Rhodiola rosea, also known as golden root, rose root, or arctic root, is a plant from Siberia that grows well in dry and cold arctic climates. It is frequently used in Chinese medicine. The medicinal compounds of Rhodiola rosea come from the root of the plant and have been used to help treat occasional stress, anxiety, mental and physical fatigue, and depressed mood.
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Uses of Rhodiola
Rhodiola has been used for centuries as an herbal medicine to treat a variety of ailments. Research suggests it may aid the following:
Health Benefits of Rhodiola
Rhodiola rosea has been classified by some researchers as an adaptogen. Adaptogens are plants that help make the body less prone to physical and emotional stress.
Research has shown that Rhodiola may stimulate serotonin, norepinephrine, and dopamine activity. The proper balance of these neurotransmitters is believed to be involved in healthy emotional and neurological functioning.
However, more research is needed to confirm the efficacy of Rhodiola supplements.
Treats Depression Symptoms
Rhodiola has antidepressant properties. In a study that compared the effects of Rhodiola and the effects of Zoloft (sertraline), researchers found that both medicines reduced symptoms of depression. However, Rhodiola was better tolerated and produced fewer side effects.
Reduces Stress and Fatigue
Rhodiola is an adaptogen, a type of plant that helps guide the body's physiological reaction to stress. In other words, it contains properties that help the body manage stress more resourcefully and regulate heart rhythm.
Rhodiola may help improve your body's resilience when facing life stressors, fatigue, and burnout.
Boosts Physical Performance
Rhodiola improves antioxidant activity in the body, and it has been used for centuries to improve physical strength, endurance, and longevity.
Helps with Sexual Dysfunction
Studies have found that Rhodiola may help reduce signs of sexual dysfunction in women and men (such as erectile dysfunction).
May Help Treat Aging-Related Illnesses
Because of its anti-aging and neuroprotective properties, research suggests that Rhodiola may be an effective treatment to slow the progression of illnesses such as Alzheimer's, Parkinson's, cerebrovascular disease, diabetes, and cardiovascular disease.
May Help Fight Certain Cancers
Its anti-cancer properties may even make Rhodiola an effective treatment for cancers that occur most often in older people, such as cancer of the bladder, breast, colon, kidney, lung, and prostate.
However, more research is needed to understand its effectiveness as a treatment for these conditions.
Possible Side Effects of Rhodiola
Side effects of Rhodiola rosea are generally rare and mild to moderate. They may include:
You may experience drowsiness if you combine Rhodiola with benzodiazepines, selective serotonin reuptake inhibitors (SSRIs), or serotonin-norepinephrine reuptake inhibitors (SNRIs).
Do not take Rhodiola rosea if you are taking prescription monoamine oxidase inhibitors (MAOIs), a specific class of antidepressants.
There are no known risks associated with Rhodiola rosea; however, the U.S. Food and Drug Administration does not regulate the production of herbs and supplements. Most herbs and supplements are not thoroughly tested, and there is no guarantee regarding the ingredients or safety of the products.
Interactions and Contraindications of Rhodiola
Rhodiola may cause a rapid heart rate if taken with prescription antidepressants. In people with diabetes who take insulin or other drugs, caution should be exercised as Rhodiola may lower blood sugar levels.
People with low blood pressure who take Rhodiola must be cautious that their blood pressure doesn't become too low (as Rhodiola may lower blood pressure). Rhodiola may increase the effects of drugs such as warfarin and anti-inflammatory drugs.
Rhodiola may prevent immunosuppressants from working (such as those taken for multiple sclerosis).
If you have any pre-existing health conditions, especially those stated above, talk to a doctor prior to taking Rhodiola.
Dosage and Preparations of Rhodiola
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Rhodiola is most commonly available as a supplement (capsules) or in liquid form (tinctures or extracts). Some herbal teas also contain Rhodiola, which may be dried, preserved, and brewed as an herbal tea.
The recommended adult dosage for the capsule form of Rhodiola rosea is 100 to 300 mg daily. However, various strengths are available (from 100 to 600 mg). Rhodiola supplements have been used safely in studies lasting 6 to 12 weeks; however, Rhodiola is not recommended for long-term use as its long-term effects aren't well known.
You should read the product label about the proper dosage and consult a healthcare provider to get personalized recommendations.
What to Look for in Rhodiola Supplements
If you choose to buy a Rhodiola supplement (or any supplement), the National Institutes of Health (NIH) recommends that you look for a Supplement Facts label on your product. This label will contain vital information including the amount of active ingredients per serving, and other added ingredients like fillers, binders, and flavorings.
Rhodiola is not FDA approved, so it's important to be careful when purchasing to ensure a product's purity. Consult with a doctor to get recommended brand that's safe.
The NIH also recommends that you look for a product that contains a seal of approval from a third party organization that provides quality testing. These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International.
