Eleuthero Extract
Also known as: Eleutherococcus senticosus, Eleuthero, Siberian ginseng, Devil's shrub
Overview
Eleuthero extract is derived from the root and rhizome of Eleutherococcus senticosus, a plant native to Northeast Asia. It is primarily used as an adaptogen, a class of herbs believed to help the body resist physical, chemical, and biological stressors. Eleuthero is commonly marketed to improve stamina, reduce fatigue, and enhance mental and physical performance. The extract contains bioactive compounds such as eleutherosides and tricin, which are considered responsible for its effects. Research on Eleuthero is moderately mature, with a mixture of animal studies, small human trials, and some controlled clinical trials. However, the quality of evidence varies, and systematic reviews specifically on Eleuthero are limited. Most available data come from small to moderate-sized randomized controlled trials (RCTs) rather than large-scale meta-analyses. It is available in various forms, including capsules, tablets, and liquid extracts. Standardization of extracts to eleutheroside E content is important for consistent effects.
Benefits
Some evidence suggests Eleuthero extract may improve endurance and reduce fatigue during physical activity. A study involving 130 adults showed improvements in fatigue, exhaustion, sleep, and restlessness with 120 mg/day of Eleuthero extract over 2 months. Animal studies indicate potential growth-stimulating effects on bone formation, possibly mediated by growth factors. Middle-aged adults (30–50 years) may experience reduced fatigue and improved sleep quality. Evidence in athletes is mixed, with some studies showing no significant performance enhancement. Improvements in fatigue and restlessness were reported, but effect sizes and confidence intervals were not clearly quantified in the available studies. Animal model results on bone growth are promising but not directly translatable to humans. Benefits on fatigue and stress markers have been observed after 1–2 months of supplementation.
How it works
Eleuthero contains eleutherosides (notably eleutheroside E) and flavonoids like tricin, which may modulate the hypothalamic-pituitary-adrenal (HPA) axis and influence stress hormone levels. It is thought to enhance resistance to stress by normalizing cortisol and other stress-related hormones, thus improving energy metabolism and reducing fatigue. The extract may also stimulate growth factors involved in bone metabolism, as shown in rat models. Bioavailability of active compounds is moderate; standardization of extracts (e.g., to eleutheroside E content) is important for consistent effects.
Side effects
Overall, Eleuthero is considered safe when used at typical doses (up to 1200 mg/day) for short to moderate durations. Common side effects (>5%) are not well documented but may include mild gastrointestinal discomfort. Uncommon side effects (1–5%) may include insomnia or nervousness, likely due to stimulant-like effects. Rare side effects (<1%) and serious adverse events are not well reported in the literature. Potential drug interactions include those with anticoagulants and immunosuppressants, but evidence is limited. Contraindications include pregnancy, breastfeeding, and autoimmune diseases due to immunomodulatory effects. Special populations such as children and those with chronic illnesses should use caution.
Dosage
The minimum effective dose is approximately 120 mg/day of standardized dry extract, which has been used in human studies showing some benefit. The optimal dosage range is 120–1200 mg/day, depending on the purpose and extract standardization. The maximum safe dose is up to 1200 mg/day, which has been used safely in short-term studies (up to 2 months). Daily dosing, often split into two doses, is common. Standardized root extracts with defined eleutheroside content are preferred for consistency. Taking with food may improve tolerance; no specific cofactors are required.
FAQs
Is Eleuthero safe for long-term use?
Long-term safety data are limited; short-term use (up to 2 months) appears safe in healthy adults.
Does Eleuthero improve athletic performance?
Evidence is mixed; some studies show reduced fatigue but no clear improvement in physiological exercise markers.
Can Eleuthero reduce stress?
Some clinical evidence supports anti-fatigue and anti-stress effects, consistent with adaptogen classification.
Are there any drug interactions?
Possible interactions with blood thinners and immunosuppressants warrant caution.
How soon can benefits be expected?
Effects on fatigue and stress may appear after 4–8 weeks of supplementation.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6429299/ – This animal study investigated the effects of Eleuthero extract on bone formation in female rats. The extract, standardized to eleutheroside E and tricin, stimulated endochondral bone formation and growth factor expression in vivo, suggesting growth-promoting effects.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8398443/ – This randomized controlled trial (RCT) in 130 adults aged 30–50 years found that 120 mg/day of Eleuthero extract improved fatigue, exhaustion, sleep quality, and restlessness compared to controls over a 2-month period. However, the study had limitations, including moderate sample size and incomplete reporting of effect sizes and confidence intervals.
- https://examine.com/supplements/eleuthero/research/?PHPSESSID=659s24f50s0upl415njsgjieg6 – Examine.com provides a summary of research on Eleuthero, noting mixed evidence for its effects on athletic performance. A small RCT in male cyclists found that 1200 mg/day of Eleuthero extract showed no significant effect on respiratory exchange ratio, oxygen consumption, heart rate, or perceived exertion.
- https://bara.co.il/wp-content/uploads/2016/11/Systematic_Reviews__Meta-Analyses_Of_Controlled_Clinical_Trials_that_Show_Positive_Trends__Results_for_Herbs%D7%9E%D7%90%D7%A8%D7%A7_%D7%91%D7%9C%D7%95%D7%9E%D7%A0%D7%98%D7%9C.pdf – This document lists systematic reviews and meta-analyses of controlled clinical trials showing positive trends for herbs, potentially including Eleuthero. However, specific details and findings related to Eleuthero would need to be extracted from the full document.
- https://www.medrxiv.org/content/10.1101/2021.07.23.21260970v1.full.pdf – This is a preprint article that has not been peer-reviewed. It may contain preliminary research findings on Eleuthero, but the results should be interpreted with caution until the study is published in a peer-reviewed journal.
