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Organic Rhodiola Root

Also known as: Rhodiola, Golden Root, Roseroot, Organic Rhodiola Root, Rhodiola rosea

Overview

Rhodiola rosea, commonly known as Rhodiola, Golden Root, or Roseroot, is a perennial plant native to cold regions of Europe and Asia, with its root primarily used as a dietary supplement. It is classified as an adaptogen, meaning it is purported to enhance the body's resistance to various physical, chemical, and biological stressors. Key bioactive compounds found in Rhodiola include rosavin, salidroside, and tyrosol, which are believed to be responsible for its therapeutic effects. Research on Rhodiola spans preclinical and clinical studies, showing increasing interest in its potential benefits for cognitive function, mood regulation, and physical performance. While evidence quality varies, systematic reviews indicate potential benefits, though they often highlight methodological limitations in many trials. It is available as a botanical extract and is a popular herbal adaptogen supplement.

Benefits

Rhodiola rosea offers several evidence-based benefits, primarily due to its adaptogenic properties. For cognitive function, a 2018 systematic review and meta-analysis of preclinical studies found that Rhodiola significantly improved learning and memory in animal models, showing a moderate effect size. While this suggests potential, direct clinical translation to humans requires further research. In terms of physical performance, a 2023 systematic review of 13 randomized controlled trials reported that acute Rhodiola supplementation improved endurance performance and reduced perceived exertion in healthy adults. Chronic use showed benefits for anaerobic exercise performance and may reduce muscle damage markers, though effects on endurance were inconsistent. For mood and stress, extracts have demonstrated antidepressant-like, anxiolytic, and adaptogenic effects in animal models and some human studies, potentially by influencing monoamine oxidase activity. While positive effects are reported across these areas, heterogeneity and risk of bias in studies limit precise quantification of effect sizes, which are generally considered moderate. Acute dosing may provide immediate benefits for exercise, while mood and muscle recovery effects may require chronic use.

How it works

Rhodiola rosea exerts its effects primarily by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which helps reduce the release of stress hormones. Its bioactive compounds, particularly salidroside and rosavin, are believed to inhibit monoamine oxidases A and B (MAO-A and MAO-B). This inhibition leads to increased levels of central neurotransmitters such as serotonin, dopamine, and norepinephrine, contributing to its mood-enhancing and cognitive effects. Additionally, Rhodiola possesses antioxidant properties that help reduce oxidative stress, especially during physical exertion. Its adaptogenic effects are also linked to enhanced cellular energy metabolism and improved mitochondrial function, supporting the body's overall resilience to stress.

Side effects

Rhodiola rosea is generally considered well-tolerated and has a good safety profile in clinical studies. Side effects are rare and typically mild, occasionally including gastrointestinal discomfort or dizziness. There are no significant drug interactions or contraindications that have been firmly established. However, caution is advised when combining Rhodiola with MAO inhibitors or stimulant medications, as there is a theoretical potential for additive effects due to its influence on monoamine levels. Individuals with bipolar disorder should use Rhodiola with caution, as adaptogens can sometimes trigger manic episodes in susceptible individuals. Insufficient safety data exists for special populations, including pregnant or lactating women and children, so its use in these groups is not recommended without medical supervision. As with any supplement, it is advisable to consult a healthcare professional before starting Rhodiola, especially if you have pre-existing medical conditions or are taking other medications.

Dosage

Effective doses of Rhodiola rosea in studies typically involve standardized extracts containing approximately 1% salidroside and 3% rosavin. For acute supplementation, doses generally range from 100 mg to 600 mg of a standardized extract. When used for chronic purposes, daily intake often falls within the range of 200-600 mg per day, taken over several weeks. The timing of supplementation can influence outcomes; for exercise or cognitive tasks, acute dosing 30-60 minutes prior to the activity is common. To ensure purity and consistent active compound concentration, it is highly recommended to choose third-party tested products. While specific upper limits are not well-defined due to its good safety profile, adhering to recommended dosages is important. Individual responses may vary, and it's advisable to start with a lower dose and gradually increase if needed.

