Rhodiola Rosea: 8 Benefits, Dosage, And Side Effects

Rhodiola rosea has been used for centuries in traditional medicine. It is also called roseroot, golden root, or the Arctic root. Rhodiola rosea benefits can be attributed to its phenolic and alkaloid components. This flowering plant has high medicinal values and is also known for its antidepressant and anti-fatigue properties. R. rosea may help manage stress, fight fatigue, improve brain function, reduce depression symptoms, and enhance exercise ability. Here, we understand the important health benefits of Rhodiola rosea, its dosage, and the possible side effects. Keep reading.

Trivia

Carl Linnaeus, a Swedish botanist, named the herb “Rhodiola rosea” in 1725 and recommended it for hernias, among other conditions.

What Are The Health Benefits Of Rhodiola rosea?

1. Helps Manage Stress

Rhodiola rosea

has long been used as an adaptogen (a substance used in herbal medicine that helps you deal with stress). Adaptogens can reduce stressful feelings and increase mental alertness. A study conducted by the University of Surrey on 80 mildly anxious participants found that the extracts of Rhodiola rosea reduced their stress levels. Also, a study published in Pharmaceuticals suggests that adaptogenic herbs like Rhodiola rosea have neuroprotective activity. However, more studies are needed to understand this effect of Rhodiola rosea in humans.

Did You Know?

Rhodiola rosea is a highly resilient herb that thrives in harsh conditions of high elevation, cold weather, and intense sun, developing potent healing compounds.

2. Improves Cognitive Performance

A study conducted by the University of Exeter

found that oral administration of R. rosea improves mental performance. According to a study conducted on rats, the alcohol and aqueous extracts of Rhodiola rosea roots are effective in improving memory and learning abilities. A 12-week analysis that included 120 people with cognitive deficiencies who were given two different doses of R. rosea found that they showed a significant improvement in cognitive function.

Repeated administration of Rhodiola rosea has also been found to improve concentration and mental performance. A study conducted by the Armenian State Medical University on physicians who were on night duty found that repeated low-dose treatment of rhizome Rhodiola rosea improved their cognitive functions.

A YouTuber shared his experience of taking Rhodiola rosea daily. He shared that “Rhodiola seems to enhance my ability to be in the zone, to be in the moment. Rhodiola definitely seems to improve my feelings of productivity (i).” It also helped him concentrate on one thought at a time and not let his attention get diverted to another chain of thought in between.

3. Fights Fatigue

The extracts of Rhodiola rosea are said to have an anti-fatigue effect and can be used in the treatment of fatigue related to stress. A study conducted on 100 people with chronic fatigue symptoms found that ethanolic extracts of the roots and rhizomes of Rhodiola rosea provide temporary relief from stress symptoms. However, more studies are warranted to understand this benefit of Rhodiola rosea related to physical and mental fatigue in humans.

4. Enhances Exercise Capacity

The anti-fatigue activity of this flowering plant can improve physical performance. Research suggests that the intake of acute Rhodiola rosea can improve endurance exercise capacity, speed of limb movement, and muscle strength. A review published in the Journal of Sports Medicine suggests that the consumption of R. rosea enhances exercise performance without changing energy expenditure. However, more studies are needed to understand this effect of Rhodiola rosea in humans.

5. Reduces Symptoms Of Depression

Did you know that around 350 million adults around the world have Major Depressive Disorder (MDD)? According to findings from the 2015–2020 National Survey on Drug Use and Health published in Elsevier, approximately 9.2% of Americans aged 12 years and older experienced a major depressive episode in 2020. The prevalence was notably higher among young adults aged 18–25 years (17.2%) and adolescents aged 12–17 years (16.9%). It highlighted a rapid increase in depression among adolescents and young adults, except for adults aged 35 years and above where the rates remained steady.

Rhodiola rosea has been in use for centuries in the treatment of depression and anxiety. A pilot study conducted by the University of California on ten participants found that there was a significant improvement in their symptoms of generalized anxiety disorder after being treated with an R. rosea supplement for 10 weeks.

The anti-depressive properties of Rhodiola rosea were also found effective in treating mild to moderate depression. A 14-days trial on 80 mildly anxious participants found that the intake of Rhodiola rosea (2 x 200 mg daily) helps reduce depression and anxiety disorders.

6. Helps Treat Cancer

The antioxidant compounds in this herb have antitumor and antimetastatic effects that help fight cancer. A study conducted by the University of California found that extracts of Rhodiola rosea and its bioactive compounds, such as salidroside, can inhibit the growth of tumor cells in the bladder. This bioactive component of R. rosea also exhibits anti-proliferative properties that act against colon cancer in humans. However, more studies are warranted before drawing any solid conclusions.

7. Helps In Diabetes Management

The bioactive component and natural antioxidant in Rhodiola rosea, salidroside, is said to be effective in diabetes control. Beta-cell failure is the major determinant in type 2 diabetes. According to a study conducted on mice, Rhodiola rosea is effective in the prevention of beta-cell failure, thereby preventing diabetes. A review published in the BMC Complementary Medicine and Therapies also suggests that R. rosea and its water extract treats hyperglycemia (high blood sugar).

