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Organic rhodiola extract

Also known as: Rhodiola rosea, Arctic Root, Golden Root, Roseroot, Rhidola

Overview

Rhodiola rosea, commonly known as Arctic Root or Golden Root, is an adaptogenic herb native to high-altitude regions of Asia and Europe. It has been traditionally used to combat stress, reduce fatigue, enhance cognitive function, and improve exercise performance. The plant contains bioactive compounds, primarily salidroside and rosavin, which are believed to contribute to its beneficial effects. Rhodiola is available in various forms, including capsules, tablets, and liquid extracts, with standardized extracts being preferred to ensure consistent levels of active compounds. Research on Rhodiola is ongoing, with studies exploring its potential benefits for mental health, physical endurance, and overall well-being. While some studies show promising results, the quality of evidence varies, and further research is needed to fully understand its effects.

Benefits

Rhodiola rosea is primarily known for its adaptogenic properties, helping the body manage stress and reduce fatigue. Studies suggest it can improve mental performance, particularly under stressful conditions. Research indicates that Rhodiola may enhance exercise performance by reducing muscle damage and improving explosive power. Some animal studies suggest potential benefits for learning and memory. Additionally, Rhodiola has shown anti-depressive effects in human trials. These benefits are most pronounced in individuals experiencing stress or engaging in regular physical activity. However, the effect sizes can vary, and more research is needed to establish consistent and clinically significant outcomes.

How it works

Rhodiola rosea exerts its effects through multiple mechanisms, primarily by interacting with the body's stress-response systems. It modulates the release and activity of key neurotransmitters, such as serotonin, dopamine, and norepinephrine, which play a crucial role in mood, energy, and cognitive function. Rhodiola also exhibits antioxidant properties, helping to protect cells from damage caused by oxidative stress. Its bioactive compounds are believed to influence the hypothalamic-pituitary-adrenal (HPA) axis, a central regulator of the stress response. Additionally, Rhodiola may interact with opioid peptides, contributing to its mood-enhancing effects.

Side effects

Rhodiola rosea is generally considered safe for most individuals, with minimal reported side effects. The most common adverse effects are mild and infrequent, including gastrointestinal issues such as stomach upset or nausea. Due to its effects on neurotransmitters, Rhodiola may interact with stimulants or antidepressants, potentially altering their effects. Caution is advised when combining Rhodiola with these medications. While contraindications are not well-established, pregnant or breastfeeding women should exercise caution due to limited safety data. Individuals with severe medical conditions or those taking prescription medications should consult with a healthcare professional before using Rhodiola. It is important to start with a low dose and monitor for any adverse reactions.

Dosage

The recommended dosage of Rhodiola rosea varies depending on the intended use. For stress relief, a minimum effective dose of 50 mg may be sufficient. The optimal dosage range for acute stress and fatigue typically falls between 288-680 mg per day. Exceeding 680 mg may not provide additional benefits and could potentially increase the risk of side effects. Rhodiola can be taken daily or acutely before exercise to enhance performance. Standardized extracts containing specific amounts of salidroside and rosavin are generally preferred. The timing of administration can also influence its effects, with morning or pre-exercise consumption often recommended. More research is needed to determine optimal absorption factors and required cofactors.

FAQs

When is the best time to take Rhodiola?

It is best taken in the morning or before exercise to enhance performance and energy levels. Avoid taking it late in the day, as it may interfere with sleep.

Is Rhodiola safe to take with other medications?

Rhodiola may interact with stimulants or antidepressants. Consult with a healthcare professional before combining it with other medications to avoid potential adverse effects.

How long does it take to feel the effects of Rhodiola?

Most people report experiencing reduced fatigue and improved mental clarity within days to weeks of consistent use. Individual responses may vary.

Is Rhodiola a stimulant?

No, Rhodiola is not a stimulant. Its effects are primarily related to stress adaptation and modulation of neurotransmitters, rather than direct stimulation of the nervous system.

What are the expected benefits of taking Rhodiola?

Expected benefits include reduced fatigue, improved mental clarity, enhanced stress resilience, and potential improvements in exercise performance with consistent use.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC9021834/ – This systematic review examined the effects of Rhodiola rosea supplementation on athletic ability and muscle damage. The review of 10 studies on human subjects found that Rhodiola rosea supplementation improves athletic ability and reduces muscle damage. However, the methodological quality of the included studies was generally low, limiting the strength of the evidence.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10784128/ – This narrative review assessed the potential of Rhodiola rosea to enhance exercise performance. Analyzing 16 clinical trials on human subjects, the review found that Rhodiola rosea may enhance exercise performance, but results are inconsistent. The variability in study design and dosing contributed to the mixed findings.
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2018.01415/full – This systematic review and meta-analysis investigated the effects of Rhodiola rosea on learning and memory in animal models. The review found that Rhodiola rosea improves learning and memory in animal models. The study provides high-quality evidence for the cognitive benefits of Rhodiola rosea in animal models, but the results may not be directly applicable to humans.
https://examine.com/supplements/rhodiola-rosea/ – Examine.com provides a comprehensive overview of Rhodiola rosea, summarizing its benefits, mechanisms, and safety profile based on available research. It highlights Rhodiola's adaptogenic properties and its potential to reduce stress and fatigue, while also noting the limitations of current research and the need for further studies.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/ – This study investigates the antidepressant effects of Rhodiola rosea. The research suggests that Rhodiola rosea has antidepressant properties and can be used to improve mood and reduce symptoms of depression. Further studies are needed to confirm these findings and determine the optimal dosage and duration of treatment.