In this article, we are focusing on how modern people can benefit from Rhodiola Rosea plant.
What is Rhodiola Rosea?
In the Nordic countries, Rhodiola Rosea has been used traditionally as a tonic herb to fight against fatigue and stress. In Chinese medicine, it is used to improving mental function, mood, physical strength, and endurance, as well for relieving mountain sickness.
Rhodiola Rosea is said to be an adaptogen, that helps your body to adopt against a variety of conditions such as lack of sleep, and mental stress.
Rhodiola Rosea benefits come from the chemical compounds called rosavins, salidrosides and flavonoids.
It grows best in the northern hemisphere in at high altitude mountainous areas. You may come across to it in northern Europe, Russia, and Asia.
Rhodiola Rosea is often referred to under the following names: Golden root, Northern ginseng, Roseroot, Arctic root, Hong Jing tian.
Rhodiola Rosea benefits and studies
Rhodiola Rosea or Golden root is a relatively well-known and successful product commercially. It is currently marketed mainly for its benefits to fight fatigue and stress, but it appears to have other benefits also. Please note these are just my notes for information purposes, not medical advice.
Does Rhodiola Rosea combat fatigue?
Rhodiola Rosea is generally one of nature’s most well-known herbs to fight against fatigue. This has also been found in many studies which have investigated its ability to fight fatigue and stress.
Rhodiola Rosea effects against fatigue were tested on medical students who worked long hours and night shifts. The study revealed that it had a clear effect in alleviating fatigue without reported side effects. – Source (pdf)
Another double-blind study done in a similar way with 17-19-year old students showed the same result. Rhodiola Rosea group had significant improvements in the following tests: physical fitness, psychomotor agitation, fatigue, and general well-being. No adverse events occurred, Source (pdf)
Rhodiola Rosea to relieve stress?
It can not change a difficult life situation for sure, but it might help your body adapt to stressful situations better. Adaptogens such as Rhodiola Rosea will help to strengthen the body and its ability to get along with anxiety and stress. Adaptogens are said to work the same way as a thermostat – they add energy when you are tired, and in a stressful situation, they soothe and normalize the body’s imbalances.
When you are stressed, your cortisol hormone levels rise, and the body is producing a fight-or-flight response. If it continues for a too long time (chronic stress), it might cause a very serious threat to your health and longevity. Rhodiola Rosea has been shown to relieve stress and stabilize cortisol levels, according to the following studies:
Stress relieving the effect of Rhodiola Rosea was tested in Sweden with 20-55 aged persons with stress-related fatigue. It was shown to reduce the secretion of cortisol, increase performance and ability to focus, in a people suffering from burnout. The group who got the Rhodiola Rosea had significantly lower cortisol levels than the placebo group. – According to this study
The same results were also demonstrated in a study conducted in China, which tested Rhodiola Rosea and Ginkgo Biloba effects in healthy humans. Cortisol levels in a Rhodiola and ginkgo group remained at the same levels as before the test, but in the placebo group, cortisol levels increased substantially. – According to this study
Rhodiola rosea and sex drive?
Many people experience that using Rhodiola increases sexual desire, which is not surprising because adaptogens often raise sexual desires.
But as far I know, there is no proper research on this subject, and Rhodiola does not have any special sex drive-boosting ingredients. But if your low sex drive is caused due to stress or fatigue then it might help.
The study that was done in the Soviet Union: 35 men with erectile dysfunction, or premature ejaculation. They took 150-200mg Rhodiola Rosea daily, and after three months use: 26 of men saw a big improvement in erectile dysfunction and sexual activity – According to this article.
Rhodiola rosea for anxiety and fears?
Rhodiola Rosea has a good reputation in alleviating anxiety and social anxiety, as some people experience a very calm and peaceful state after using it. However, studies on the subject give only indicative results and more research is needed before anyone can do proper conclusions.
In this study, Rhodiola Rosea relieved the symptoms of generalized anxiety disorder, at least based on the HARS results. However, the study had significant shortcomings: no placebo group and the sample size was very small.
Anxiolytic (anxiety mitigating) effect has also been observed with animal studies Source.
In my opinion: for most L-teanine is better for social anxiety and it has much less possible side effects.
Other benefits:
Rhodiola Rosea has been shown to help in mild depression – According to Swedish Rhodiola Rosea Extract Effective In Treating Mild To Moderate Depression In New Clinical Trial
It does not give you muscles of a Vikings, but for trainers and athletes it seems to offer more stamina: Just one capsule of Rhodiola is enough to improve your stamina
Benefits from studies summarized
Might help to and ease stress, fatigue, restlessness, and might also help with mild depression. Improves mental performance, and increase sexual desire at least in some people. Making it ideal for stress, fatigue and possibly for athletes.
Safety and toxicity
Very few adverse effects have been noted in studies. Large doses, such as more than 2 grams per day can cause possible side effects.
Pregnancy
Rhodiola Rosea is not recommended for pregnant or nursing mothers, because has not yet been enough studies with pregnant women.
Pharmaceutical drug users:
Antidepressants users – Never use Rhodiola Rosea. Although some practitioners recommend a it for the initial therapy for mild depression, they never recommend it to be used at the same time with any type antidepressants (SSRI, MAOI), since there are not enough studies about the subject.
Basically, in theory, Rhodiola Rosea might raise the serotonin levels, so it is possible that combined use of antidepressants could cause serotonin syndrome.
(There is at least one known case where the use of an SSRIs and a Rhodiola Rosea might have caused arrhythmia, which is one symptom of the serotonin syndrome. Source PDF.)
