses to stress, which over time, can contribute to improved heart health outcomes

This potent plant extract has also demonstrated a capacity to modulate cortisol levelsAs cortisol is a hormone intrinsically linked with stress, its regulation is vital for maintaining cardiovascular health. According to a study in Phytomedicine, rhodiola extract demonstrates an ability to decrease cortisol response to stress. By curbing this hormonal response, rhodiola may help alleviate chronic stress, a condition associated with hypertension, or high blood pressure, a risk factor for heart disease.

Another intriguing aspect of rhodiola's influence on heart health involves nitric oxide, a molecule that induces relaxation of blood vessels, facilitating blood flow and consequently lowering blood pressure. 

Given the strong connection between stress, blood pressure, and heart disease, rhodiola's potential role in cortisol modulation and nitric oxide release could contribute to its protective effects on the heart. Thus, rhodiola rosea stands out as an attractive natural option for supporting heart health and mitigating cardiovascular disease risk factors.

5. Mood Enhancement

Rhodiola possesses remarkable mood-enhancing qualities, acting as a natural ally in the battle against mood disorders such as depression. Through its capacity to fine-tune the brain's neurotransmitter balance, it may generate positive effects on mental health and emotional well-being.

The importance of neurotransmitters such as serotonin, norepinephrine, and dopamine in maintaining mood equilibrium is well established. Rhodiola's influence on these neurotransmitters has been a subject of much scientific curiosity. Moreover, rhodiola rosea has exhibited monoamine oxidase inhibition activity in a study published in the Journal of Ethnopharmacology.

Monoamine oxidase is an enzyme that breaks down neurotransmitters like serotonin, dopamine, and norepinephrine. By inhibiting this enzyme, rhodiola can potentially elevate the levels of these mood-regulating neurotransmitters, thus contributing to its antidepressant and mood-enhancing properties.

Importantly, rhodiola's mood-enhancing effects are not solely confined to its neurochemical interactions. The plant's adaptogenic properties can improve the body's resilience to stress, a common trigger of mood fluctuations and depressive episodes.

As such, rhodiola presents a multi-faceted approach to mood enhancement, demonstrating potential both as a balancer of neurotransmitter levels and a natural stress reliever, contributing to overall emotional wellness.

6. Fatigue Reduction

The rich adaptogenic properties of rhodiola rosea play a crucial role in combating fatigue and improving the overall vitality of the body. Its ability to balance the body's stress response system, which involves regulating the hypothalamic-pituitary-adrenal (HPA) axis, is a key factor in its effectiveness.

A systematic review of clinical trials published in the BMC Complementary Medicine and Therapies indicates that rhodiola rosea is successful in reducing both physical and mental fatigue, contributing to increased performance and improved quality of life.

Another pivotal mechanism in rhodiola's fatigue reduction involves boosting mitochondrial energy production. According to an article from the Bulletin of Experimental Biology and Medicine, rhodiola extract has been shown to enhance ATP synthesis in the mitochondria, effectively enhancing cellular energy production and reducing feelings of fatigue.

Chronic fatigue syndrome (CFS), is a long-term debilitating condition that often involves disregulation of the HPA axis. Some studies suggest that rhodiola rosea can alleviate symptoms of CFS by modulating the stress-response system, further reinforcing its role in fatigue management.

By balancing stress-response systems, stimulating energy production, and directly combating fatigue, rhodiola rosea provides a multifaceted approach to reducing fatigue and supporting sustained energy levels.

7. Improved Immune System

Rhodiola rosea is packed with antioxidants and combined with its adaptogenic properties, lend it a dual role in enhancing the body's immune function. The plant's rich array of antioxidants combat harmful free radicals in the body, reducing oxidative stress and protecting immune cells from damage. This effect is supported by a study published in the Nutrients, demonstrating rhodiola's ability to scavenge free radicals and offer cellular protection.

Furthermore, rhodiola's qualities support the body's ability to resist and recover from stress quickly. Stress can weaken the immune system, leaving the body more vulnerable to infections and disease. Rhodiola's oxidative stress-modulating properties can help to maintain the integrity of the immune response under stress, as suggested by this article.

In addition to its antioxidant and stress-regulating functions, rhodiola exhibits strong anti-inflammatory properties. By reducing chronic inflammation, rhodiola supports a balanced and efficient immune response. 

In essence, rhodiola rosea contributes to the fortification of the immune system through its antioxidant, adaptogenic, and anti-inflammatory attributes. These properties work in concert to reduce oxidative stress, manage the body's response to stress, reduce inflammation, and thereby bolster the overall effectiveness of the immune response.


Rhodiola rosea, with its compelling adaptogenic properties and rich profile of bioactive compounds, indeed has a powerful capacity to impact diverse aspects of health and well-being. This golden root has been trusted for millennia in traditional medicine systems, and recent research underscores the breadth of its potential benefits.

Through its capacity to modulate stress responses, rhodiola can effectively alleviate symptoms of anxiety and stress-induced burnout. Furthermore, it has the potential to enhance mood, with clinical trials suggesting its efficacy against mild to moderate depression.

Rhodiola's influence extends to cognitive and physical performance, facilitating better mental agility under stress, and improving endurance exercise performance. Heart health is another area where rhodiola can play a pivotal role, potentially regulating blood pressure and stress-related cardiovascular risks.

As rhodiola rosea continues to yield promising results, it's clear that this robust botanical is already a vital player in whole health optimization. Unlocking more of its therapeutic wonders will undoubtedly solidify its position as a lynchpin in the pursuit of balanced and holistic health. Embracing rhodiola rosea in your nutritional routine represents a forward-thinking step towards enhanced health and well-being.

Want to feel the incredible benefits of rhodiola yourself?

Click here to try nutrigaZm before it’s gone! 
Related Articles

9 Surprising Nootropics for Boosting Memory, Focus, and Mental Clarity (And You Can Eat Them for Lunch!)

Nootropics - also known as “smart drugs” - are intended to improve human thinking, lear...


11 Superfoods that Shorten Post-Workout Muscle Recovery and Reduce Inflammation

Superfoods that are high in antioxidants, protein and essential amino acids can have se...


11 Reasons Why People Can't Stop Raving About Nutrigazm

#1 The Nutrigazm Feeling There’s a distinct sensation that Nutrigazm devotees can't ...