Rhodiola Rosea: Characteristics, Benefits, Usage, and Safety Analysis
Rhodiola rosea, sometimes also referred to as roseroot, crown, golden root, or arctic root, has traditionally been used as a medicine in Russia, Scandinavia, and other parts of Europe. It was mainly employed to enhance endurance and altitude tolerance. Additionally, doctors have utilized it to combat fatigue and weakness.
This herb typically grows in cold regions and at high altitudes. Nowadays, proponents of Rhodiola rosea hope to use it to increase energy, boost intelligence, improve athletic performance, relieve stress, and regulate conditions such as depression and anxiety.
Despite the seemingly broad application prospects of Rhodiola rosea, the number of rigorous studies on its effects is limited. As a result, researchers are currently reluctant to draw definite conclusions regarding its health - related uses and benefits.
Benefits of Rhodiola Rosea
Currently, research on the effects of Rhodiola rosea on the human body and its health benefits is insufficient. However, some preliminary studies have presented promising results.
Alleviating Stress and Burnout
Rhodiola rosea is an adaptogen, a type of plant that helps the body resist physical and emotional stress. As a natural stress reliever, Rhodiola rosea can assist in preventing or countering the effects of burnout, which is a fatigue response resulting from long - term exposure to stressors. A study involving 118 people experiencing stress and burnout found that taking 400 mg of Rhodiola rosea daily for 12 weeks was helpful in improving stress and depressive symptoms. Researchers considered these results encouraging and proposed conducting more studies.
Reducing Depressive Symptoms
Although relevant research is limited, there is some evidence to support the use of Rhodiola rosea in controlling depressive symptoms. For example, a study on depressive patients aged 18 to 50 showed that compared with those taking sertraline alone or a lower - dose combination of Rhodiola rosea and sertraline, people taking a high - dose combination of Rhodiola rosea and sertraline (Zoloft) experienced the most significant reduction in depressive symptoms within 12 weeks. Another study found that Rhodiola rosea had fewer side effects than sertraline. Researchers suggested that this herb might be an effective alternative for those who cannot tolerate traditional antidepressants.
Improving Athletic Performance
Currently, there is little research on the impact of Rhodiola rosea on athletic performance. However, preliminary results indicate that taking this herb may help people improve in certain aspects of their performance. A study on 10 men found that short - term supplementation with Rhodiola rosea could increase the speed of barbell lifting in bench press exercises. However, while the speed increased, researchers also found that the participants' strength endurance (number of repetitions) decreased. Another group of researchers discovered that Rhodiola rosea could help people perform anaerobic activities such as weightlifting more efficiently. This study involved 11 women. The participants took 1,500 mg of Rhodiola rosea daily for three days before exercise and an additional 500 mg 30 minutes before exercise. The performance scores of those taking the herb were better than those taking a placebo.
Assisting in Treating Chronic Diseases
Rhodiola rosea is believed to have anti - aging and neuroprotective effects. Therefore, some experts speculate that it may be a beneficial supplement for patients with Alzheimer's disease, Parkinson's disease, diabetes, and cardiovascular diseases. Additionally, this herb may possess anti - cancer properties. A study found that Rhodiola rosea might help reduce the risk of cancer or cancer recurrence, especially for patients with bladder, breast, colon, lung, and prostate cancers.
How to Take Rhodiola Rosea
Rhodiola rosea can be made into supplements, such as in the form of capsules or extracts. It is also present in some herbal teas, and some people may use dried herbs to make Rhodiola rosea tea at home. Although research shows that Rhodiola rosea can be safely used for 6 to 12 weeks, long - term use is not recommended, and there are currently no studies on its long - term effects.
Dosage
Due to the limited research on the uses and safety of Rhodiola rosea, there is no established standard dosage or recommended dietary allowance (RDA). However, the dosage range involved in studies of this herb is from 300 mg to 1,500 mg. Before starting to take a new supplement, it is essential to consult a healthcare provider. Together, you can determine whether it is suitable for you and how much to take in the short term.