FAQs

Is Rhodiola safe for daily use?

Generally, Rhodiola is considered safe for daily use, but long-term safety data beyond several weeks or months is limited. Most studies evaluate short to medium-term use.

How soon do effects appear?

Some benefits, particularly for exercise performance and acute cognitive tasks, may appear within 30-60 minutes of a single dose. Mood-related benefits may require several weeks of consistent daily use.

Can it replace pharmaceuticals?

No, Rhodiola is a complementary supplement with moderate evidence for its effects. It should not be used as a replacement for prescribed medications, especially for conditions like depression or anxiety.

Are all Rhodiola supplements equal?

No, the quality and efficacy of Rhodiola supplements can vary significantly. It is crucial to choose products that are standardized for active compounds like salidroside and rosavin, and ideally, are third-party tested for purity and potency.

Research Sources

  • https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2018.01415/full – This systematic review and meta-analysis of preclinical studies investigated the effects of Rhodiola rosea on learning and memory in animal models. It found significant improvements with moderate effect sizes, providing mechanistic insights into its cognitive benefits. However, the study noted the presence of heterogeneity among the included animal studies, limiting direct clinical translation to humans.
  • https://pubmed.ncbi.nlm.nih.gov/37495266/ – This systematic review analyzed 13 randomized controlled trials (RCTs) involving 263 healthy adults to evaluate the effects of Rhodiola on exercise performance. It concluded that acute supplementation improved endurance and reduced perceived exertion, while chronic supplementation showed benefits for anaerobic performance and muscle damage markers. The review highlighted heterogeneity and risk of bias as limitations, calling for more rigorous future trials.
  • https://www.ema.europa.eu/en/documents/herbal-report/draft-assessment-report-rhodiola-rosea-first-version_en.pdf – This assessment report by the European Medicines Agency (EMA) evaluated both clinical and preclinical evidence for Rhodiola rosea extracts. It confirmed adaptogenic, antidepressant-like, and anxiolytic effects, noting the inhibition of MAO A/B as a key mechanism. While supporting traditional use, the report also identified methodological shortcomings in some clinical trials, emphasizing the need for further robust research.

Supplements Containing Organic Rhodiola Root

Sweetgreens Daily Greens With Adaptogens by Healthy Skoop
65

Sweetgreens Daily Greens With Adaptogens

Healthy Skoop

Score: 65/100
B-COMPLEX by VIMERGY®
80

B-COMPLEX

VIMERGY®

Score: 80/100
Adapto B-Complex by Vimergy®
83

Adapto B-Complex

Vimergy®

Score: 83/100
Vita-Min-Balance™ WOMEN'S 2 PER DAY MULTIVITAMIN by PURE SYNERGY®
78

Vita-Min-Balance™ WOMEN'S 2 PER DAY MULTIVITAMIN

PURE SYNERGY®

Score: 78/100
daily greens by Huel®
63

daily greens

Huel®

Score: 63/100
daily greens Watermelon Flavor by Huel®
65

daily greens Watermelon Flavor

Huel®

Score: 65/100
BRAIN BLOOM™ by WOODEN SPOON HERBS™
65

BRAIN BLOOM™

WOODEN SPOON HERBS™

Score: 65/100
Relax Gummies by Electric Cloud
55

Relax Gummies

Electric Cloud

Score: 55/100
One Daily Women's 40+ by true grace.
75

One Daily Women's 40+

true grace.

Score: 75/100
Genius drops SMARTBERRY VANILLA by JOYSPRING
55

Genius drops SMARTBERRY VANILLA

JOYSPRING

Score: 55/100
functional Pre-Workout LEMONS & LIMES by KONO
68

functional Pre-Workout LEMONS & LIMES

KONO

Score: 68/100

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