Rhodiola rosea: use, research and how it differs from ashwagandha

Short answer: Rhodiola rosea, also called roseroot or golden root, is a succulent from cold mountain regions whose root is used in supplements. You take rhodiola as a capsule with water at a meal and stick to the label. Rhodiola is for adults only and not for women who are pregnant or breastfeeding. Ashwagandha is a completely different plant, with different substances and different warnings.

Last updated: 5 November 2026 · Written by Florian Fermin

Rhodiola is often mentioned in the same breath as ashwagandha. That is understandable, because you find them on the same shelves. Yet they are two different plants. At GOYU we sell Rhodiola Rosea Capsules 500 mg and ashwagandha ourselves. Below you can read what rhodiola is, how to use it, what research shows, who it is not suitable for and how it compares with ashwagandha. Where we talk about our own product, we stick to the product page and the label.

What is Rhodiola rosea?

Rhodiola rosea is a succulent from the stonecrop family (Crassulaceae). It grows in cold, mountainous regions: in Scandinavia, the Alps, the Carpathians and the Pyrenees, but also in Siberia, the Himalayas, Alaska and Canada. The plant owes the name roseroot to the scent of the fresh root, which is reminiscent of roses. The root has been used for centuries in Scandinavia and Russia.

In supplements, it is the root and rhizome that are used. Well-known substances in rhodiola are rosavin and salidroside (Compl'Alim). You will come across the plant under many names: rhodiola, roseroot, golden root, in German Rosenwurz and in French rhodiole rose. Botanists also use the name Sedum roseum.

In the European Commission's Novel Food Catalogue, the root and herb of Rhodiola rosea are listed as not novel in food supplements. So rhodiola may be sold as a food supplement in the EU.

How do you take rhodiola capsules?

Take 1 capsule with water, preferably during or just after a meal. Our product page says you can do this 1 to 2 times a day, and not for longer than three months in a row. The newest version of our packaging says 1 capsule a day. Always follow the label on the pack you have at home, and if in doubt, stick to 1 capsule a day.

1. Take 1 capsule with a glass of water.
2. Do this during or just after a meal.
3. Do not take more than it says on your pack.
4. Do not use rhodiola for longer than three months in a row, then take a break.
5. If you take medication or have a medical condition, talk to your doctor first.

Each capsule contains 500 mg of rhodiola extract from the root, in a plant-based HPMC capsule. The ingredient list contains only those two things; there are no fillers. The label does not mention a set time of day. Choose a meal you have every day.

What does research say about rhodiola?

No health claim for rhodiola has been finally approved in the EU yet. This claim is awaiting assessment by the European Commission, and we may use it for our Rhodiola Rosea Capsules:

• Rhodiola helps the body adapt to emotional stress and physical exertion*

*Health claim pending approval by the European Commission.

Another claim has been assessed. In 2012, the European Food Safety Authority EFSA looked at an application on rhodiola extract and reduced mental fatigue. Based on the studies provided, EFSA found no cause-and-effect relationship. So we do not use that claim (EFSA, 2012).

Research in humans is limited and of mixed quality. Three systematic reviews at a glance:

• 2011: 11 randomised, placebo-controlled studies on physical performance, mental performance and a few studies in people with mental health complaints. Quality was mostly moderate to good and few, mild side effects were reported. But the studies had not been repeated by other researchers (Hung et al., 2011).
• 2012: 11 studies on physical and mental fatigue. The results contradicted each other, and all studies had a high risk of bias or too little information to judge that (Ishaque et al., 2012).
• 2022: 10 studies on rhodiola in sport and training. According to the researchers, only a handful of studies have looked at this so far. No obvious side effects were reported (Lu et al., 2022).

No research has been done on our own product, and the studies used different extracts and amounts. So what you read in a study cannot be translated one to one to a rhodiola capsule a day.

Ashwagandha and rhodiola: what is the difference?

Ashwagandha and rhodiola are two different plants from different plant families and traditions. Ashwagandha is the root of Withania somnifera, from the nightshade family and Indian Ayurveda. Rhodiola is the root of a succulent from cold mountain regions. They contain different substances and have different warnings.

*Health claim pending approval by the European Commission.

We cannot decide for you which of the two suits you. Read the warnings on both labels carefully. Everything about ashwagandha, KSM-66 and its safety can be found in ashwagandha: effects, KSM-66 and what to look for. Our Ashwagandha KSM-66 capsules contain organic root extract.

Can you take ashwagandha and rhodiola together?

We cannot give you an evidence-based answer to that. The studies above were about rhodiola on its own, not about combining it with ashwagandha. If you still want to use both, stick to the dosage and warnings on both labels and talk to your doctor or pharmacist first if you take medication or have a medical condition.

A practical tip: do not start two new supplements on the same day. If you get any complaints, you will know better where they come from.

Side effects: who should avoid rhodiola?

Rhodiola is for adults only and not for women who are pregnant or breastfeeding. If you take medication or have a medical condition, talk to your doctor first.