Is Rhodiola Rosea Safe?
Research on the safety of Rhodiola rosea is limited. However, some studies have found no adverse reactions from taking Rhodiola rosea. Researchers point out that the herb toxicity of Rhodiola rosea is very low, and it is safe and tolerable for most people. Moreover, the toxicity of Rhodiola rosea may be lower than that of ginseng and other adaptogens. However, given the incomplete research, we cannot fully understand the safety of this supplement. The safety and effectiveness of different brands or extracts may also vary.
Potential Drug Interactions
There is evidence suggesting that Rhodiola rosea may interact with certain drugs or supplements, as follows:
Antihypertensive drugs: Preliminary studies indicate that Rhodiola rosea may lower blood pressure. When taken together with blood - pressure - lowering drugs, Rhodiola rosea may cause blood pressure to drop too low.
Hypoglycemic drugs: Some animal studies suggest that Rhodiola rosea has the potential to reduce blood sugar levels. If you are taking insulin or other hypoglycemic drugs, taking Rhodiola rosea may also cause your blood sugar to drop too low.
Supplements affecting blood pressure or blood sugar: Since Rhodiola rosea may have the effect of lowering blood pressure and blood sugar, it is best to avoid taking it with other herbs or supplements that have similar effects. For example, vitamin E, magnesium, and potassium supplements may lower blood pressure, and other studies have found that cinnamon, fenugreek, and ginseng can reduce blood sugar levels.
If you are taking any of the above - mentioned drugs or supplements, or if you have a disease related to blood pressure or blood sugar levels, be sure to consult your healthcare provider before taking Rhodiola rosea.
What to Look for
If you decide to take Rhodiola rosea, choose supplement brands that have been third - party tested and use responsible manufacturing processes. The US Food and Drug Administration (FDA) regulates supplements differently from prescription drugs. Be cautious when choosing, as some supplements may contain harmful contaminants such as heavy metals.
You can also look for supplements with the fewest ingredients. The more ingredients a supplement has, the more likely it is to contain substances that interfere with drugs or cause adverse reactions. When buying Rhodiola rosea, look for supplements containing rosavin and salidroside, which are the active compounds in Rhodiola rosea. Other compounds you may find include rosarin, rosin, tyrosol glucoside, and tyrosol.
Can You Overdose on Rhodiola Rosea?
Taking a large amount of Rhodiola rosea may cause adverse side effects. Different people may have different sensitivities to the effects of Rhodiola rosea. Some studies suggest that due to its antidepressant effects, Rhodiola rosea may cause mania in some people. Therefore, people with bipolar disorder may not want to take this supplement at all, or only take a small amount under the guidance of a doctor. Similarly, people with anxiety disorders may need to start with a lower dose to see how they react.
It is not recommended for pregnant or breastfeeding women to take Rhodiola rosea. Currently, there is not enough research to understand how it may affect the fetus or the composition of breast milk during breastfeeding.
Side Effects of Rhodiola Rosea
Most studies on Rhodiola rosea indicate that it has few side effects, and most people can tolerate short - term use of this herb. However, taking Rhodiola rosea may cause some mild side effects or discomfort, including:
Dizziness
Dry mouth or excessive saliva
Nausea
Stomach discomfort
Nervousness or anxiety
Headache
Difficulty sleeping
Quick Review
Rhodiola rosea is a plant that grows in high - altitude regions and has been used medicinally for a long time. In the United States, this herb is often used to relieve stress, improve mood, and enhance athletic performance. Although research on the safety and effectiveness of Rhodiola rosea is limited, some studies have shown encouraging potential benefits. Most existing studies suggest that this plant is relatively safe for short - term use with minimal side effects.
If you are interested in trying Rhodiola rosea, it is recommended that you consult a healthcare provider first. Based on your current medications and medical history, they can help you determine whether it is safe.
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