Get Your Personalized Supplement StackSupplement Stack Quiz

Artic Root Extract Concentrate

Q: How long until effects are noticeable?

Stress-related benefits may be noticeable within 1-2 weeks of consistent use. Exercise recovery benefits typically require 2-4 weeks to manifest.

Q: Can it replace caffeine?

Rhodiola rosea can provide alertness without the jitters associated with caffeine, but its stimulating effects are generally less acute and intense.

Q: What does Rhodiola Rosea pair well with?

Rhodiola rosea may have synergistic effects when combined with omega-3 fatty acids for cognitive benefits and with magnesium for stress reduction.

Also known as: Rhodiola rosea, Arctic root, Golden root, Roseroot

Overview

Rhodiola rosea, commonly known as Arctic root or golden root, is an adaptogenic herb native to cold, mountainous regions of Europe and Asia. It is primarily used to enhance stress resilience, improve cognitive function, and aid in exercise recovery. Standardized extracts typically contain 3% rosavins and 1% salidroside, which are considered the key active compounds. Research suggests that Rhodiola rosea can modulate neurotransmitters, protect cells from oxidative stress, and enhance energy metabolism. It is available in various forms, including capsules, tablets, and liquid extracts, with alcohol extracts often preferred for better salidroside bioavailability. While generally well-tolerated, it's important to be aware of potential side effects and interactions, especially with antidepressants.

Benefits

Rhodiola rosea demonstrates several evidence-based benefits. It improves stress adaptation, as shown in a study where 200 mg twice daily for 4 weeks improved stress symptoms and functional impairment in adults (p<0.05). It also reduces fatigue, with improvements noted in physicians on night shifts (p<0.05). For exercise recovery, Rhodiola rosea reduces post-exercise lactate dehydrogenase (LDH) and creatine kinase (CK) levels, markers of muscle damage. Specifically, 170 mg/day for 4 weeks attenuated muscle damage markers after exhaustive exercise. However, conflicting evidence exists, as 600 mg/day for 30 days showed no significant muscle protection in marathon runners, highlighting the context-dependent nature of its benefits.

How it works

Rhodiola rosea exerts its effects through several mechanisms. It modulates neurotransmitter levels, increasing serotonin, dopamine, and β-endorphin activity, which contributes to its mood-enhancing and stress-reducing properties. Additionally, it protects cells from oxidative stress by activating the Nrf2 pathway, a key regulator of antioxidant defenses. Rhodiola rosea also enhances energy metabolism by promoting ATP production and glycogen sparing, which can improve physical performance and reduce fatigue. Salidroside, one of its active compounds, reaches peak plasma concentrations approximately 1.5 hours after ingestion and has a half-life of around 3 hours.

Side effects

Rhodiola rosea is generally well-tolerated, with a Grade 1 safety rating. Common side effects are mild and infrequent, including dizziness and dry mouth, occurring in 2-5% of users. Rare side effects include allergic reactions, affecting less than 1% of individuals. Due to its potential MAO inhibition, caution is advised when using Rhodiola rosea with antidepressants, and monitoring is recommended. It is contraindicated in pregnancy due to insufficient safety data and in individuals with bipolar disorder, as it may exacerbate symptoms. It's crucial to start with a low dose to assess tolerance and consult with a healthcare professional before use, especially if you have pre-existing medical conditions or are taking other medications.

Dosage

The minimum effective dosage of Rhodiola rosea is 100 mg/day of a standardized extract. The optimal dosage range is typically between 200-400 mg/day, divided into two doses. A maximum safe dosage of 600 mg/day is recommended for short-term use only. It is best taken in the morning or early afternoon, as it may interfere with sleep if taken later in the day. Alcohol extracts are preferred for better bioavailability of salidroside. While specific upper limits are not well-defined, exceeding the recommended dosage may increase the risk of side effects. Always start with the lowest effective dose and adjust as needed under the guidance of a healthcare professional.

FAQs

How long until effects are noticeable?

Stress-related benefits may be noticeable within 1-2 weeks of consistent use. Exercise recovery benefits typically require 2-4 weeks to manifest.

Can it replace caffeine?

Rhodiola rosea can provide alertness without the jitters associated with caffeine, but its stimulating effects are generally less acute and intense.

What does Rhodiola Rosea pair well with?

Rhodiola rosea may have synergistic effects when combined with omega-3 fatty acids for cognitive benefits and with magnesium for stress reduction.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/ – This article discusses the ethnopharmacology, phytochemistry, and pharmacological activities of Rhodiola species. It highlights the traditional uses of Rhodiola in various cultures and summarizes the current understanding of its chemical composition and potential therapeutic effects, including adaptogenic and neuroprotective properties.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10784128/ – This study investigates the impact of Rhodiola rosea supplementation on muscle damage and inflammation following eccentric exercise. The research suggests that Rhodiola rosea can attenuate muscle damage markers and reduce inflammation, potentially aiding in exercise recovery.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.856287/full – This review explores the potential of Rhodiola rosea as an adaptogen to enhance exercise performance. It examines the existing literature on Rhodiola rosea's effects on physical endurance, strength, and recovery, concluding that it may offer benefits for athletes and active individuals.
https://restorativemedicine.org/wp-content/uploads/2018/01/Rhodiola.pdf – This document provides a comprehensive overview of Rhodiola rosea, covering its history, traditional uses, chemical constituents, and pharmacological effects. It emphasizes the safety of Rhodiola but also notes gaps in the evidence regarding its long-term efficacy and optimal dosing strategies.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/rhodiola-rosea-as-an-adaptogen-to-enhance-exercise-performance-a-review-of-the-literature/C29592E00A7A6050E6AD5B1B87013427 – This review examines the effects of Rhodiola rosea on exercise performance. It analyzes multiple studies and concludes that Rhodiola rosea can enhance physical endurance and reduce fatigue, making it a potentially valuable supplement for athletes.