Rhodiola has long been considered an adaptogen, a natural ingredient that enhances your body's general tolerance to stress.
While conventional Western medicine does not officially recognize adaptogens due to the lack of research on the herb, many natural medicine practitioners believe that adaptogens efficiently enhance health without the adverse effects of pharmaceutical medications.
What Is Rhodiola?
Rhodiola Rosea, also known as golden root, Arctic root, and roseroot, is a perennial herb that grows in Arctic and mountainous locations across North America, Europe, and Asia. Considered a traditional medicine, it has been used to treat weariness, moderate depression, anemia, impotence, gastrointestinal diseases, infections, and nervous system illnesses.
Rhodiola can also enhance physical and mental performance, longevity, and job productivity. Rhodiola Rosea plants are categorized as adaptogens, which means they assist in decreasing your susceptibility to physical and mental stress.
What Is Rhodiola Rosea Extract Used For?
Rhodiola root extract may help protect cells from damage and control heart rate. In contrast, Rhodiola Rosea extracts, in combination with another Rhodiola chemical substance called Rhaponticum Carthamoides, may help protect your cells from damage and regulate your heart rate during resistance exercise.
Anti-anoxia, anti-fatigue, anti-cold, and anti-altitude sickness are some of the primary effects of Rhodiola root extract. It may boost immunity, improve cognitive and physical performance, and act as an anti-aging agent.
Rhodiola Rosea extract is thought to be beneficial in treating depression and emotional stress and enhancing memory and mental deficiencies.
How To Use Rhodiola Rosea?
Rhodiola supplementation is available in various forms, including capsules, powders, and liquids. The Rhodiola Rosea extract is made from parts of the plant that have been dried and powdered.
Salidrosides and Rosavins, two active components in Rhodiola, are responsible for most of the golden root's benefits. Salidrosides are critical phenolic chemicals in preventing and treating human breast cancer cells.
Additionally, phenolic compounds have a wide range of anti-oxidant and anti-inflammatory activities. Rosavins are a kind of phenylpropanoid found in plants.
A standardized extract is made to match the natural ratio of two health-boosting compounds found in Rhodiola Rosea supplements.
Precautions
Pregnancy and breastfeeding: There is insufficient evidence and trustworthy information to determine whether or not Rhodiola Rosea extract is safe to use while pregnant or nursing.
Autoimmune Diseases: Rhodiola Rosea may activate the immune system in autoimmune disorders, and this has the potential to exacerbate autoimmune illnesses such as multiple sclerosis (MS), rheumatoid arthritis (RA), and others.
What Are The Benefits Of Rhodiola Rosea?
Today, Rhodiola is commonly utilized as a dietary supplement, quite often in tablets or capsules, and here are scientifically validated benefits of Rhodiola.
It helps reduce anxiety
Rhodiola Rosea's adaptogenic properties make it an excellent aid in overcoming stress and anxiety. Clinical studies in these fields are still in their infancy, but it is very promising. Rhodiola Rosea works by reducing the production of stress hormones without the adverse side effects associated with prescription drugs.
The most promising results are shown in mild to moderate depression and generalized anxiety disorder – more than any other natural supplement.
Rhodiola's antioxidant content can aid in the reduction of anxiety and the alleviation of the consequences of stress. Antioxidants — such as vitamin A, vitamin C, and vitamin E — can help your body battle cell damage caused by chemicals called free radicals. Antioxidants are abundant in plants and fruits.
It may help reduce stress
Because Rhodiola Rosea is an adaptogen, it can aid the body in adapting to stress. Adaptogens are natural therapies, and they operate as a buffer against the adverse effects of stress on the body.
Stress has a significant physical impact on the body, affecting the neurological, endocrine, and immunological systems. Adaptogens possess stimulating qualities that assist in mitigating those adverse effects.
Essentially, these potent, often antioxidant-rich herbs may adapt to your body's needs—whether it's a boost of energy when you're tired or a means to relax during a stressful situation—and assist you in managing your cortisol levels to avoid exhaustion.
It can help with fatigue
Rhodiola Rosea has fewer stimulant effects than caffeine, yet they are apparent. Rhodiola's mild actions on the brain may help alleviate symptoms of tiredness associated with stress and chronic fatigue symptoms, both mental and physical.
These benefits are mediated by the exact mechanism through which Rhodiola Rosea relieves anxiety and tension.
Rhodiola may also aid with muscular exhaustion caused by extended physical activity by lowering lactate and creatine kinase levels. Improvements are found only in conjunction with strenuous exercise but in average and physically fit people.
It may help decrease symptoms of depression
The energy-enhancing and fatigue-fighting qualities of Rhodiola Rosea are the primary reason people use it. According to one piece of research, Rhodiola Rosea helped nursing students on shift work feel less tired than a placebo.
Rhodiola also acts at the cellular level to combat physical and mental fatigue, enhancing energy metabolism and increasing the ability of mitochondria in the brain, as well as the muscles, liver, and blood, to manufacture energy-rich molecules.
Can improve brain function
Rhodiola Rosea is often used to enhance memory and cognitive function. The effects of Rhodiola on persons with attention deficit hyperactivity disorder (ADHD) and other attentive disorders are being studied. These studies demonstrate that Rhodiola has a beneficial impact on mental function by alleviating tiredness and stress.
Additionally, the health benefits of Rhodiola Rosea are also thought to increase mental performance and focus.