Also, Rhodiola rosea can improve longevity and athletic performance. The anti-arrhythmia effect of R. rosea is used in the treatment of heart diseases. However, limited data is available in these aspects.

8. Helps Improve Sexual Dysfunction

Rhodiola rosea is known to be an effective solution against sexual dysfunction like premature ejaculation. In a study, 91 individuals with lifelong PE were given tablets formulated with Rhodiola rosea, folic acid, biotin, and zinc daily for 90 days. After the treatment period, improvements were observed in the control of ejaculation and overall quality of their sexual life. Ejaculation is controlled by the central and peripheral nervous systems via a single neurotransmitter 5-HT. Rhodiola rosea may be able to improve the level of 5-HT in the hippocampus, thereby offering better ejaculation control. Also, there were very few reported side effects. Therefore, this suggests that the combination of Rhodiola rosea with other nutrients may significantly enhance ejaculatory control and improve sexual satisfaction in individuals dealing with lifelong premature ejaculation. Additionally, Rhodiola rosea also showed improvements in physical and mental performance and certain mental health conditions.

Fun Fact

The Vikings consumed Rhodiola rosea, aiming to enhance their endurance and strength for greater success in battles and pillaging.

These are the impressive health benefits of Rhodiola rosea. But, how and how much R. rosea should you consume? Find these details in the following section.

How To Take Rhodiola Rosea And Dosage

Rhodiola rosea

is available in different forms such as dried powder, tea, liquid extract, capsules, and tablets. The dosage of R. rosea varies between brands, purpose, and product types.

• A 200 mg dose of Rhodiola rosea extract for 4 weeks (twice daily) was found effective in one trial conducted on 1375 individuals with stress symptoms.

• A dose of 200 mg of Rhodiola rosea an hour before exercise can improve your exercise ability.

• There is no recorded scientific research on dosage for children.

Also, always check the product labels before using this herb and consult a doctor to get personalized dosage recommendations as per your health condition.

Note: Take R. rosea on an empty stomach 30 minutes before breakfast and lunch.

You can consume R. rosea in the form of tea that you can make easily with two ingredients. Listed below is the process to make Rhodiola rosea tea. Check it out!

how to make Rhodiola rosea tea. Check it out!

How To Make Rhodiola Rosea Tea

What You Need

• Rhodiola roots – 2 tablespoons
• Raw honey – 1 tablespoon (if you want to avoid honey for any medical reasons you can add stevia leaf or its extract)

Process

1. Add the Rhodiola roots to a jar.
2. Bring 1 quart of water to a boil.
3. Carefully pour the hot water over the roots.
4. Place a lid on top and let the tea steep for 12 minutes.
5. Gently stir the mixture before straining it.
6. Let the tea cool down a bit before adding honey. Stir or shake the tea to dissolve the honey.
7. The cooling of the tea helps you get all the wonderful qualities of raw honey.

Consumption of Rhodiola rosea and its dietary supplements is generally considered safe. But, excess amounts may lead to some side effects. What are the side effects of Rhodiola rosea? Scroll down to find out.

Are There Any Side Effects Of Rhodiola rosea?

Intake of Rhodiola rosea is generally considered safe. But, it may cause some rare adverse effects if it is consumed in excess amounts. These side effects include jitteriness, agitation, dry mouth, and sleeping problems. Also, people with bipolar disorder and people on high blood pressure medications should avoid using this herbal medicine. However, limited data is available on the side effects of Rhodiola rosea and its supplements.

While buying R. rosea, you should remember some important points. What should you look for when buying Rhodiola rosea? Scroll down to learn more.

What Should You Look For While Buying Rhodiola Rosea?

• Always check the product labels for the active ingredients in the product formulations and other added ingredients like flavorings.
• Some Rhodiola rosea supplements are at risk of adulteration. Hence, you should be extra careful while buying any of these herbal supplements.
• Check for safety seals and certifications from reputed organizations. Or, choose brands that have NSF and USP seals on their product labels.
• Also, check for the concentration of rosavins and salidrosides in the products. In general, they contain a standardized amount of 3% rosavins and 1% salidrosides.

Frequently Asked Questions

Which is better: ashwagandha or Rhodiola?

It depends on your needs. As per anecdotal evidence, ashwagandha benefits the body with relaxation, while rhodiola stimulates your mind and boosts your energy levels.

Can you drink alcohol with Rhodiola rosea?

The link between alcohol consumption and taking Rhodiola rosea is not established scientifically. Consult your doctor for more information.

What is the difference between Rhodiola and Rhodiola rosea?

None. Rhodiola rosea is the official scientific name of the adaptogenic plant Rhodiola.

Is Rhodiola rosea good for erectile dysfunction?

Possibly. Rhodiola contains salidroside that may help alleviate hypoxia and manage erectile dysfunction (30).

Rhodiola roses are highly beneficial for beating stress and anxiety. Moreover, it also has anti-cancer properties. There are many more health benefits that this medicinal herb provides. Check out the next video to explore them all!

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Shivani SikriPG Diploma in Dietetics & Public Health Nutrition

     

Shivani Sikri is the founder and chief nutritionist at Nutri4Verve and has more than 10 years of experience. She recommends a well-balanced, holistic lifestyle modification approach, based on combinations, metabolism, and genetic and medical requirements of her clients.

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