Rhodiola Rosea Rhizome Extract
Also known as: Golden Root, Arctic Root, Roseroot, Rhodiola rosea
Overview
*Rhodiola rosea* is a herbal adaptogen native to high-altitude regions of Asia and Europe. Traditionally utilized for its adaptogenic properties, it is primarily used to enhance cognitive performance, reduce fatigue, and improve physical endurance. The plant contains bioactive compounds such as salidroside and rosavin, which contribute to its effectiveness. Research on *Rhodiola rosea* is moderate in maturity, with increasing studies focusing on its impacts on cognitive function, exercise performance, and stress reduction. However, the quality of available evidence is variable, featuring both high-quality studies and limitations in human trials.
Benefits
Evidenced benefits of *Rhodiola rosea* include improvements in cognitive function, particularly in memory and learning in animal models. Human studies indicate its potential to reduce fatigue and enhance exercise performance, especially beneficial for individuals experiencing chronic fatigue or stress. Research findings demonstrate that moderate doses can yield significant improvements, with effects typically observable within a few weeks of consistent use. Although some studies report mixed results, particularly regarding exercise performance, overall improvements have been noted with higher doses.
How it works
*Rhodiola rosea* primarily modulates stress hormones, enhances levels of neurotransmitters, and improves energy metabolism. Its adaptogenic properties are linked to its ability to affect the central nervous system and cardiovascular system, influencing biological pathways such as BDNF (Brain-Derived Neurotrophic Factor) pathways and antioxidant defenses. While specific molecular targets have been identified, there is limited data on the bioavailability of the extracts in humans.
Side effects
The overall safety profile of *Rhodiola rosea* is generally favorable, with minimal side effects reported. Common side effects, occurring in more than 5% of users, can include mild gastrointestinal issues. Less frequently, symptoms such as insomnia and dry mouth may occur. Rare allergic reactions have also been noted, but these are listed as less than 1% frequency. It is important to be cautious of potential drug interactions, particularly with blood thinners and diabetes medications, and use during pregnancy and breastfeeding is not advised due to a lack of sufficient data. Individuals with hypertension should use it with caution.
Dosage
The minimum effective dose of *Rhodiola rosea* is generally recognized as 100-200 mg per day, with an optimal dosage range between 200-680 mg for endurance and around 1500 mg for strength and power applications. Maximum safe dosage limits have not been universally established but typically do not exceed 1500 mg. For best results, it is advised to take the supplement 30-60 minutes before engaging in exercise or stressful situations. Standardized extracts should contain 1% salidroside and 3% rosavin. Variability in bioavailability based on extract quality may influence dosing efficacy.
FAQs
How should I start using Rhodiola rosea?
Begin with lower doses and gradually increase while monitoring for effects.
Is Rhodiola rosea safe to take with medications?
It is generally safe, but consult a healthcare provider if you are on other medications.
When is the best time to take Rhodiola rosea?
It's best taken 30-60 minutes before exercise or stressful situations.
What kind of results can I expect?
Users typically report improved endurance and reduced fatigue over time.
Is Rhodiola rosea a stimulant?
No, it is not a stimulant; its effects are more subtle and develop over time.
Research Sources
- https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2018.01415/full – This systematic review assesses animal studies and suggests that *Rhodiola rosea* improves learning and memory, despite limitations in human data quality.
- https://pubmed.ncbi.nlm.nih.gov/35464040/ – This clinical trial involving subjects with chronic fatigue found significant symptom reduction following treatment with the WS® 1375 extract of *Rhodiola rosea*, although it was an open-label study, indicating moderate quality.
- https://karger.com/cmr/article/24/1/46/67709/Rhodiola-rosea-in-Subjects-with-Prolonged-or – A narrative review discusses mixed results regarding exercise performance in 363 participants across 16 trials, highlighting a need for further research on dosage efficacy and application.
Supplements Containing Rhodiola Rosea Rhizome Extract
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