Rhodiola Rosea Side Effects & How to Take It

Rhodiola rosea, also known as golden root, is a popular adaptogenic herb, so it is natural to ask about Rhodiola rosea side effects and how to take it properly. This guide sets out the side effects reported in clinical studies and by the European Medicines Agency (EMA), who should avoid it, and the practical points on timing, labels and duration, with every statement linked to its source. For a wider look at the plant, read our guide to what Rhodiola rosea does.

Rhodiola rosea side effects

Rhodiola rosea is generally described as well tolerated, but like any herbal supplement it can cause side effects in some people. The research below comes from the EMA, the body that assesses herbal products in Europe, and from a systematic review of clinical trials.

Reported side effects

The EMA assessment report notes that clinical studies of Rhodiola rosea have reported dizziness, dry mouth, increased salivation, insomnia, irritability and headache.^[2] The EU herbal monograph also lists nausea, abdominal pain, diarrhoea, skin rash and itching, although how often they occur is not known.^[1] In a systematic review of Rhodiola rosea for physical and mental fatigue, several trials reported no adverse events, and one small trial noted headaches in two participants.^[3] Because Rhodiola rosea is slightly stimulating, taking more than the label amount may also feel overstimulating, so stay within the directions.^[6]

Rhodiola rosea and medicines

The EMA monograph states that no clinically relevant interactions with medicines have been identified.^[1] However, its assessment report describes laboratory findings suggesting that Rhodiola extracts could inhibit some enzymes involved in how the body handles medicines, and the human data are limited. An animal study found no significant effect on warfarin.^[2] Because of this, speak to your GP or pharmacist before taking Rhodiola rosea if you use any prescribed medication, particularly medicines for mood or anxiety, blood pressure, diabetes, blood thinning or the immune system.

Who should avoid Rhodiola rosea

The EU herbal monograph says Rhodiola rosea should not be used by anyone who is hypersensitive to it. Use during pregnancy and breastfeeding is not recommended because safety has not been established, and use in children and adolescents under 18 is not recommended because there are not enough data.^[1] If you have a medical condition, including an autoimmune condition, speak to your GP before taking it.

How to take Rhodiola rosea

Rhodiola rosea is mostly sold as capsules or tablets made from a standardised root extract. Always follow the directions on the label and do not exceed the stated amount. Our Rhodiola rosea 500 mg capsules are standardised to 3% rosavins and 1% salidroside.

When to take Rhodiola rosea

Many guides suggest taking Rhodiola rosea in the morning, about 30 minutes before breakfast, and not close to bedtime, because it has a slightly stimulating effect and may affect sleep in sensitive people if taken in the evening.^[5][6] If you find it affects your sleep, taking it earlier in the day is a common approach.

What to look for on the label

Look for a clear label that names the plant part and the standardisation. A common standard is 3% rosavins and 1% salidroside, and one of the extracts described in the EMA assessment report has this profile.^[2] Quality matters, because a laboratory comparison of seven commercial Rhodiola rosea extracts found a high degree of variation in the content of active markers.^[4] Third-party testing and a brand that publishes where it is made are useful signs.

How long does Rhodiola rosea take to work?

There is no set timeline, and individual experience varies. Herbal supplements are traditionally taken regularly over a period of time rather than as a quick fix. The trials in the systematic review we cite generally lasted from around two to four weeks.^[3] The EU monograph for the traditional herbal medicine advises seeing a doctor or qualified healthcare practitioner if symptoms last longer than two weeks.^[1]

How long can you take Rhodiola rosea for?

You will often see advice to take Rhodiola rosea for a period and then take a break, but the regulatory and review sources we checked do not set an agreed course length.^[1][3] Stay within the maximum amount on the label, and check with your GP or pharmacist first if you plan to take it for a long period.

Rhodiola Rosea 500 mg Capsules - NutritionGo

Golden root extract · Standardised to 3% rosavins and 1% salidroside · Vegan friendly

Shop Rhodiola rosea UK

The bottom line

Reported Rhodiola rosea side effects include dizziness, dry mouth, increased salivation, insomnia, irritability and headache, and it is not recommended in pregnancy, while breastfeeding or under 18. Many guides suggest taking it in the morning, away from bedtime, and always within the label directions. Choose a standardised extract from a brand that is open about its testing, and speak to your GP or pharmacist first if you take medication or have a medical condition.

References

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