• Under 18: do not use. According to the European Medicines Agency (EMA), use under the age of 18 has not been studied (EMA, 2024).
• Pregnancy or breastfeeding: do not use. The EMA advises against use because safety has not been established, and the French list Compl'Alim also gives this advice for rhodiola: adults only and not for pregnant or breastfeeding women (Compl'Alim).
• Known side effects: the EMA lists headache, nausea, abdominal pain, diarrhoea, skin rash and itching. How often this happens is not known (EMA, 2024).
• Medication: according to the EMA, no clinically relevant interactions have been observed, but our label says to consult your doctor first if you take medication. Do that too.

If you get any complaints during use, stop and contact your GP.

Buying Rhodiola rosea: what to look for?

Look at the Latin name, the plant part, the amount per capsule and the warnings on the label.

• Latin name: Rhodiola rosea. There are other rhodiola species; they are not covered by the same entry in the Novel Food Catalogue.
• Plant part: root or rhizome.
• Amount: check how many milligrams of extract a capsule contains and how many capsules you take a day. Ours contains 500 mg of rhodiola extract per capsule.
• Warnings: a good label states that rhodiola is for adults only and not for use during pregnancy or breastfeeding.
• Tested: we have our rhodiola independently tested for quality and purity.

You can order our rhodiola capsules online: buy Rhodiola rosea. Other plants and extracts can be found in our herbs and superfoods. Rhodiola is also part of our supplements for stress and sleep, alongside ashwagandha and valerian.

Summary in 3 points

• Rhodiola rosea (roseroot) is a succulent from cold mountain regions; supplements use the root.
• Take 1 capsule with water at a meal and follow the label on your pack. Research in humans is limited and of mixed quality.
• Ashwagandha is a different plant with different warnings. Rhodiola is for adults only and not for pregnant or breastfeeding women.

Frequently asked questions

What does rhodiola do?

For our Rhodiola Rosea Capsules we may use this claim, which is awaiting assessment by the European Commission: Rhodiola helps the body adapt to emotional stress and physical exertion*. We promise nothing more; research in humans is limited.

How much rhodiola per day?

Follow the label on your pack. Our product page says 1 capsule, 1 to 2 times a day; the newest packaging says 1 capsule a day. One capsule contains 500 mg of rhodiola extract.

When should you take rhodiola?

During or just after a meal, with water. The label does not mention a set time of day, so choose a meal you have every day.

Is there rhodiola tea?

In the European Commission's Novel Food Catalogue, rhodiola is listed as not novel in food supplements. That status therefore applies to supplements, not to other foods such as tea. We only sell rhodiola as capsules.

Is rhodiola the same as ginseng?

No. Rhodiola is a succulent, Panax ginseng belongs to the ivy family. They are different plants with different substances. Read more in Panax ginseng: what is it and how do you use it?

Sources

1. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on a health claim for Rhodiola rosea L. extract and reduction of mental fatigue (Article 13(5)): no cause-and-effect relationship established. EFSA Journal. 2012;10(7):2805. doi:10.2903/j.efsa.2012.2805
2. Hung SK, Perry R, Ernst E. Systematic review of 11 randomised, placebo-controlled studies on Rhodiola rosea. Phytomedicine. 2011;18(4):235-44. doi:10.1016/j.phymed.2010.08.014. PubMed 21036578
3. Ishaque S, Shamseer L, Bukutu C, Vohra S. Systematic review of 11 studies on Rhodiola rosea for physical and mental fatigue. BMC Complement Altern Med. 2012;12:70. doi:10.1186/1472-6882-12-70. PubMed 22643043
4. Lu Y, Deng B, Xu L, Liu H, Song Y, Lin F. Systematic review of 10 studies on Rhodiola rosea in sport and training. Front Nutr. 2022;9:856287. doi:10.3389/fnut.2022.856287. PubMed 35464040
5. European Medicines Agency (HMPC). European Union herbal monograph on Rhodiola rosea L., rhizoma et radix, revision 1 (EMA/HMPC/24177/2023), 20 March 2024: age, pregnancy, breastfeeding, interactions and side effects. ema.europa.eu
6. Ministère de l'Agriculture (France). Compl'Alim, Sedum roseum (L.) Scop. (syn. Rhodiola rosea L.): allowed in food supplements, ANSES/EMA advice for adults only and not during pregnancy or breastfeeding; substances include salidroside and rosavin, accessed 5 November 2026. compl-alim.beta.gouv.fr
7. European Commission. Novel Food Status Catalogue: Rhodiola rosea, root and herb (POL-NF-00651) and Withania somnifera (POL-NF-00786) not novel in food supplements, accessed 5 November 2026. food.ec.europa.eu
8. GOYU, product pages and packaging texts for Rhodiola Rosea Capsules 500 mg and Ashwagandha KSM-66 Capsules 500 mg Organic (ingredients, directions, warnings and health claims), accessed 5 November 2026.

This article is for information only and is not medical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, pregnant or taking medication, talk to your GP or pharmacist.