What is Rhodiola rosea?

An Ancient Herb with Powerful Health Benefits

Also known as the “golden root” and “Arctic root”, Rhodiola rosea is an ancient herb that naturally grows in the cold, mountainous areas of the Arctic, European, and Asiatic regions of the world. [1]. Rhodiola rosea has been used for centuries in Eastern medicine to support memory, stress reduction, mood, and exercise performance.

This jam-packed herb contains over 140 important compounds, including glycosides, flavonoids, tannins, and other phenolic compounds [2,3]. These phenolic compounds are potent antioxidants, which naturally balance the oxidative stress that could otherwise lead to cell damage and result in an array of diseases.

“Rhodiola rosea has been used for centuries in Eastern medicine to support memory, stress reduction, mood, and exercise performance.”

An important feature of Rhodiola rosea is that it has been scientifically labeled as a powerful “adaptogenic” herb [4].

What is an adaptogenic herb? To put it simply, when the body is faced with stress, it adapts in one way or another. An adaptogenic herb, like Rhodiola rosea, helps the body to adapt and become more capable of beneficially responding when faced with an environmental, physical or psychological stressor. Essentially, these types of herbs help to protect the body from damaging stressors.

Through these unique qualities, Rhodiola rosea can help boost overall wellness and can aid in performing the activities of everyday life.

Rhodiola Supports Brain Health

Antioxidants are vital to defending the brain against damaging oxidative stressors. The antioxidants within Rhodiola rosea support neuroprotection in multiple ways.

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Rhodiola Supports Brain Health

Antioxidants are vital to defending the brain against damaging oxidative stressors. The antioxidants within Rhodiola rosea support neuroprotection in multiple ways.

Supports Stress and Burnout Reduction – One research study found that participants who took Rhodiola rosea for 4 weeks had reported significantly improved stress levels and reduced fatigue [5]. Elevated stress levels over a long period can lead to burnout and mental exhaustion. Remarkably, studies have found clinically significant improvements in burnout with Rhodiola rosea supplementation [6].
Supports Memory & Focus – Recent studies suggest that Rhodiola rosea may beneficially alter brain chemistry and improve blood flow to the brain, ultimately protecting brain cells [7]. These neuroprotective qualities indicate that Rhodiola rosea may maintain and support memory, focus, and learning.
Supports Mood & Wellbeing – Rhodiola rosea may act as a natural antidepressant and improve the way the blood-brain barrier transports serotonin and precursors of dopamine, which are crucial mood neurotransmitters [8,9]. Additionally, Rhodiola rosea may help to enhance levels of mood-boosting neurotransmitters by inhibiting the enzyme (monoamine oxidase) that breaks them down [10].
Supports the Brain’s Defenses Against Anxiety - Rhodiola rosea may also support the brain’s defenses against anxiety. In individuals with generalized anxiety disorder, one study found that supplementation with Rhodiola rosea for 10 weeks significantly lowered self-reported anxiety levels [11].

“These neuroprotective qualities indicate that Rhodiola rosea may maintain and support memory, focus, and learning.”

Rhodiola Supports Physical Energy

One of the most popular uses for Rhodiola rosea is for supporting optimal energy levels within the body. Current research suggests that these benefits may be due to the antioxidant capabilities of this powerful herb.

Adrenal Support – The adrenal gland is responsible for responding to stress by altering the levels of stress hormones (noradrenaline and cortisol) within the body [12]. When this gland becomes fatigued, it can no longer produce these vital hormones and leads to reduced energy. Through its adaptogenic roles, Rhodiola rosea may improve the stress response and beneficially regulate the way the adrenal glands secrete and maintain levels of noradrenaline and cortisol. As a result, Rhodiola may support physical energy.
Supports Athletic Performance – Current research suggests that Rhodiola rosea works as an adaptogen and increases levels of proteins that regulate stress [12]. The result is that these interactions indirectly increase levels of the main energy molecule, adenosine triphosphate (ATP). This provides more direct fuel to boost exercise performance. Rhodiola may also support exercise endurance by altering the way the body perceives effort [13].
Supports Libido – Research shows that sexual dysfunction may be a physical response that occurs when people are fatigued from chronic stress [12]. This is because stress hormones directly influence the way that the hypothalamus and pituitary gland release libido-influencing hormones. Clinical research indicates that Rhodiola may support sexual function in in those affected by stress [14].

