The 6 Best Rhodiola Supplements To Help Boost Memory and Focus in 2024
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What if there were an inexpensive herbal supplement that could help you relax, feel less stressed and maybe even think a little clearer?
Allow us to introduce you to rhodiola, also known as arctic root or golden root. This adaptogenic herb has long been used in traditional medicine as a mood enhancer and stress reliever, and it’s now widely available in a variety of dietary supplements for mood, mental performance and overall health.
In this article, we’ll review some of our favorite rhodiola supplements. We also interviewed a brain health nutrition expert, Maggie Moon, MS, RD, author of The MIND Diet, for her insights on the effects of rhodiola and how to take it.
Here are the best Rhodiola rosea supplements of 2024.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
Our Picks for Best Rhodiola Supplement:
- Best Rhodiola Supplement Plus Multivitamin: LifeForce Peak HealthSpan
- Best Soluble Rhodiola Supplement: AG1
- Best Vegan Rhodiola Supplement: Gaia Herbs Rhodiola Rosea
- Best Budget Rhodiola Supplement: Nature’s Way Rhodiola Energy
- Best Rhodiola Supplement Plus Ashwagandha: Olly Plant Powered Chill
- Best Rhodiola Supplement for Stress Relief: Moon Juice SuperYou
Best Rhodiola Supplement Plus Multivitamin: LifeForce Peak HealthSpan
SI Showcase + LifeForce
Key features & specs
- Rhodiola per serving: 150 milligrams
- Certifications: N/A
- Subscription: monthly, 20% savings
- Best for: people interested in anti-aging supplements, people who want to support overall health
- Price per serving: $3.83
For a comprehensive anti-aging, cognition-boosting and overall health-supporting supplement, Peak HealthSpan from LifeForce is an excellent choice. In addition to rhodiola, which can help boost focus and calmness, it also contains powerful antioxidants and anti-inflammatory agents like NAD3, turmeric extract and sesame extract. In addition, it contains important nutrients such as vitamin D and vitamin B12.
There are no customer reviews available, but the supplement is made with several high-quality, evidence-based ingredients. According to LifeForce, you should take one to three capsules daily, on an empty stomach and before lunchtime.
What we like:
- Contains rhodiola and other health-boosting ingredients
- Provides nutrients like vitamin D and vitamin B12
- Cost-saving subscription option available
What to consider:
- No customer reviews available
Best Soluble Rhodiola Supplement: AG1
SI Showcase + AG1
Key features & specs
- Rhodiola per serving: not disclosed (part of a proprietary blend)
- Certifications: NSF Certified for Sport
- Subscription: monthly, $20 savings
- Best for: athletes, people who want an all-in-one health supplement
- Price per serving: $3.30
AG1 by Athletic Greens is a comprehensive wellness supplement that provides the benefits of a multivitamin, a greens powder and a probiotic all in one. In addition to cognition- and mood-supporting rhodiola, it contains over 60 other nutrients, phytochemicals and beneficial ingredients.
Although “athletic” is in the name, AG1 isn’t just for athletes—anyone can use it and benefit from it. However, the product is also NSF Certified for Sport—so it’s been tested and verified to be free from substances that are banned for competitive athletes.
Many reviewers are very satisfied with AG1 and the fact that it can replace all of their other supplements. However, some dislike the taste—which is similar to other greens powders.
According to Athletic Greens, you should take one scoop daily mixed in eight ounces of cold water.
Related Post: Is AG1 Worth It? Benefits, Ingredients, Taste, Cost and More (2024 Update)
What we like:
- All-in-one health and wellness supplement
- NSF Certified for Sport
- Cost-saving subscription option
What to consider:
- Some reviewers dislike the taste
Best Vegan Rhodiola Supplement: Gaia Herbs Rhodiola Rosea
SI Showcase + Gaia Herbs
Key features & specs
- Rhodiola per serving: 240 milligrams
- Certifications: vegan
- Subscription: several frequency options available, 10-15% savings
- Best for: vegans and vegetarians, people who want a standalone rhodiola supplement
- Price per serving: $0.46
While we picked Gaia Herbs as the best vegan rhodiloa supplement, we think it's also a good choice as a supplement to help boost your energy. In several studies, rhodiola supplements have been shown to help support mood, improve energy levels, reduce anxiety and anxiety-related fatigue and help with the management of depression symptoms.
This supplement from Gaia Herbs is completely vegan-friendly and features only rhodiola. However, while most studies use at least 360 milligrams of rhodiola per day, this product only features 240 milligrams per dose. This may make it slightly less effective.
Still, it has many positive reviews—with reviewers saying it really does seem to help with their mood and stress levels.
