Rhodiola Rosea

What is Rhodiola Rosea?

Rhodiola rosea grows in Siberia and the mountains of northwest China. Many cultures in these areas rely on rhodiola rosea to protect against the harsh, cold climate and high altitudes of these regions. Rhodiola, also called Arctic root, roseroot, or golden root, is an adaptogenic herb. Adaptogens help the body to adapt to physical and mental stresses and have a normalizing effect on body processes such as heart rate, blood pressure, and hormone levels. Rhodiola's beneficial components include salidroside and rosavins (rosavin, rosin, and rosarin).

Rhodiola Rosea Benefits

Rhodiola has many benefits associated with protecting the body from the effects of stressors. Numerous clinical trials have found that rhodiola rosea is effective for:

• Preventing and fighting fatigue
• Coping with stress
• Lowering cortisol levels
• Reducing anxiety
• Alleviating depression and boosting mood
• Improving cognitive symptoms of stress such as mental fog, perceptual impairment, and memory and concentration problems
• Boosting the immune system
• Preventing the dangerous effects of oxygen deprivation (e.g. at high altitudes)
• Enhancing sexual energy
• Improving athletic performance and endurance

Rhodiola for Stress

Stress has widespread physical effects on the body, including an increase in heart rate and blood pressure and surges of adrenaline and cortisol. Over time, chronic stress -- whether this stress is from emotional upheaval, traumas, work difficulties, physical athletic challenges, or harsh environmental conditions -- can wear down and age the body, as well as weaken the immune system. You may begin to experience symptoms such as depression, fatigue, cognitive issues and memory problems, headaches, high cholesterol, hyperglycemia, and high blood pressure. These may be precursors to more serious and chronic diseases.

Rhodiola rosea combats the physical and mental effects of short-term or long-term stresses so that your body is protected and you feel more energized, happier, and can think more clearly. Those working on a hard task such as final exams performed better and experienced less fatigue and brain fog.

Dr. Oz Recommends Rhodiola Rosea as a Burnout Buster

In Dr. Oz's "Burnout Busters" episode, rhodiola was recommended to "reignite your energy" and reverse the symptoms associated with stress. Learn more here.

Rhodiola Rosea for Athletes

Rhodiola can improve athletic performance since it improves endurance and oxygen utilization while lowering cortisol levels. It also keeps the heart rate from climbing with intense effort, lowers lactate levels and free fatty acids levels, and reduces muscle damage. Basically, this means you can work out longer and harder, without it feeling harder or overly taxing your body. In one study, those who took 200mg of rhodiola rosea an hour before exercising had significantly better exercise endurance.

Fight Fatigue with Rhodiola

Many people successfully use rhodiola rosea as a natural remedy for chronic fatigue syndrome, adrenal fatigue, and other conditions that cause low energy or fatigue. In swim tests on rats, the rodents were able to stay afloat 25% longer if they were receiving rhodiola supplementation. Rhodiola tends to have a stimulating, energizing effect while also reducing stress.

Natural Remedy for Anxiety and Depression

Rhodiola rosea improves neurotransmitter levels such as serotonin in the brain. A recent study in Phytomedicine found that rhodiola was nearly as effective as sertraline (name brand Zoloft, a prescription antidepressant) at alleviating mild to moderate depression. Rhodiola rosea also had fewer side effects, making it a safer choice than prescription medication which often have quite a few side effects. Rhodiola can also be used alongside tricyclic antidepressants to reduce the negative effects of antidepressants as well as increase the beneficial effects.

Another study in the Journal of Alternative and Complementary Medicine showed that patients with generalized anxiety disorder (GAD) experienced a significant improvement in anxiety symptoms after taking 340mg of rhodiola rosea a day for 10 weeks.

Rhodiola Rosea Side Effects

Rhodiola rosea is generally well tolerated, with few or no side effects. Occasionally, people taking rhodiola have reported mild side effects including dizziness, headache, or dry mouth. While rhodiola rosea tends to be quite calming, some people may experience jitters or an energized feeling that may interfere with sleep. It is recommended to take rhodiola early in the day to minimize any potential effects on sleep. Because it is a plant, rhodiola, like most herbs, does have the potential to induce allergic reactions, so seek emergency care if you develop breathing difficulties, swelling, hives, or other signs of an allergy.

What is the Best Rhodiola Supplement?

Look for a rhodiola supplement standardized to contain at least 2-3% rosavin and 0.8-1% salidroside. These are the most similar to the rhodiola supplements shown to be effective in clinical studies. Perfect Rhodiola Rosea contains a minimum of 3% rosavins and 1% salidroside, made with 100% wild-crafted rhodiola root from Siberia. Perfect Rhodiola Rosea is processed without chemicals, additives, or fillers and is freeze-dried to retain maximum nutrient levels.

How Much Rhodiola Should I Take to Experience Benefits?

Standard effective doses of rhodiola range from 200-600mg per day, taken a half hour before breakfast. Dr. Oz recommends 150mg of rhodiola a day. If you experience any agitation or anxiety, reduce the dose and build up slowly.