You should consult your doctor before using Rhodiola if you are taking blood pressure drugs, ACE inhibitors, anticoagulants, or blood thinners.
If you are suffering from bipolar disorder is not recommended to use Rhodiola Rosea, because it can lead to a manic state.
And as always it might wise to consult your doctor before using rhodiola if are using medication or suffering from a medical condition.
Rhodiola Rosea is MAOI?
Rhodiola may have monoamine oxidase inhibitor-like properties, which of course could lead to very serious side effects with certain foods and drugs …
In this laboratory study (in vitro), found that the Rhodiola components can act as MAO-A and MAO-B inhibitors. However oral ingestion of Rhodiola Rosea has not been found to have the same effect. As the blood-brain barrier may potentially prevent the component from getting into the central nervous system. – Examine, 4.1
Rhodiola Rosea is a very popular and widely used nutritional supplement, and there isn’t proper research that confirms that oral ingestion of a Rhodiola Rosea would work as an effective monoamine oxidase inhibitor. But as always I suggest you make your own research on the subject.
There is some experiences where a user of a rhodiola rosea received very severe symptoms when eating a lot of cheese. (For example here). I have not yet received any symptoms even if I have taken a lot of it with cheese and sauerkraut on the same day.
If you’re a hardcore rhodiola user (more than 2 grams per day, which is not recommended). You might want to avoid tyramine-containing foods: cheese, dried meat, canned fish, sauerkraut, beer, wine + all food and beverages produced by fermentation.
Rhodiola rosea possible side effects
– A large amount of coffee and rhodiola rosea at the same time can cause hyperactivity, anxiety, or irregular heartbeat. (Not recommended to be taken at the same time with coffee)
– Excessive carbohydrate blowout at the same time when you take the rhodiola rosea may reduce its absorption.
– Rhodiola rosea is not recommended to be taken in the evening, because it may interfere with sleep or cause vivid dreams.
– Dry mouth.
Toxic Dose
Toxic dose is about 3360 mg per 1 kilogram of body weight, which has been tested with rats (lethal dose). Meaning: 150-pound adult would have to eat at least 230 grams of rhodiola in order to receive a toxic dose. – according to this article.
Suggested usage
Rhodiola Rosea should be taken in a morning on an empty stomach before breakfast. You can take it twice a day if you want, but it works best on an empty stomach.
Rhodiola Rosea is a good substitute for coffee, but it is not suitable to be taken with stimulants such as coffee. It’s suggested to take a break between rhodiola and coffee (at least half an hour).
Daily dose doesn’t matter much as long you do not take more than 600mg daily. In several studies, the maximum dosage is at 680mg per day, and the higher dosages do not seem to do any good.
In general, the recommended daily dose is about 100-600mg. If you take it for stress or train hard, you might able to see better results if you take higher doses, but not more than 600mg.
With alcohol and water extracts you should follow the instructions on the bottle. In general, self-testing is the best way to find an optimal dosage for yourself.
Most people see the effect of rhodiola rosea in a couple of days, while others need up to 3 weeks (depending on the genes, fitness, lifestyle). If you do not see the result after 40 days, you can be almost sure that rhodiola rosea is not suitable for you.
Rhodiola rosea is not suitable for long term use. As its an adaptogen and the body can become immune for it if you use it a long time. Use only when you need more power or you are under stress/fatigue.
Recommended products
Most of the rhodiola rosea studies have been conducted either on a standardized extract containing 2-3% and 1% rosavines and salidrosides, or with an SHR-5 extract, so it makes sense to choose one of these. I am personally using these 3 products.
Alcohol extracts:
The way rhodiola rosea has been used traditionally for hundreds of years. Alcoholic extracts are an easy and convenient way to get the benefits from the herbs.
Herb Pharm Rhodiola Extract – Dried whole rhodiola rosea root extracted in alcohol with 1:5 ratio.
The manufacturer Herb Pharm has made extracts for more than 35 years, so they know something about the subject. Rosevine / salidroside content not reported. Cheap and worth of testing.
Rhodiola Extracts
Life Extension Rhodiola Extract – Life Extension Rhodiola Extract – Standardized to 3% rosavin 1% salidrosides. 250mg capsules.
Now Foods Rhodiola – NOW Foods Rhodiola Rhodiola Rosea – Standardized to 3% rosavin 1% salidroside. 500mg capsules.
If you have not yet ordered from iHerb.com, you’ll get 10% off from your first order with code: KLJ962.
Everyone else gets 5% off. You get the discount code automatically from my links and while you’ll benefit from this, I also benefit by getting “iHerb credits” that I can use towards my next orders. Thank you for this!
I started taking Rhodiola when I moved across the world, was having tremendous trouble with anxiety and some depression, and didn’t want to take a pharmaceutical. A therapist recommended I try Rhodiola, and I am so glad I did. Within five days, I started to feel like myself again, and within two weeks, I was truly out of the constant cycle of anxiety and misery. Rhodiola of course isn’t a cure-all, but has certainly been an amazing tool for me to battle my mental difficulties without synthetic chemicals. – Review from Now Foods rhodiola user. More reviews here (click reviews)
Conclusion
Rhodiola rosea has a long history of use, it has been studied extensively and it is relatively safe when used properly.
Studies show that it has the potential to relieve stress and fatigue, but it’s not a miracle pill, so don’t expect too much from it.
And as with all supplements and vitamins with the only science that really matters is how the substance works in your body. Rhodiola rosea is worth testing, especially if you suffer from stress or fatigue.