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The recommended adult dosage for capsule form of rhodiola rosea is 100 to 300 mg daily. There is not enough scientific evidence to recommend the use of rhodiola rosea in children.
You should read the product label about the proper dosage and consult a healthcare provider to get personalized recommendations. *
Another difficulty people face when selecting a rhodiola supplement is knowing what dosage to get. Every brand seems to have a different amount.
Evidence suggests that some people can expect to see improvements in fatigue with doses as little as 50mg of a high-quality extract. But 50mg is a very low dose. Most won’t notice any significant changes or benefits with this dosage.
You should never exceed 680mg per day since studies show that anything above 680mg may be ineffective. The best thing to do is find a supplement in the middle range—around 300-400mg. You can always work your way up from the middle ground if you find it needs to be stronger.
Note: These suggestions are for extracts. Since powders aren’t as strong, you are likely safe with following the directions on a high-quality powder. *
Supplementation of rhodiola rosea tends to refer to either the SHR-5 extract (standardized to 4 mg of salidroside (rhodioloside) per 144 mg tablet) or an equivalent extract.
Usage of rhodiola as a daily preventative against fatigue has been reported to be effective in doses as low as 50 mg. Acute usage of rhodiola for fatigue and anti-stress has been noted to be taken in the 288-680 mg range.
As Rhodiola has been shown to have a bell-curve response before, it is recommended to not exceed the aforementioned 680 mg dosage as higher doses may be ineffective. *