A seal of approval from one of these organizations does not guarantee the product's safety or effectiveness but it does provide assurance that the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.
Are there other natural products that people use to treat social anxiety?
There are other products that are sometimes used to manage stress and anxiety. Not all of them have been studied enough to know if they provide a significant benefit. The most common supplements include:
Is it OK to take Rhodiola every day?
It depends. The effects of Rhodiola supplements have been measured for time periods ranging from 6 to 12 weeks. While some take Rhodiola one to two times daily during the period of use, Rhodiola is not recommended for long-term use.
What does Rhodiola do for your body?
Rhodiola is an adaptogen that may help your body resist physical and mental stress. It may help reduce symptoms of depression and anxiety, prevent stress, promote physical strength, and more.
Is Rhodiola the same as ashwagandha?
No, but ashwagandha is an herbal medicine and adaptogen&#;like Rhodiola. Ashwagandha may help with some of the same health issues that Rhodiola does, such as stress and anxiety. Ashwagandha, like Rhodiola, has anti-cancer and anti-inflammatory properties.
Rosavin is a glycoside (a compound made from a simple sugar and another compound). In the case of rosavin it is a cinnamyl alcohol glycoside. As a compound in rhodiola, rosavin it thought to be responsible for the anxiolytic (inhibits anxiety) and anti-depressant effects.
The second potent compound in rhodiola is salidroside. Salidroside is a glucoside (a glycoside derived from glucose). Like rosavin, salidroside is an anxiolytic and appears to be a more active agent in rhodiola rosea.
Now that we know what rhodiola is, let us talk about some on the benefits and the research to support them.
The benefits of rhodiola are:
cognition
corticosteroids
blood lactate
Let us briefly look at the research behind these benefits/claims
Over 14 studies exist strongly demonstrating that supplementing with rhodiola rosea daily can reliably decrease fatigue.
A study conducted by Darbinyan et al. demonstrated that 170mg of rhodiola taken daily for two weeks significantly reduced fatigue and improved work-related tasks by 20%.
This subjects in this double blinded study were 59 males and female physicians, who have some of the highest rates of fatigue and burnout of any professions.
A randomized double-blind placebo-controlled study of 89 subjects discovered that supplementing with rhodiola for 42 days was able to significantly reduce the symptoms of depression by 30-50%.
Six studies exist demonstrating that rhodiola can consistently reduce stress and anxiety when supplemented with daily.
One study was conducted by Cropley et al. on 80 male and female subjects.
In this randomized, unblinded trial subjects took 200mg of rhodiola twice a day for 14 days. At the end of the study the researchers discovered that stress, anxiety, insomnia, and tension were all decreased compared to placebo.
A study published in the Journal of Strength and Conditioning Research demonstrated rhodiola can improve endurance performance.
In this double blinded, randomized, cross over trial, 18 subjects consumed 3mg/kg of rhodiola one hour before doing an endurance time trial on a cycle ergometer.
The researcher discovered that compared to placebo, the subjects who took the rhodiola took less time to complete the time trial. Also, RPE (how hard the time trial felt) was lower for those who supplemented with rhodiola.
Take home point. Rhodiola may help you to go faster and reduce how hard the effort felt.
A study conducted by Jowko et. al took 26 subjects and had them take 600mg of rhodiola or placebo daily for 4 weeks.
What they discovered was those who supplemented with rhodiola had lower blood lactate concentrations at rest and during maximal exercise.
For endurance exercise, this means athletes may be able to exercise at a higher intensity before lactate starts to accumulate and causes fatigue.
From previous articles we know cortisol is quite the nasty compound. It can limit recovery and send your anxiety through the roof. Luckily rhodiola can help reduce cortisol levels.
A randomized, double blinded, placebo controlled study had 60 subjects with elevated cortisol levels take 576mg of rhodiola or placebo for 28 days.
At the end of the study the researcher discovered that the cortisol levels of those who took rhodiola were lower than the placebo group.
A study found that subjects who supplemented with 300mg of rhodiola daily for 28 days were able to improve sleep quantity and quality compared to the placebo group. The research also demonstrated that rhodiola may also improve symptoms of sleep deprivation and insomnia.
Now that we know the benefits of rhodiola, let me tell you the best way to take it for maximum benefits.
Doses above 680 should not be taken as this amount does not seem to confer additional benefits.
What is interesting about rhodiola is it has both acute and chronic effects. It can work in as little as 60 minutes as demonstrated by the research, but it appears to confer maximal benefits when taken daily.
Overall, rhodiola appears to be safe when taken in normal doses. However, if you are on any prescription drugs you should consult with your doctor before taking rhodiola. Known drug interactions are:
Also be aware that many rhodiola supplements on the market may be diluted or adulterated. When choosing a rhodiola supplement make sure it contains 3% rosavins and 1% salidrosides.
About the Author:
Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of EndurElite. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California. Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.
References:
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