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The Healf Source
Is Rhodiola The Best New Supplement For Fatigue?
The herbal remedy is attracting serious attention as an adaptogen. Here's what it can (and can't) do.
Written by: Tom Ward
Written on: May 12, 2026
Herbalists have long touted Rhodiola rosea’s benefits for stress and fatigue, but it’s only recently started cropping up in trendy TikTok videos. ‘The secret to calm energy, no coffee needed!’ one video states, while another claims it can fight depression.
Those who are new to rhodiola find themselves at the cutting edge; while the herb has been used for centuries in traditional medicine, scientific studies are only just starting to explore its possible uses. Naturally, there’s a split opinion in the wellbeing world, with people either overstating its benefits or simply dismissing it as noise. As with most things, the truth likely lies somewhere in the middle.
Healf sat down with experts on both sides of the fence to talk through rhodiola's proposed effects on physical and mental fatigue, the actual science behind it, and how it might benefit you.
What is Rhodiola rosea and how does it work?
Rhodiola rosea is a flowering plant that grows in cold, mountainous regions across Europe and Asia. While it’s been used in traditional medicine for ages, researchers are just beginning to look at its potential biological effects in clinical settings.
The botanical contains approximately 140 different compounds, though two in particular are thought to drive most of its benefits: rosavins and salidroside, which claim can combat fatigue and support stress regulation.
Kazzla Goodweather, a medical herbalist specialising in plant-based approaches to stress, fatigue and resilience, is a big rhodiola advocate. She points to its traditional use in Scandinavian and Russian herbal medicine systems, and calls it “an incredible herbal medicine for supporting the creation of resilience to stress and bolstering a strained system.”
But be aware that the health benefits aren't totally clear cut, nor are they always supported by research. “The claims around rhodiola are not fully established,” says Dr Amir Bhogal, an NHS-accredited pharmacist with eight years of experience and specialising in accessible community healthcare as lead pharmacist and director of Pyramid Pharmacy Group. “Current understanding is based on preclinical data and small human studies, rather than definitive clinical evidence.”
How rhodiola affects cortisol and your stress response
The jury is still out on whether rhodiola can actually help reduce cortisol. Advocates believe it can help with stress signalling systems, especially the Hypothalamic–Pituitary–Adrenal axis (HPA axis), which connects the brain to the adrenaline glands and essentially controls our stress response. Cortisol levels and stress are inexorably linked in the body, and it’s due in large part to this HPA axis.
“During periods of chronic stress, the HPA system can become dysregulated, causing our cortisol levels to either remain elevated or become blunted which can contribute to fatigue, burnout, anxiety and mood changes,” says Pupinder Ghatora, pharmacist and co-founder of collagen brand INGENIOUS.
Can rhodiola positively impact stress? To date, studies like a 2026 overview of plant adaptogens published in the journal Nutrients, have produced mixed results. “Some research has claimed reductions in cortisol levels ranging from around 14 to 30 percent, which sounds promising on paper,” says Bhogal. But, other studies show minimal changes in cortisol levels, despite improvements in how participants reportedly feel. “Overall, the evidence is suggestive rather than conclusive,” says Bhogal.
Let’s call that cautiously optimistic.
What the science actually says about rhodiola for fatigue
If there isn’t quite concrete evidence on rhodiola for stress, is it at least able to fight fatigue?
There are some small-scale trials, like this 2022 study, that show improvements in mental fatigue, attention, and energy when taking rhodiola, especially in those under stress. But the evidence is weaker when it comes to chronic fatigue conditions and long-term outcomes. And Ghatora points out that there’s currently limited high-quality evidence on rhodiola for fatigue. “Many of these studies rely on subjective measures such as self-reported fatigue, which can vary between individuals,” he says. “There needs to be much larger, controlled studies to be able to draw a firm conclusion.”
Essentially, a lot of the benefits around rhodiola seem to be subjective – which can be fine if it works for you.
How to choose a quality rhodiola supplement (and avoid the duds)
As with many wellness products, quality can vary between rhodiola supplements, affecting how the plant performs. A key thing to look out for is the make-up of your rhodiola. “Rhodiola rosea is usually standardised in a 3:1 ratio of rosavins and salidroside, which helps create consistency between products,” says Goodweather.
Standard doses range from around 100 to 300 milligrams taken twice daily, whether you’re taking it for stress or fatigue. But our experts agree that a detailed description of what you’re getting is the most beneficial indicator, whatever your complaint. “Labels that emphasise ‘high strength’ or ‘premium extract’ can give a false sense of reliability, when in reality the active compounds and their effects are still not fully understood. Similarly, products that list only ‘rhodiola rosea powder’ without further detail are unlikely to reflect the formulations used in studies,” says Bhogal. Again, you’re looking for that 3:1 ratio of rosavins and salidroside for maximum reliability.
Just as important, according to Goodweather, is that the product is sourced responsibly. In traditional herbal practice, where a plant comes from and how it’s extracted are just as important as dosage, with preparation methods, such as alcohol or glycerine-based extracts drawing out different ranges of compounds and subtly changing how the plant feels in the body. “In a commercial space, where adaptogens have become very popular, quality can vary widely and trends can move faster than evidence,” says Goodweather. “For best results, work with a knowledgeable herbal practitioner to source plants from trusted, transparent suppliers.”
Who should take rhodiola — and who should be cautious
With emerging evidence that rhodiola can help reduce fatigue, stress, and burnout, it’s worth reiterating that our experts recommend further studies. That said, if you find it helps you, then go for it. For most, there are no adverse effects to taking Rhodiola rosea, with a few exceptions. “Because it can have an ‘activating’ effect (i.e. it’s said to banish stress and improve mood), some people find it increases restlessness, anxiety, or interferes with sleep,” says Goodweather. For this reason, she advises against those with bipolar spectrum conditions from taking it.
The fact that the scientific world is only beginning to delve into this historic herbal remedy also means that there are very few official guidelines around its prescription and use. Bhogal does not recommend it for pregnant people, or those breastfeeding. He advises all users to book an appointment with their GP before trying it, just to be on the safe side. “Working with a knowledgeable herbal practitioner, and sourcing from trusted, transparent suppliers can make a real difference,” adds Goodweather.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Tom Ward is a former Men's Health features editor, and writes regularly on sports, fitness and adventure for the Red Bulletin, Outside, and the Sunday Times. He is the author of the novels The Lion and The Unicorn, and TIN CAT.
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