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Siberian Rhodiola Root Extract

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

Overview

Rhodiola rosea, also known as Siberian Rhodiola, Roseroot, or Golden Root, is an adaptogenic herb that grows in high-altitude, cold regions of Asia and Europe. It has been used traditionally to help the body adapt to stress. The extract is often standardized to contain specific amounts of rosavins and salidroside, which are considered its active components. Rhodiola rosea is primarily used to enhance mental performance, reduce fatigue, improve mood, and alleviate symptoms of depression and anxiety. Research on Rhodiola rosea is moderately mature, with several clinical trials and systematic reviews, although more rigorous studies are needed to fully establish its efficacy. The quality of available evidence varies, with some studies showing methodological limitations, such as small sample sizes and lack of adequate blinding.

Benefits

Rhodiola rosea has several evidence-based benefits. Studies have shown it can significantly reduce fatigue and improve mental performance, including sustained attention and reaction time. Systematic reviews suggest it may alleviate symptoms of mild to moderate depression and anxiety, although it is less effective than conventional antidepressants for major depression. Some evidence indicates that Rhodiola rosea can improve physical performance by reducing oxidative stress and muscle pain, primarily by reducing the neural sensation of fatigue rather than enhancing physical capacity directly. It has shown benefits in reducing mental fatigue and improving well-being in students and individuals under work-related stress. Preliminary evidence suggests it may also be beneficial in reducing post-COVID-19 fatigue by improving bioenergetics and BDNF levels. Effect sizes vary, but clinically meaningful improvements in mental health symptoms have been observed.

How it works

Rhodiola rosea is believed to act through several mechanisms, including modulating monoamine oxidase (MAO) activity and influencing the brain-derived neurotrophic factor (BDNF) pathway. It also regulates neuronal reactive oxygen species (ROS). It affects the central nervous system by altering serotonin receptor expression and potentially influencing stress response pathways. The active compounds, particularly rosavins and salidroside, interact with various molecular targets, including MAO and acetylcholinesterase. These interactions contribute to its adaptogenic effects, helping the body manage stress and improve cognitive and physical performance.

Side effects

Rhodiola rosea is generally considered safe when used at recommended doses. Common side effects, occurring in more than 5% of users, are relatively rare but can include dry mouth, dizziness, and restlessness. Uncommon side effects, affecting 1-5% of users, may include gastrointestinal issues, although data is limited. No significant rare side effects have been reported in the literature. There is potential for interaction with other medications, particularly those affecting the central nervous system, but specific interactions are not well-documented. Caution is advised in individuals with bipolar disorder or those taking antidepressants due to potential interactions. Pregnant or breastfeeding women should use Rhodiola rosea with caution due to the lack of specific studies in these populations.

Dosage

Optimal dosages of Rhodiola rosea are typically between 200mg to 400mg per day, standardized to contain 3% rosavins and 1% salidroside. Studies have used doses ranging from 100mg to 660mg per day. There is no established maximum safe dose, but doses above 660mg per day are not commonly studied. It is often taken in the morning to avoid potential sleep disturbances. The extract should be standardized to ensure consistent levels of active compounds. The bioavailability of Rhodiola rosea compounds is not well-studied, but oral ingestion is the most common method of administration. There are no specific cofactors required for its efficacy.

FAQs

Is Rhodiola rosea safe?

Rhodiola rosea is generally safe, but caution is advised for individuals with bipolar disorder or those taking antidepressants due to potential interactions. Pregnant or breastfeeding women should consult a healthcare provider before use.

When is the best time to take Rhodiola rosea?

It is best taken in the morning to avoid potential sleep disturbances. Taking it with food may help reduce the risk of gastrointestinal discomfort.

What results can I expect from taking Rhodiola rosea?

Users may experience improvements in mental fatigue, mood, and possibly physical performance. However, the extent of these benefits can vary depending on individual factors and dosage.

Can Rhodiola rosea replace medical treatment for depression or anxiety?

No, Rhodiola rosea is not a substitute for medical treatment for depression or anxiety but may be used as a complementary therapy under the guidance of a healthcare professional.

Research Sources

https://schw-aerztej.healthbooktimes.org/article/74319-the-potential-role-of-rhodiola-rosea-l-extract-ws-1375-for-patients-with-post-covid-19-fatigue – This clinical trial suggests that Rhodiola rosea extract WS®1375 may improve fatigue and exhaustion in patients with post-COVID-19 fatigue. The study indicates that the extract modulates neuronal ROS regulation, bioenergetics, and BDNF levels, potentially contributing to its beneficial effects.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.856287/full – This systematic review examined the effects of Rhodiola rosea supplementation on exercise and sport performance. The review found potential benefits in reducing oxidative stress and muscle pain, as well as improving athletic explosive power, although the methodological quality of the included studies was generally low.
https://examine.com/supplements/rhodiola-rosea/research/ – Examine.com provides a summary of research on Rhodiola rosea, covering various aspects such as fatigue reduction, cognitive function, and mood enhancement. It highlights the mixed quality of evidence and the need for more rigorous studies to confirm its efficacy.
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2018.01415/full – This systematic review investigated the effects of Rhodiola rosea on mental health outcomes. The review suggests that Rhodiola rosea may alleviate symptoms of mild to moderate depression and anxiety, and enhance mood, but emphasizes the need for more rigorous studies to validate these findings.
https://intapi.sciendo.com/pdf/10.2478/gp-2019-0022 – This meta-analysis examined the effects of Rhodiola rosea on fatigue. The analysis found that Rhodiola rosea supplementation was associated with improvements in cognitive fatigue, sustained attention, and reaction time, as well as a reduction in perceived fatigue.