Our supplement contains rhodiola, so we have an interest here. This is meant as a straight guide to buying it in the UK, and we have been clear about what we are not allowed to claim. General information, not medical advice.
Quick answer: when buying rhodiola rosea in the UK, look for a standardised root extract that states its rosavin and salidroside content, around 3% and 1% in most of the research, plus the Latin name Rhodiola rosea and the dose per daily serving. Holland & Barrett, Boots and online supplement brands all sell it, and price is not a reliable guide to quality. For rhodiola on its own at a high dose, a single-ingredient product will serve you better than a combined formula such as the Flissie Perimenopause Supplement (we make it), which has rhodiola alongside KSM-66 ashwagandha at 600mg and vitamin B6. It costs £29 for 90 capsules, and on subscription the first month is free, then it renews automatically at £29 a month until you cancel.
What rhodiola rosea is
Rhodiola rosea is a botanical whose root is used in food supplements. It grows in cold, high-altitude regions across the Arctic and mountainous Europe and Asia, and has a long history of traditional use in Scandinavia and Russia.
You will also see it called golden root, arctic root or roseroot. Same plant.
It is usually compared with ashwagandha, and the two are often taken together. They are standardised differently, which we come to below.
What to look for when buying rhodiola in the UK
This is where most of the money is wasted, so it is worth two minutes.
Look for a standardised extract. The compounds used as markers are rosavins and salidroside. The convention in most of the research is an extract standardised to around 3% rosavins and 1% salidroside, which reflects the natural ratio in the root. If a label does not mention either, you are buying an unknown quantity.
Check it is actually Rhodiola rosea. There are many rhodiola species, and adulteration with cheaper relatives such as Rhodiola crenulata has been documented. The Latin name should be on the label.
Check the dose per daily serving, not per capsule. If the serving is three capsules, the front-of-pack number may be a third of what you get.
Root, not leaf or whole plant. The traditional use and the research are on the root.
Be wary of a proprietary blend that lists rhodiola among ten other things with one combined weight. If the individual amounts are not published, assume each is small.
Where to buy rhodiola in the UK
Rhodiola is widely stocked and you have four routes, each with a different trade.
| Where | What you get | What to check |
|---|---|---|
| Holland & Barrett | Own-brand and third-party rhodiola, usually single-ingredient capsules or tablets | Whether the extract is standardised, and the milligrams per serving rather than per tablet |
| Boots and high street pharmacies | A smaller selection, often as one ingredient in a multi-ingredient formula | Whether rhodiola is a meaningful part of the blend or a token inclusion |
| Online supplement brands | The widest choice, including branded extracts such as SHR-5 | Species on the label, rosavin and salidroside percentages, and whether doses are published |
| Combined formulas | Rhodiola alongside ashwagandha and others, including the Flissie Perimenopause Supplement, which we make | Whether every dose is published or hidden inside a blend |
Price is not a reliable guide to quality here. What matters is whether the extract is standardised, whether the species is stated, and whether the dose is published. A cheap product that gets all three right is better than an expensive one that gets none.
One thing to watch in a combined formula. Rhodiola is often included at a token amount so it can appear on the front of the pack. If the label lists ten botanicals with one combined weight, you cannot know how much rhodiola you are actually taking, and the answer is usually not much.
Rhodiola or ashwagandha?
The most common question, and the honest answer is that neither has an authorised health claim in the UK, so compare them on the label.
| Rhodiola rosea | Ashwagandha | |
|---|---|---|
| Usually taken | Morning | Varies |
| Standardised to | Rosavins and salidroside | Withanolides |
| Branded extracts | SHR-5, Rosalin | KSM-66, Sensoril |
Plenty of formulas include both. The Flissie Perimenopause Supplement, which we make, is one of them.
We go through the ashwagandha side in detail in our guide to KSM-66 ashwagandha.
What UK brands can and cannot claim
Botanical health claims in the UK sit on the EFSA Article 13.1 on-hold list, which means they have been submitted but not authorised. In practice that means no brand can point to an authorised claim for any outcome from rhodiola.
You will see outcome claims made anyway, usually by brands importing US marketing copy where the rules are different.
What can honestly be said is that rhodiola has a long history of traditional use, and that it has a research base which is growing but not settled. If that sounds less compelling than what you have read elsewhere, that is the difference between what is claimed and what is authorised.
