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Rhodiola rosea, also known as rose root, is a plant that is native to the cold regions of Europe and Asia. Its medicinal use goes back centuries and is particularly valued in the traditional medicine of Scandinavian countries, Russia and Tibet. The discovery and use of Rhodiola rosea as a medicinal plant is based on observations by the indigenous population, who recognized that the plant can increase physical and mental performance.

Discovery and historical use

The historical use of Rhodiola dates back to 77 AD, when it was first mentioned by Dioscorides in his work “De Materia Medica”. Rhodiola was first used in the 16th century when researchers began to study its adaptogenic properties, i.e. its ability to help the body adapt to stress.

Rhodiola rosea: forms and dosage

Rhodiola rosea is available in various dosage forms such as tea, tincture, extract and capsules. The dosage can vary depending on the form and purpose of intake. In general, studies recommend a daily dose of 200 to 600 mg of extract divided into two doses to maximize absorption and effectiveness. However, it is important to follow the instructions on the product and consult a doctor or health practitioner if necessary.

Areas of application and scientific studies

Rhodiola rosea is used for a variety of ailments, including

  • Stress and anxiety: Several studies have shown that Rhodiola can significantly reduce stress symptoms by modulating the body’s stress response.
  • Depression: Some research suggests that Rhodiola may have antidepressant effects comparable to those of conventional antidepressants, but with fewer side effects.
  • Fatigue: Rhodiola may help alleviate the symptoms of fatigue and chronic tiredness by improving energy production at the cellular level.
  • Physical performance: There is evidence that Rhodiola can improve endurance and recovery time after exercise.

The scientific research on Rhodiola is extensive, with many studies showing its positive effects on stress, fatigue and mental performance. However, it is important to note that research is still ongoing and further studies are needed to fully understand and confirm its effectiveness.

Rhodiola rosea: Complementary food supplements and foods

The combination of Rhodiola with other food supplements or medicinal plants can enhance the effect. Good partners are

  • Ashwagandha: Another adaptogenic herb that can help reduce stress and anxiety.
  • Magnesium: A mineral that can help with stress and fatigue.
  • Omega-3 fatty acids: Known for their anti-inflammatory properties and brain health support.

Rhodiola is not found in food and must therefore be taken as a dietary supplement.

Possible risks & side effects

Although Rhodiola is generally safe and well tolerated, side effects can occur, especially in cases of overdose or individual intolerance. Possible side effects include headaches, restlessness, insomnia and, in some people, an increased heart rate. Pregnant and breastfeeding women should consult their doctor before taking rhodiola, as should people who are already taking medication to rule out possible interactions.

It is important to choose high quality products, as the concentration of active ingredients, especially salidroside and rosavin, in rhodiola extracts can vary. Careful selection and dosage is crucial to achieve the best results and avoid side effects.

Rhodiola rosea: use in natural medicine

Rhodiola is highly valued in naturopathy for its adaptogenic properties. It is not only used to treat specific diseases, but also to improve general health and well-being. Its ability to strengthen the body and mind and protect against various stress factors makes it a popular remedy in phytotherapy and holistic medicine.


Rhodiola roseroot offers an impressive range of health benefits, from reducing stress and anxiety to improving physical performance and energy. While numerous studies support its effectiveness, it is important to find the right dosage and pay attention to the quality of the products. As with any dietary supplement, it is advisable to consult a professional before taking it, especially if you have pre-existing health problems or are taking other medications.

Combining Rhodiola with other adaptogenic herbs and supporting nutrients can maximize the health benefits. However, it is also important to keep potential risks and side effects in mind to ensure safe and effective use. As part of a balanced diet and healthy lifestyle, Rhodiola can be a valuable tool to improve wellbeing and cope with the challenges of modern life.

Published on: 26. March 2024


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