Rhodiola rosea: Advantages, potential risks, and security aspects
Rhodiola rosea, also known as arctic root, golden root, king's crown, rose root, and Hong Jing Tian, is a flowering herb that grows in cold, high-altitude regions of Europe and Asia. This adaptogenic herb has gained popularity in recent years due to its potential benefits in reducing stress, enhancing cognitive function, and improving physical performance.
Modern human studies support Rhodiola rosea's role as an adaptogen, aiding in stress reduction, cognitive enhancement, mild to moderate depression symptom relief, and possibly physical performance improvement. The key active compounds, rosavin and salidroside, are believed to provide antioxidant, anti-inflammatory, and neuroprotective effects contributing to these benefits.
Clinical studies and reviews indicate that Rhodiola rosea, typically at doses of 200-600 mg/day standardized to 3% rosavins and 1% salidrosides, helps reduce mental fatigue and stress, improve short-term memory, executive function, cognitive performance under pressure, reaction time, and working memory. It has shown benefits in populations such as night-shift workers, athletes, military personnel, and individuals with post-COVID brain fog.
Clinical trials have demonstrated Rhodiola’s effectiveness in significantly reducing symptoms of mild to moderate depression, improving mood balance, sleep quality, and overall physical well-being. The SHR-5 extract containing bioactive compounds rosavin and salidroside is commonly used in these studies, with doses around 340-680 mg per day showing benefit.
Preliminary evidence suggests that Rhodiola may improve aspects of resistance exercise performance, though this evidence is weaker and requires further confirmation. Some studies have shown reduced pain and muscle damage, improved skeletal muscle function, reduced oxidative stress due to its antioxidant properties, and improved explosive power.
However, it is essential to note that Rhodiola may interact with certain medications, including monoamine oxidase inhibitors (MAOIs), antibiotics, antianxiety medications, antidepressant medications, birth control pills, diabetes medication, thyroid medication, blood thinning medications. Therefore, it is best to consult a healthcare provider before use, especially for those sensitive to stimulants or those with specific medical conditions.
Rhodiola is generally well-tolerated, with a favorable safety profile in the doses studied (200-600 mg/day). Side effects are typically mild and rare but may include dizziness, dry mouth, or jitteriness in some individuals. However, the safety during pregnancy and breastfeeding is unclear.
The Food and Drug Administration (FDA) regulates herbs and supplements as food, not drugs, which may lead to issues with quality, purity, and unclear dosage information. It is best to follow the manufacturer's instructions when taking Rhodiola and avoid exceeding the stated dose.
Some research suggests that Rhodiola may be beneficial for people with age-related diseases. A 2020 study found that people with mild to moderate depression who took Rhodiola experienced greater improvement in depression scores than those taking placebos. The group taking two Rhodiola capsules experienced the greatest improvement overall, suggesting Rhodiola may be a safe and effective alternative or addition to prescription antidepressants for some people.
In summary, Rhodiola rosea is supported by modern human studies as an adaptogen that aids in stress reduction, cognitive enhancement, mild to moderate depression symptom relief, and possibly physical performance improvement, with a good safety profile but a need for caution regarding potential drug interactions.
- The predictive benefits of Rhodiola rosea, a well-known adaptogenic herb, may extend beyond stress reduction and cognitive enhancement, as it shows potential in managing mild to moderate depression symptoms, as indicated by clinical trials.
- A supplement rich in the active compounds rosavin and salidroside, Rhodiola rosea, has been found to improve not only mental health but also physical well-being, with an impact on obesity by promoting fitness-and-exercise and health-and-wellness.
- Eczema sufferers might find relief from some symptoms with the help of Rhodiola supplements, given its anti-inflammatory and neuroprotective properties, considered essential for its adaptogenic effects.
- To maintain optimal mental health, incorporating Rhodiola rosea as a part of one's nutrition regimen could be beneficial, as it has demonstrated positive impacts on mental fatigue reduction and mood balance, contributing to overall cognitive function.
- According to recent science, supplementing with Rhodiola rosea could offer various benefits for those aiming to improve their fitness-and-exercise routines, such as reducing pain and muscle damage, enhancing skeletal muscle function, and improving explosive power, although more research is needed to confirm these findings.