According to Gaia Herbs, you should take one capsule twice daily between meals.
What we like:
- Vegan
- Inexpensive compared to other rhodiola supplements
- Positive customer reviews
What to consider:
- Contains a dose smaller than doses used in research
Best Budget Rhodiola Supplement: Nature’s Way Rhodiola Energy
SI Showcase + Nature's Way
Key features & specs
- Rhodiola per serving: 410 milligrams
- Certifications: vegan
- Subscription: several frequency options available, 10-15% savings
- Best for: people on a limited budget, people interested in standalone rhodiola supplements
- Price per serving: $0.43
If you’re on a budget, you’ll want to look for a rhodiola supplement with a low per-serving price. This one, from Nature’s Way, is just $0.43 per serving. It’s also vegan, and it contains a clinically relevant dose of rhodiola—410 milligrams.
Amazon reviewers rate this product very highly and say that it really does seem to help with mental clarity and mood. However, they dislike that a bottle contains only 20 servings—so it will need to be reordered more frequently than monthly.
Nature’s Way recommends taking two capsules each morning on an empty stomach.
What we like:
- Inexpensive
- Highly rated by customers
- Contains an evidence-based dose of rhodiola
What to consider:
- One bottle only provides 20 servings
Best Rhodiola Supplement Plus Ashwagandha: Olly Plant Powered Chill
SI Showcase + Olly
Key features & specs
- Rhodiola per serving: 75 milligrams
- Certifications: N/A
- Subscription: multiple frequency options available, 15% savings
- Best for: people interested in adaptogens, people with high stress levels
- Price per serving: $0.66
Adaptogens are plant-based compounds that can help your body adapt to stress. Olly’s Plant Powered Chill features three such adaptogens: rhodiola, ashwagandha and schisandra. Paired with rhodiola, ashwaganda supplements may help promote calmness, reduce anxiety levels and may act as a sleep aid. Additionally, schisandra offers anti-aging properties and may help to preserve cognitive function during aging.
This product only contains 75 milligrams of rhodiola, which is lower than the 360+ milligrams typically used in rhodiola studies. Still, reviewers say they really do have a relaxing effect.
According to Olly, you should take one capsule daily with water.
Related Post: Benefits of Ashwagandha
What we like:
- Contains three adaptogenic ingredients
- Highly rated by reviewers
- Cost-saving subscription option available
What to consider:
- Lower dose of rhodiola than used in research studies
Best Rhodiola Supplement for Stress Relief: Moon Juice SuperYou
SI Showcase + Moon Juice
Key features & specs
- Rhodiola per serving: 150 milligrams
- Certifications: N/A
- Subscription: monthly, 10% savings
- Best for: people who want a stress and brain support supplement, people who want to know where all of their supplement’s ingredients are sourced from
- Price per serving: $1.63
SuperYou from Moon Juice is a supplement for mental health, stress management and brain support. In addition to rhodiola and ashwagandha, it contains shatavari and amla. Shatavari has antioxidant, immune system-supporting effects and may help reduce stress levels, and amla fruit exhibits neuroprotective properties to help preserve brain health and function. Moon Juice also shares exactly where each ingredient is sourced on their website.
Although it contains a smaller dose of rhodiola root extract than what is used it studies, SuperYou has over 2,000 overwhelmingly positive reviews. Reviewers say it makes a huge difference for stress levels, brain fog and overall mood.
You should take two capsules every morning, with or without a meal.
Check out our Moon Juice review for more information on this popular brand.
What we like:
- Contains four ingredients for stress and brain function
- Ingredient sourcing info available on website
- Highly rated by reviewers
What to consider:
- Smaller rhodiola dose than what’s used in research
What Is Rhodiola?
Rhodiola is a dietary supplement made from the Rhodiola rosea plant, native to parts of Asia and Europe. It’s considered an adaptogen, since it may help the body adapt more effectively to stress. It’s been used in traditional Chinese medicine and other traditional herbal medicine practices throughout the world for centuries.
“True rhodiola will contain rosavins and salidroside, two bioactives thought to be behind its mental health benefits,” Moon says.
Benefits of Rhodiola Supplements
Rhodiola may be helpful for stress management and reducing symptoms of depression.
“The most consistent research on the herbal supplement rhodiola suggests it helps with psychological stress and anxiety,” explains Moon.
However, there’s still a research gap. “It’s important to note that we only have small, short-term studies right now and larger, long-term, well-controlled trials are needed to confirm benefits,” says Moon.
She adds that there is some evidence to support other potential benefits of rhodiola—such as exercise performance, physical and mental fatigue and cardiometabolic conditions. But again, more research is needed on these potential benefits.
