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How Long Does It Take Rhodiola Rosea to Work?

By Abigail Roberts | |

Rhodiola can work within 30 minutes of consumption and continue for approximately 4-6 hours. Acting on part of the body’s stress-system, the sympatho-adrenal-system (SAS), rhodiola provides a rapid response to a stressor. It sustains levels of neurotransmitters including serotonin, dopamine, and norepinephrine.

As with many supplements, particularly those of a nootropic nature, it’s important to know how long it takes for them to kick in. The reason many people would take nootropics, or similar supplements, would be to enhance cognition.

This desired result would ideally be achieved within the hours before the time when someone would have an increased demand for cognitive performance, such as an exam, a competition, or a big work meeting.

This article discusses rhodiola specifically, what it is, how to take it, and how long it takes to feel the effects!

What is Rhodiola Rosea?

Rhodiola has been used for centuries as a traditional herbal adaptogen and it best known to strengthen mental and physical stress resistance. This is thought to promote mental energy and mental clarity.

You often find rhodiola as part of some of the best nootropic stacks, such as Mind Lab Pro, due to its effects on brain support and protection, and its benefits on fighting mental fatigue, promoting peak mental performance, and supporting a calm state of mind.

What Does Rhodiola Do?

  • Rhodiola as an adaptogen

Rhodiola is best known for its adaptogenic properties.

Adaptogens are substances, usually herbal, that help our body cope better with the physical effects of stress. While there are many ways to cope with stress and certain anxieties, adaptogens have been used for centuries as an effective coping remedy.

These herbs aid our bodies in reacting to, or recovering from, short- and long-term physical and mental stress.

There is even some research to suggest that these herbs can also boost immunity and promote overall good health, combat fatigue, enhance cognition, ease symptoms of anxiety and depression, and help us thrive in our time of need.

How these herbs do this is by helping us stay longer in the “resistance” phase of our stress response, thus helping us persevere through stressful situations before the mental crash sets in.

Additionally, these herbs can also reduce cortisol levels, which is the hormone released in response to stress. While this hormone is good in small doses, too much of it can wreak havoc on our body, further warranting the need to keep it under control.

  • Rhodiola for boosting mood

Rhodiola is also thought to help boost and stabilize mood, thus helping to support a more balanced mindset. Additionally, it is thought to help ease symptoms of anxiety and depression (often a low mood), which would help overall improvements in mood.

  • Rhodiola for physical and mental performance

Some research has indicated that taking rhodiola may improve physical and cognitive performance by reducing fatigue and enhancing alertness, attention, and concentration. This can also apply to exercise performance, which is why you may find rhodiola in various performance aids.

Rhodiola Rosea: Optimal Dosage

Supplementation of rhodiola tends to refer to the SHR-5 extract, or an equivalent extract, that confers both 3% rosavins and 1% salidroside, which are the active compounds found in rhodiola responsible for many of the proposed health benefits.

There have been reports of rhodiola being effective when supplemented daily as a preventative against fatigue, with doses as low as 50mg.1

However, acute usage of rhodiola for fatigue and anti-stress is thought to be effective in doses in between 288-680mg.1

Rhodiola is thought to be an herb that has a bell-curve response, which means that there is a dosage sweet spot. It’s also recommended to not exceed the recommended 680mg per day as higher doses are thought to be ineffective.

Rhodiola Rosea: How Long Does It Take to Work?

Rhodiola can work within 30 minutes of consumption and continue for approximately 4-6 hours.

Acting on part of the body’s stress-system, the sympatho-adrenal-system (SAS), rhodiola provides a rapid response to a stressor. It sustains levels of neurotransmitters including serotonin, dopamine, and norepinephrine.

Norepinephrine is thought to play a key role in the body’s stress response and also helps to regulate sleep, alertness and concentration, and blood pressure.

While it doesn’t take long for rhodiola to work after consumption, the long-term effects may not be noticed for a matter of weeks.

One study suggested that 340mg of rhodiola once or twice daily significantly reduced symptoms of mild to moderate depression after 6 weeks of treatment, while decreasing overall symptoms, emotional instability, and insomnia.1

Though, rhodiola is water-soluble and is actually slightly stimulatory (though not in the same realm as caffeine), so you may also feel some immediate effects.

The Best Way to Take Rhodiola Rosea

While it has been shown that rhodiola is an effective standalone supplement, it would unsurprisingly be more beneficial to take as part of a nootropic stack or formula, such as Mind Lab Pro.

Mind Lab Pro is a potent universal nootropic formula that combines 11 cognitive-enhancing ingredients, including rhodiola rosea. All of these ingredients work synergistically to provide you with the most powerful brain benefits.

Collectively, they work to:

  • Increase mental and physical energy without the stimulants
  • Improve mental focus and concentration
  • Reduce stress and anxiety
  • Improve athletic performance

Rhodiola would also work well with other adaptogenic herbs such as ashwagandha, which is also a stress-reliever, and a natural testosterone booster.

Read more about “Rhodiola and Ashwagandha Together: Benefits and How to Take” in our linked guide!

Take-Home Message

Rhodiola is one of the most popular adaptogenic herbs available. Often used as a nootropic and a stress-reliever, there is no doubting the effectiveness of this traditional herb.

Some of the proposed benefits include relieving stress and anxiety, stabilizing mood, and improving physical and mental performance, especially in cognitively demanding situations.

It’s important to take rhodiola in doses between 288-680mg to get the most effective anti-fatigue and anti-stress benefits.

Upon consumption of rhodiola, it is thought to take effect with 30 minutes with the immediate effects lasting 3-4 hours.

As rhodiola is somewhat stimulatory and water-soluble, you may notice immediate effects. However, long-term results may not be noticed until a few more weeks.

The best way to take rhodiola is either alongside other nootropic ingredients, such as Mind Lab Pro, or paired with other adaptogenic herbs such as ashwagandha.


  1. Patel. K. Rhodiola Rosea. Examine.com. 2021

These statements have not been approved by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

This article is an opinion and explanation of current research given by the author. It is not an expression of a medical diagnosis or treatment and should not be relied on as such.

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