Safety and who should avoid it
Rhodiola is generally well tolerated, but a few groups should be careful.
Speak to your GP first if you take medication affecting mood, including SSRIs and MAOIs, or medication for blood pressure or diabetes.
Avoid if you are pregnant, breastfeeding or trying to conceive, since there is not enough evidence to say it is safe.
If you have bipolar disorder, speak to your doctor before taking rhodiola.
The most commonly reported effects are restlessness or difficulty sleeping if taken late in the day, which is why it is usually taken in the morning.
What we make
The Flissie Perimenopause Supplement contains rhodiola alongside KSM-66 Ashwagandha at 600mg, Chamomile, Chaste Tree, Maca, Wild Yam, Fennel, Broccoli Sprout Extract, Rosemary, Gymnema and Vitamin B6. Every dose is published on the product page, which we think should be normal rather than notable.
Vitamin B6 has authorised health claims on the GB Nutrition and Health Claims Register, including contributions to normal psychological function and to the reduction of tiredness and fatigue. None of the ten botanicals has an authorised health claim, so we make none.
If you want rhodiola on its own at a high dose, a single-ingredient product from Holland & Barrett or a specialist brand will serve you better than ours. The Flissie Perimenopause Supplement is a combined daily formula, not a rhodiola supplement.
Not suitable in pregnancy or while breastfeeding, or with hormonal contraception, because it contains chaste tree. Avoid it if you have, have had or are at increased risk of a hormone-sensitive condition, because it contains wild yam. If you take thyroid medication, speak to your GP first. It costs £29 for 90 capsules; on subscription the first month is free, then it renews automatically at £29 a month until you cancel.
See the formula and every dose.
Questions
What is rhodiola rosea used for?
It has a long history of traditional use in Scandinavia and Russia, and in the UK it is sold as a food supplement, on its own or in combined formulas. Botanical claims in the UK sit on the EFSA on-hold list, so no brand is permitted to promise a specific outcome.
What should I look for in a rhodiola supplement?
A standardised extract, ideally stating rosavins and salidroside content; the Latin name Rhodiola rosea rather than just rhodiola; the dose per daily serving; and root rather than whole plant. If none of those appear on the label, look elsewhere.
Can you buy rhodiola in Holland and Barrett?
Yes, in own-brand and third-party versions, and Boots and most health food shops stock it too. Check the label for a standardised extract, the Latin name and a published dose rather than choosing on price.
Is rhodiola better than ashwagandha?
Neither is better. They are different plants, neither has an authorised health claim in the UK, and they are standardised to different markers: rhodiola to rosavins and salidroside, ashwagandha to withanolides. Many formulas contain both.
When should I take rhodiola?
Usually in the morning, because the most commonly reported effects are restlessness or difficulty sleeping if it is taken late in the day.
How long does rhodiola take to work?
No health claim for rhodiola is authorised in the UK, so no one can honestly promise you a result, or a time by which you will notice one.
Who should not take rhodiola?
Anyone pregnant, breastfeeding or trying to conceive. Speak to your GP first if you take medication affecting mood, blood pressure or blood sugar, or if you have bipolar disorder.
Is rhodiola safe to take every day?
It is generally well tolerated in the doses used in research. As with any supplement, if you take prescription medication or have an ongoing condition, check with your GP or pharmacist before starting.
Can you take rhodiola and ashwagandha together?
They are often taken together, and plenty of formulas combine them, so check the dose of each per daily serving rather than trusting a blend. The Flissie Perimenopause Supplement (we make it) combines rhodiola with KSM-66 ashwagandha at 600mg and vitamin B6, and publishes every dose. It is not suitable in pregnancy, while breastfeeding or with hormonal contraception. Speak to your GP first if you take medication affecting mood, blood pressure or blood sugar, or thyroid medication.
What is another name for rhodiola rosea?
Golden root, arctic root and roseroot are all names for the same plant, Rhodiola rosea. Look for the Latin name on the label, because adulteration with cheaper relatives such as Rhodiola crenulata has been documented.
What does 3% rosavins and 1% salidroside mean?
It is the standardisation most of the research uses: the extract is tested to contain around 3% rosavins and 1% salidroside, the compounds used as markers, which reflects their natural ratio in the root. If a label mentions neither, you cannot know what you are buying.
