How To Take Rhodiola
Rhodiola rosea root extract is commonly available as an individual supplement and in combination products. If you choose a combination product, take as directed on the label. For the individual herb, typical doses are 150 to 300 mg/day of extract, taken in two divided doses on an empty stomach. For example: 150 mg before breakfast and 150 mg before lunch, for a total of 300 mg/day.2
It’s most important to look for a Rhodiola rosea root extract standardized to contain a minimum of three percent rosavins and one percent salidroside. This matches the extract concentrations used in clinical trials.
Be sure to specifically look for Rosea. Products called just “Rhodiola,” “Tibetan Rhodiola,” or “Indian Rhodiola” are NOT equivalant to Rhodiola rosea root extract. In fact, because of significant species-dependent variations in phytochemistry, the use of “Rhodiola” alone as a general term may be inaccurate and could be misleading on product packaging. Of all the species tested, Rhodiola rosea has been the predominant subject of phytochemical, animal, and human studies.2
While clinical studies have shown a benefit in taking doses higher than 300 mg/day of Rhodiola rosea root extract, studies frequently demonstrated that lower doses performed better than higher doses.
Daily Nutritional Support with Rhodiola Rosea
| Use/Indication | Age | Daily Dosage |
| Improve cellular energy and mental performance | 18-30 | 150-300 mg |
| Improve cellular energy and mental performance | 31-40 | 150-300 mg |
| Improve cellular energy and mental performance | 50+ | 150-300 mg |
Contraindications
First and foremost, Rhodiola rosea is extremely safe, and has very few side effects. Most users find that it improves their mood, energy level, and mental clarity. Some individuals, particularly those who tend to be anxious, may feel overly activated, jittery, or agitated. If this occurs, try a smaller dose with very gradual increases.2
Rhodiola rosea should be taken early in the day. If taken late in the day or evening, it can interfere with sleep or cause vivid dreams (not nightmares) during the first few weeks of use. It is contraindicated in excited states.2
Because Rhodiola rosea has an activating, antidepressant effect, it should not be used in individuals with bipolar disorder who are vulnerable to becoming manic when given antidepressants or stimulants.2
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