Adaptogen
Rhodiola Rosea
Moderate EvidenceRecommended Dose
300–400 mg standardized to 3% rosavins, 1% salidroside
Timing
Morning on empty stomach, before noon
Mechanism of Action
Rosavins and salidroside modulate cortisol and stimulate AMPK pathway. Inhibits MAO-A/B enzymes, raising serotonin and dopamine availability. Enhances stress-resistant protein expression (HSP70).
Side Effects & Safety
Mild stimulation, dry mouth, or dizziness. May cause insomnia if taken late. Not recommended for bipolar disorder without supervision.
Synergies
AshwagandhaCreatineL-Theanine