“A lack of research doesn’t necessarily mean there’s no benefit, just that we don’t yet have enough information to say either way within standards of peer-reviewed evidence,” Moon says.
Rhodiola for weight loss
Rhodiola doesn’t appear to directly help with weight loss.
Because of its stress-reducing and calming effect, it may indirectly help reduce stress eating if this is something you struggle with.
Additionally, some early research in animals suggests that it could be helpful for fat loss. However, this hasn’t been confirmed in any human trials.
Rhodiola Side Effects
“Side effects are rare, but include dizziness, dry mouth and headache,” said Moon.
She adds that—based on findings from test-tube and animal studies—rhodiola could potentially cause low blood pressure or low blood sugar levels.
If you have any concerns about rhodiola, be sure to consult your healthcare provider.
Rhodiola Dosage
Most studies on rhodiola in humans have used at least 360 milligrams of rhodiola per day, and Moon notes that supplements will typically contain anywhere from 170 to 680 milligrams.
She adds that it’s best to look for a Rhodiola rosea extract that contains at least three percent rosavins and/or one percent salidrosides.
Additionally, she recommends taking rhodiola on an empty stomach, divided into two doses.
“It’s a mild stimulant,” she says, “so it’s best to avoid taking it around bedtime.”
Moon also adds that doses greater than 680 milligrams per day may be ineffective, and therefore are not recommended.
Precautions
“Moderate intake of rhodiola is generally well-accepted with short-term use over months to a year,” explains Moon.
However, there’s not enough information available to know if it’s safe for pregnancy or breastfeeding. For this reason, it’s best to avoid rhodiola if you’re pregnant or nursing.
According to Moon it’s important to look at the ingredients including in any rhodiola supplement because of the chance of extra supplements that may reduce its effectiveness.
“Rhodiola mostly comes from small-scale wild harvests, so there’s potential for adulteration with cheaper ingredients or other species of rhodiola (not R. rosea),” she said.
How to Choose the Best Rhodiola Supplement for You
When choosing the best rhodiola supplement for you personally, here are some things to consider:
- Price: Because you will be purchasing rhodiola likely on a monthly basis, it’s important to choose one with a price that fits into your budget.
- Ingredients: You can choose a standalone rhodiola supplement, but there are also many supplement blends that contain rhodiola. These blends may be specifically for mood and brain health, or they may be for more general overall wellness.
- Diet and quality preferences: Be sure to choose one that’s a good fit for your dietary needs (such as vegan or gluten-free) as well as your quality preferences (like non-GMO or organic).
What to Avoid in a Rhodiola Supplement
Avoid rhodiola products that exceed doses of over 680 milligrams per day, since doses this high may be ineffective.
Our Methodology: How We Chose the Best Rhodiola Supplements
We chose rhodiola supplements based on several factors. First, we included rhodiola from reputable and trusted brands—many of which pursue third-party testing or certification for their products. Next, we were sure to include standalone rhodiola supplements as well as blends containing rhodiola. We also included rhodiola supplements at several different price points. All of the products we included were also highly rated by customers, when reviews were available.
Additionally, we consulted with Maggie Moon, MS, RD, brain health nutrition expert and author of The MIND Diet, for a better understanding of the benefits of rhodiola and how it works.
Rhodiola Supplement FAQs
Which is better, ashwagandha or rhodiola?
Ashwagandha and rhodiola have similar benefits, and one may not be better than the other. In fact, they can be taken together and are often featured together as active ingredients in mood support supplements.
What time of day should rhodiola be taken?
According to Moon, rhodiola is best taken on an empty stomach, divided into two doses throughout the day. Taking it between meals may be the easiest.
Is rhodiola calming or stimulating?
The salidroside in rhodiola is thought to be an adaptogenic stimulant, according to Moon.
Is it O.K. to take rhodiola every day?
Yes, it is safe to take rhodiola every day, and researchers have noted that it is remarkably safe for most people even up to one year of use.
What form of rhodiola is best?
“The research we do have is on R. rosea,” says Moon. She adds, “Taking a pill form (rather than a liquid extract) ensures you’re getting the right dosage.”
Takeaway: Are Rhodiola Supplements Worth It?
Rhodiola rosea root supplements may be helpful for stress and overall well-being. Thanks to its adaptogenic properties, it may help you be more resilient to the stressors life throws your way. However, more research is needed to confirm some of its other potential benefits—like improving focus, brain function and athletic performance. When choosing a rhodiola supplement, be sure you select one that contains an effective dose and that contains pure R. rosea.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
Prices are accurate and items in stock as of publish time.