Another scientific experiment showed that individuals who took Rhodiola Rosea daily could avoid burnout and retain attention throughout the day.
It may improve exercise performance
Rhodiola has been shown to aid in physical performance and exercise by boosting your endurance. It may even help athletic performance by altering perceived effort, motivating the person to try more. Along with enhancing cerebral performance, Rhodiola has been shown to assist with physical performance and exercise.
In a 2004 study, some individuals were administered 200 mg of Rhodiola a few hours before participating in a stationary bicycle lesson. The subjects who took the Rhodiola exercised for an additional 24 seconds.
Another study examined the impact of Rhodiola on endurance by administering individualized dosages and weight to specific individuals one hour before they took part in a simulated six-mile bicycle race. Those who took Rhodiola finished the race much faster than those who took a placebo.
Rhodiola may help improve diabetes management
Rhodiola alone may have the ability to reduce blood sugar levels. Salidroside, a component of Rhodiola, has anti-diabetic properties. However, when used with diabetic medications, Rhodiola may induce dangerously low blood sugar levels.
When combined with certain herbs and supplements that can help decrease blood glucose levels, Rhodiola may have synergistic benefits. Rhodiola has been shown to reduce blood glucose levels in vitro in animals, resulting in an increased risk of hypoglycemia.
What Are The Side Effects Of Rhodiola?
Although adaptogens are usually believed to be safe and low-risk, there are a few things to consider before taking them regularly. Although the adverse effects of Rhodiola Rosea are infrequent, a small number of subjects in one research study reported moderate side effects such as headaches and sleeplessness.
Additionally, dry mouth and disorientation have been reported as adverse effects. Discontinue use if you experience any side effects or general discomfort while taking Rhodiola Rosea. Another herb may give equal advantages but is more tolerable to your body. Individuals using blood pressure medicine should also avoid Rhodiola Rosea.
Consult your healthcare practitioner to see whether adding Rhodiola to your regimen is wise. It's important to remember that the Rhodiola supplement is not a prescribed supplement. Therefore, it may not be safe for everyone.
Numerous medicines may interfere with other medications you are taking. Additionally, obtaining any medicinal and dietary supplement from reputable producers is crucial since the FDA regulates supplements less strictly than prescription or over-the-counter medications.
To summarize, Rhodiola Rosea is generally found to be safe for most people, but it is always worth doing your homework and consulting your physician before taking any new supplements. This is especially true if you have any pre-existing health conditions.
Rhodiola Rosea Optimal Dosage
A four-week Rhodiola Rosea research study found that 200 mg twice daily (400 mg/day) was safe.
It's best taken on an empty stomach but not before you go to bed at night because it has a relatively stimulating effect. Most individuals take Rhodiola extract in capsules, powder form, or tablets with 100–200 mg of rosavin.
The recommended dosage of Rhodiola Rosea varies on several variables, including the user's age, health, and other parameters. At the moment, there is insufficient scientific evidence to establish a suitable dosage range for Rhodiola.
Remember that natural products are not always safe, and a proper dose might be critical. Before using, follow all applicable recommendations on the product label and contact your pharmacist, physician, or healthcare provider.
How Long Does It Take Rhodiola Rosea to Work?
While some study suggests Rhodiola Rosea may work in as little as a few days, you'll get the most out of it if you use it regularly. The majority of research and clinical trials indicate that it takes around four weeks to detect results. There are few documented long-term trials lasting longer than six to ten weeks.
So, don't be disheartened if you don't start to feel the benefits within the first few days of beginning to take the supplement.
FAQs
Can Rhodiola be used for weight loss?
Rhodiola is thought to assist you in losing weight, increasing your mental concentration, and elevating your mood. If you're interested in incorporating Rhodiola into your daily routine, it's critical to locate high-quality dietary supplements with only natural components in the recommended ratios.
Can you take Rhodiola every day?
While a dosage of 200–600 mg daily has been suggested to be helpful and safe for some applications, as with other dietary supplements, Rhodiola is not approved by the Food and Drug Administration for treating any ailment.
If you feel Rhodiola is working for you, you can continue to take it daily as you see fit.
How does Rhodiola make you feel?
Rhodiola is thought to aid in the battle against tiredness by balancing brain chemicals such as melatonin, which increases serotonin levels, providing you with better sleep and leaving you feeling invigorated and cheerful.
Rhodiola is often used to boost energy, endurance, mental health, and ability. Rhodiola may be an excellent addition to your health regimen if you battle mood swings, anxiety, and depression symptoms or find adequate energy and drive.
Related: Nootropics for sleep
Is Rhodiola safe?
According to the National Center for Complementary and Integrative Health (NICC), Rhodiola has been used safely in trials lasting six to twelve weeks.
You might suffer dizziness, dry mouth, or too much saliva production if you take this medicine.
Caution needs to be exercised as there is little information on the safety of Rhodiola during pregnancy or nursing.
The Bottom Line
Rhodiola Rosea, known as the golden root, is known for its health benefits, including improving physical and mental fatigue, helping increase cognitive performance, alleviating stress-induced fatigue, and assisting with minor and major depressive disorder.
While the plant adaptogen has many benefits, there are not sufficient scientific references to suggest that the Rhodiola supplement can help people with diabetes on its own without medication, reducing high blood pressure and most mental health conditions.
Rhodiola Rosea is a beneficial adaptogen worth checking out to experience the health benefits.
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