Rhodiola Rosea Extract
Also known as: Rhodiola rosea, golden root, arctic root, roseroot, SHR-5
A root extract from an arctic and alpine plant, standardized to rosavins and salidroside, that is used in energy, focus, and stress formulas. Human studies have examined it for mental and physical fatigue, mood, and performance under stressful conditions, with most trials running two to twelve weeks. It has a stimulating rather than sedating character, which makes it a common daytime counterpart to ashwagandha.
Research summary
Rosavins and salidroside are thought to influence monoamine signaling and stress-response proteins, moderating fatigue and the perceived effort of mental work.
Dosage
Daily amounts, of extract.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| — | 200–600 mg | 680 mg | — |
Usually taken once in the morning or split morning and midday; late dosing can interfere with sleep in sensitive users. Trials of the SHR-5 extract used 340 or 680 mg per day for six weeks. Acute fatigue effects appear within days, while mood outcomes take several weeks.
Standardization: 3% rosavins, 1% salidroside
Source material: root extract
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Astringent, slightly floral taste; workable in flavored powders but rarely used in gummies.
Formulation notes
Frequently stacked with caffeine, L-theanine, or ashwagandha. Adulteration with other Rhodiola species is common, so request species identification testing.
- Not for pregnancy
Sources
Related ingredients
L-Theanine
Amino acidAn amino acid found naturally in green tea that promotes a calm, focused state without sedation.
Typical: 100–200 mg
L-Tyrosine
Amino acidA conditionally essential amino acid that serves as the direct precursor to dopamine, norepinephrine, and epinephrine.
Typical: 500–2,000 mg
Acetyl-L-Carnitine
Amino acidAn acetylated form of carnitine that crosses the blood-brain barrier more readily than carnitine itself and donates acetyl groups for acetylcholine synthesis.
Typical: 500–2,000 mg
Lemon Balm Extract
BotanicalA leaf extract of lemon balm, a mint-family herb with a citrus aroma, used in calming, sleep, and focus formulas.
Typical: 300–600 mg
Theacrine (TeaCrine)
Sports performanceTheacrine is a purine alkaloid structurally related to caffeine, found in kucha tea and cupuaçu.
Typical: 50–200 mg