Are stress and fatigue making it harder to get through your day-to-day activities?
Many of us in midlife feel the weight of constant stress and exhaustion as we juggle work, family, and our own well-being.
Adaptogens like rhodiola are becoming popular for their ability to help us handle life’s challenges-supporting resilience and offering natural relief.
Let’s explore how rhodiola can help manage stress, boost energy, and help us thrive in menopause.
What is Rhodiola?
Rhodiola rosea, also called rose root, Arctic root, or golden root, is an herb that has been used for hundreds of years to help with stress and overall well-being.
Rhodiola is considered an adaptogen– a type of plant that helps your body respond to stress naturally.
Western medicine has started to take an interest, with a growing body of research showing that it may help ease some menopausal symptoms.
Rhodiola has been found to reduce inflammation, protect cells from damage, and support brain health. It may also help protect the heart and blood vessels and lower the risk of some cancers.
During menopause, rhodiola shows promise for reducing stress, fighting fatigue, improving brain function, and boosting stamina.
And who wouldn’t sign up for that?!?!
But there’s a catch.
Most of the research on rhodiola has been done on animals, so we’re not entirely sure how and if it works in humans. The studies on people are growing, but many of them involve small groups. And as usual, a lot of those participants are men.
What are adaptogens?
Adaptogens are herbs that help the body handle stress and restore balance. Think of them as a safety net that keeps you steady when life feels overwhelming.
They work by regulating your body’s stress response, especially in the adrenal glands, which release hormones like cortisol.
By balancing these hormones, adaptogens can help maintain energy, keep stress under control, and build resilience.
Rhodiola is one of the best-known adaptogens, calming the stress response and improving both mental and physical stamina.
How Does Rhodiola Help with Menopause?
Rhodiola may be helpful with several of the symptoms that are common during menopause. Those of us who are trying to cope with the day-to-day feelings of fatigue, stress, brain fog and reduced physical capacity may want to consider a trial of rhodiola.
1. Fatigue: Fatigue is a common issue during menopause, and rhodiola may help reduce feelings of exhaustion and improve energy levels. Human studies suggest that rhodiola can increase resilience to fatigue and feelings of exhaustion.
A study of 118 participants suffering from burnout symptoms (60% female, ages 37-52) took 400 mg of rhodiola for 12 weeks.
Significant improvements were observed in symptoms like exhaustion and depression, with the biggest progress happening in the first week and continuing throughout the study period.
2. Stress: Rhodiola is known for its ability to help the body cope with stress. During menopause, managing stress is crucial, and rhodiola may help by supporting the body’s stress response, reducing the feeling of being overwhelmed, and helping maintain balance during challenging times.
In short study of 80 participants (men and women) were given 400 mg of rhodiola for 14 days. Compared to the control group, those taking the supplement self-reported a significant reduction in stress, anger, confusion and depression and significant improvements in total mood.
3. Brain Function: Menopause often brings brain fog and memory issues. Rhodiola may support better brain function, helping to improve attention, focus, and memory.
Forty male participants aged 18-29 were given 100 mg of rhodiola over a 20 day period during exams. Exam scores were 8.4% higher in the rhodiola group relative to placebo with self-reported reduced fatigue and improved well-being.
In another study, 59 physicians (both male and female) took 170 mg of rhodiola for 2 weeks during their night shifts. Those who took the supplement reported less feelings of fatigue and improved performance on work-related tasks by approximately 20%.
4. Exercise Performance: Staying active is important during menopause, and rhodiola may help improve physical performance and stamina.
In a study on young, active men rhodiola helped improve reaction time and boosted antioxidant activity, though it didn’t do much for overall endurance.
Other research points to rhodiola’s ability to lower perceived exertion—essentially, making exercise feel easier, which can be a win for anyone trying to stay active.
And not all findings are so rosy.
Some studies show rhodiola doesn’t significantly impact oxygen use, muscle performance, or immune function in athletes.
And the National Center for Complementary and Integrative Health notes there’s still not enough solid evidence from human studies to say for sure how rhodiola affects performance.
In short, rhodiola’s potential for improving exercise performance is promising, but the evidence isn’t entirely convincing yet.
For now, if you’re looking to boost strength and endurance, creatine may be a better option. It has a proven record for improving muscle strength, power, and bone density.
See: Dietitian Approved Adaptogens for Menopause Relief
Is Rhodiola Safe?
Rhodiola is generally safe for most people. Traditional use and studies show it’s well-tolerated, with only rare side effects like dizziness, dry mouth, or mild stomach upset.
However, rhodiola can interact with some medications, including antidepressants, blood pressure meds, and diabetes drugs.
If you’re on medication or have health conditions, it’s best to check with your doctor first.
One of the challenges with rhodiola—and adaptogens in general—is that most studies only focus on short-term use. This means we don’t have clear guidelines on how long it’s safe to take.
Can I take rhodiola with HRT?
Currently, there’s no specific data on how rhodiola interacts with hormone replacement therapy (HRT).
Rhodiola is known to interact with other medications, like antidepressants and blood pressure drugs, so it’s important to be cautious.
If you’re on HRT and still experiencing symptoms, talk to your doctor before trying rhodiola.
How much Rhodiola should I take?
If you want to try rhodiola, it’s important to know the right dose for your needs:
Daily Fatigue: 50–100 mg per day might be enough.
Acute Stress: Studies suggest 288–680 mg per day for more intense stress.
Start with a low dose and see how your body responds. Rhodiola works best within a “just right” range—too much can make it less effective.
What to Look for When Buying Rhodiola
Choosing the right rhodiola supplement can make a big difference. Here’s what to keep in mind:
Standardized Extracts: Look for supplements with 1–5% salidrosides for consistency and potency.
Trusted Brands: Pick brands that test for purity and quality to avoid contamination.
Correct Species: Make sure you’re getting Rhodiola rosea, the one studied for health benefits.
Final Thoughts:
it’s important to remember that rhodiola is not a magic bullet.
While it may help ease some symptoms, it’s important to continue focusing on foundational habits.Good sleep, mindful movement, and balanced nutrition are all important parts of supporting your body during menopause.
While rhodiola is generally safe, I recommend that you track your symptoms it to see if it’s truly helping you thrive.
Interested in other supplements? Check out:
Ashwaganda for Menopause: Feel Like Yourself Again
