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What's rhodiola? Your ultimate guide to the TikTok famous supplement
Written byLiz Connor
Reviewed byHeeral Patel
Said to naturally increase energy and focus, rhodiola is fast becoming the herb everyone’s talking about on TikTok. But does the science back up the hype? We asked a herbalist to spill the tea…
Summary
1What is rhodiola?
“It’s a flowering plant that grows in chilly, high-altitude regions of Europe and Asia. It’s also an adaptogen which are types of herbs believed to...
2What are the benefits of rhodiola?
“Because it's an adaptogen, rhodiola may help to build our resilience to stress and could be good for focus. In herbalism, it’s sometimes used to...
3What does the science say about rhodiola?
“Research is still pretty limited but studies that have been done suggest rhodiola may support us in times of stress..."
There are so many trends popping up on TikTok and the latest buzzy ingredient is actually not a new thing at all, but has been rebranded thanks to social media.
Lately, you might have stumbled upon rhodiola online, an ancient herb that’s piqued the interest of frazzled users looking for ways to naturally boost energy, soothe stress and harness focus.1
According to recent Kings College data, up to 49% of us similarly feel like our attention span is shorter than it used to be, which perhaps explains why searches for ‘best supplements for focus’ are peaking right now.
So does rhodiola deserve a spot in your payday basket? We asked herbalist Rachelle Robinett to share everything you’ll want to know on this adaptogenic herb, from its potential benefits and uses, to what studies say about its effectiveness…
What's rhodiola?
Out in the wild, rhodiola is a flowering plant that grows in chilly, high-altitude regions of Europe and Asia.2 Its golden root is the precious part that’s harvested for its properties, as it’s the bit that contains the active compounds rumoured to hold all the goodness.
What are the benefits of rhodiola?
“Because it's an adaptogen, rhodiola1 may help to build our resilience to stress,” says Rachelle. “It’s believed to support both cognitive and physical performance, as well as recovery from fitness.”
It also might be good for focus. Rachell continues: “Rhodiola might have an influence on levels of the neurotransmitter dopamine.3 In herbalism, it’s sometimes used to help people maintain focus and feel more engaged in deep-focus tasks like writing or running.”
What does the science say about rhodiola?
The research is currently pretty limited and it’s clear that more is needed.
That said, of the small animal and human studies available to us, some do seem to suggest that there’s potential in rhodiola’s ability to support our nervous system in times of stress, however larger clinical trials are needed to say for sure.4
Is rhodiola right for everyone?
If you’re one of the one in 10 people in the UK5 who has an anxiety disorder, rhodiola might not be the best choice for you, as Rachelle warns it can be fairly stimulating: “There’s also a general recommendation not to take rhodiola if you have bipolar disorder or any mental health condition that’s prone to mania.”6
As with any herb, you should consult with a GP or pharmacist before taking it for the first time.
If you’ve chatted to your GP and got the green light, Rachelle recommends starting with 100mg a day.
What are adaptogens and how do they manage stress and fatigue?
Adaptogens are a bit of a buzzword in the wellness world, popping up in smoothies, supplements and functional energy drinks, but what exactly are they?
“Adaptogens are types of herbs that are believed to increase our resistance to stress,” says Rachelle, author of the upcoming book Naturally: A Herbalist’s Guide to Health Transformation. These herbs and roots have been utilised in Chinese and Ayurvedic traditional medicine for centuries, but they’re enjoying a rebrand right now.
“Adaptogens are thought to work through the hypothalamus-pituitary-adrenal (or ‘HPA’) axis in the brain, which is involved in the body’s response to stress, and a group of scientists in the 1990s6 suggested that they may be able to help build resilience to a variety of environmental stressors,” Rachelle notes.
The final say
Traditional medicine has been wise to rhodiola for thousands of years, and while it’s already gaining pace on social media, it’s still relatively new in the trend cycle and needs plenty more science to support rumoured benefits.
But with the growing demand for sports and wellness products, as well as solutions for our busy, fractious lives, stronger and more robust evidence could help to solidify rhodiola's status as one to look for in the future once more studies have been done. You heard it here first.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules [Internet]. 2022 Jun 17;27(12):3902. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
- Rhodiola rosea - an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rhodiola-rosea
- Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules [Internet]. 2022 Jun 17;27(12):3902. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
- Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. International Journal of Psychiatry in Clinical Practice. 2018 Jan 11;22(4):242–52.
- Mental Health UK. What is anxiety? - Mental Health UK [Internet]. Mental Health UK. 2019. Available from: https://mentalhealth-uk.org/help-and-information/conditions/anxiety-disorders/what-is-anxiety/
- Whig R, Leo RJ. Mania Associated With Rhodiola Rosea. The Primary Care Companion For CNS Disorders. 2022 Mar 17;24(2).
- Liao L, He Y, Li L, Meng H, Dong Y, Yi F, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese Medicine [Internet]. 2018 Nov 16;13(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/
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