“Rhodiola rosea may potentially have a two-fold effect on enhancing immunity.”

Rhodiola Maintains Immunity

It is well known that stress can lead to changes that ultimately weaken the immune system. Therefore, Rhodiola rosea may potentially have a two-fold effect on enhancing immunity.

Supports the Stress Response - Rhodiola may support immunity by reducing the effects of corticosteroids and catecholamines, which are stress hormones that can weaken the immune system when they are in overdrive [12,15].
Maintains Survival of Immune Cells - The phenolic compounds within the herb are antioxidants, which maintain immunity by supporting the survival of immune cells called T-cells and antibodies [16]. These immune cells target damaged cells, bacteria, viruses, and fungi which can harm the human body [17].

Rhodiola Supports Heart Health

Supports Health of Arteries – Excess inflammation can lead to the production of harmful oxygen radicals and an impaired ability to metabolize fats in the form of lipids. As a result, these lipids can accumulate, block arteries, and impede blood flow. Recent research suggests that an important molecule within Rhodiola rosea, called salidroside, may support lipid metabolism and arterial health [18].
Supports Protection during Heart Injury - Lack of blood flow to the heart results in an injury that can damage precious heart cells and lead to an oxygen-depleted state (hypoxia). Research indicates that salidroside, anactive molecule within Rhodiola rosea, can support protection of the heart from hypoxia by beneficially increasing sugar and protein uptake [19].
Supports Healthy Heart Function – Excess emotional stress can impair heart function and increase the risk of cardiovascular disease and heart attacks [20,21]. Clinical research suggests Rhodiola rosea may beneficially alter the stress response of the heart by interacting with opioid receptors [22]. This theory may correlate with the several research studies which suggest that Rhodiola rosea may support heart rate, healthy heart rhythm, and strength of heart muscle [23].

Recommended Dosages & Safety

In studies conducted on the safety of Rhodiola rosea extract for stress-related symptoms, dosages of up to 400 mg per day were found to be both safe and effective [5]. For symptoms of depression, dosages of 340-680 mg were found to be both tolerable and effective [9].

Though there are currently no studies that have found conclusive evidence of any adverse effects that are linked to Rhodiola rosea extract, one study reported no serious adverse effects associated with dosages of 400 mg per day [5]. The most common side effects reported were mild and consisted of neurological and gastrointestinal-related side effects.

References

1. Kelly GS. Rhodiola rosea: a possible plant adaptogen. Altern Med Rev. 2001;6(3):293-302.

2. Panossian A, Wikman G, Sarris J. Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine. 2010;17(7):481-493. doi:10.1016/j.phymed.2010.02.002

3. Kosakowska O, Bączek K, Przybył JL, et al. Antioxidant and Antibacterial Activity of Roseroot (Rhodiola rosea L.) Dry Extracts. Molecules. 2018;23(7):1767. Published 2018 Jul 18. doi:10.3390/molecules23071767

4. Kelly GS. Rhodiola rosea: a possible plant adaptogen. Altern Med Rev. 2001;6(3):293-302.

5. Edwards D, Heufelder A, Zimmermann A. Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms-- results of an open-label study. Phytother Res. 2012;26(8):1220-1225. doi:10.1002/ptr.3712

6. Kasper S, Dienel A. Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatr Dis Treat. 2017;13:889-898. Published 2017 Mar 22. doi:10.2147/NDT.S120113

7. Ma GP, Zheng Q, Xu MB, et al. Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Front Pharmacol. 2018;9:1415. Published 2018 Dec 4. doi:10.3389/fphar.2018.01415

8. Saratikov SA, Krasnov EA. Rhodiola rosea is a Valuable Medicinal Plant (Golden root). Monograph Tomsk State University Press, Tomsk. 1987;252

9. Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmstrom C, Panossian A. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 2007;61(5):343- 348.17990195

10. van Diermen D, Marston A, Bravo J, Reist M, Carrupt PA, Hostettmann K. Monoamine oxidase inhibition by Rhodiola rosea L. roots. J Ethnopharmacol. 2009;122(2):397-401. doi:10.1016/j.jep.2009.01.007

11. Bystritsky A, Kerwin L, Feusner JD. A pilot study of Rhodiola rosea (Rhodax) for generalized anxiety disorder (GAD). J Altern Complement Med. 2008;14(2):175-180. doi:10.1089/acm.2007.7117