Why Rhodiola Rosea is a Worthwhile Supplement
Rhodiola rosea, commonly known as the “Golden Root,” is a perennial herb that thrives in the cold climates of Europe, Asia, and North America.
Classified as an adaptogen, Rhodiola rosea subtly elevates the body’s stress levels to improve its resilience against future stressors.
Of supplements, it is arguably the most broad-spectrum in effect, providing greater degrees of subjective well-being and feelings of physical strength and with great rapidity after taking a dose.
Despite the ambiguity surrounding its clinically effective dosage, ranging from 90 to 120 milligrams per day, its myriad benefits make it a worthwhile supplement.
The Historical Use of Rhodiola Rosea
Traditionally, Rhodiola Rosea has been used in Russia, Scandinavia, and other parts of Europe to boost endurance, enhance work performance, and mitigate symptoms of high altitude. It was also employed to treat fatigue and weakness, among other symptoms. During ancient times, Chinese emperors even sent expeditions to Siberia to obtain this “golden root” for medicinal formulations. The herb was recognized in the first Swedish Pharmacopoeia in 1755. By the late 1700s, German physicians were utilizing Rhodiola Rosea as a stimulant and anti-inflammatory agent.
Further back, historical anecdotes suggest that the Vikings and Sherpa people sought Rhodiola Rosea to augment their strength. In more recent history, over the last 70 years, Rhodiola Rosea has gained popularity as a natural health supplement in Russia. It is used in traditional medicine to stimulate the nervous system, alleviate stress-induced fatigue and depression, improve physical performance, and address gastrointestinal issues and impotence. In Eurasian traditional medicine, Rhodiola Rosea is used as a natural tonic or “adaptogen” to promote overall health, strength, endurance, and both physical and mental performance.
Psychological Benefits
Rhodiola rosea can improve mood and mitigate symptoms of stress and depression. A study published in Phytotherapy Research demonstrated a significant reduction in self-reported anxiety, stress, anger, confusion, and depression in participants taking Rhodiola rosea over 14 days.
Research from the Nordic Journal of Psychiatry suggests that Rhodiola rosea could play a role in treating mild to moderate depression. The study concluded that participants who consumed SHR-5 extract of Rhodiola rosea experienced significant improvements in overall depression, insomnia, emotional instability, and somatization.
Although the extract showed less efficacy than traditional antidepressants, it also had fewer adverse effects, suggesting a more favorable risk-to-benefit ratio.
A study published in the Journal of Sport and Health Science delved into chronic Rhodiola rosea supplementation’s effects on mental and physical performance. Conducted as a randomized, double-blind trial with 26 healthy male students, participants either received 600 mg/day of R. rosea extract or a placebo. They were then subjected to psychomotor tests using the Vienna Test System and VO2peak tests to measure their endurance exercise capacity. Blood samples were also taken to assess various hormonal and oxidative stress biomarkers.
The study discovered that Rhodiola rosea notably shortened both reaction and total response time in the psychomotor tests. Furthermore, the group that received Rhodiola rosea exhibited a more significant relative increase in correct responses than the placebo group. While the supplementation did not significantly affect physical performance or hormonal profiles, it did elevate plasma total antioxidant capacity.
Interestingly, the improvements in mental performance were not correlated with changes in cortisol release or the antioxidant activity of the Rhodiola rosea extract. This suggests that while the plant positively impacts some dimensions of cognitive function, the specific mechanisms behind these effects remain unclear and warrant further investigation.
Physical Benefits
According to a study published in Frontiers in Nutrition, Rhodiola Rosea’s efficacy as an adaptogen can be attributed to its complex array of phenolic compounds, such as rosavins, salidroside, and flavonoids. These bioactive components interact with the endocrine system to modulate stress-response pathways. For example, rosavins have been observed to potentiate the activity of serotonin and dopamine, neurotransmitters crucial for mood regulation and mental acuity. Salidroside, another phenolic compound, exhibits antioxidant properties that mitigate oxidative stress by neutralizing free radicals.
Additionally, the flavonoids in Rhodiola Rosea contribute to its anti-inflammatory effects, which have implications across various physiological contexts, from mental well-being to athletic performance. This biochemical insight complements the empirical evidence, offering a more thorough understanding of Rhodiola Rosea’s adaptogenic capabilities.
Research published in the journal Cancer Chemoprevention presents a nuanced picture of the adaptogenic qualities of Rhodiola Rosea. The plant extracts interact intricately with the hypothalamic-pituitary-adrenal (HPA) axis and several key stress mediators like heat shock proteins (HSP), stress-activated c-JUN N-terminal protein kinase 1 (JNK1), Forkhead box O (FOXO) transcription factor DAF-1, cortisol, nitric oxide, and beta-endorphine.
Rhodiola Rosea serves as a multi-targeted approach to stress resistance by modulating these diverse biochemical pathways. Xia et al. found that Rhodiola Rosea extracts down-regulated c-FOS expression in the hypothalamus, reducing the serum levels of corticotropin-releasing hormone and corticosterone in rats under stress.
Not limited to stress resistance, Rhodiola Rosea also presents potential anti-aging and cancer prevention benefits. Research has extended the plant’s positive impact on lifespan across different model organisms like fruit flies, worms, and yeast. Similarly, several studies have pointed out the anticancer activities of Rhodiola Rosea extracts, suggesting their potential role in inhibiting cell proliferation and inducing apoptosis in various cancer cells.
Moreover, the plant extracts contain bioactive compounds — rosin, its derivatives, and salidroside — that effectively scavenge reactive oxygen species (ROS). Salidroside also promises neuroprotection by inhibiting the phosphorylation of JNK and p38 MAP kinase pathways.
Rhodiola Rosea’s extracts and salidroside have also been demonstrated to activate the nuclear erythroid 2-related factor 2 (Nrf2) pathways, enhancing antioxidant defense mechanisms.
This information adds another layer of complexity to understanding Rhodiola Rosea’s adaptogenic capabilities. Its multifaceted interactions with biochemical pathways suggest a reduction in stress and potential applications in longevity and disease prevention, particularly cancer.
According to the Journal of Strength and Conditioning Research, an acute dose of Rhodiola rosea decreased heart rate during warm-up exercises. Also, it reduced the perception of exertion among participants. This indicates that Rhodiola rosea could benefit athletes and individuals looking to improve their physical performance.
In addition to enhancing performance, Rhodiola rosea may reduce exercise-induced muscle damage. This attribute has far-reaching implications for athletes and anyone engaged in physical activities that cause muscle strain.
One study published in the Archives of Virology found that Rhodiola rosea promotes antiviral immune responses — specifically against the dengue virus.
Safety and Tolerability
Across multiple studies, including those published in Phytotherapy Research, Rhodiola rosea has been generally well-tolerated with mild or no adverse effects reported. This adds another layer of credibility to its profile as a beneficial supplement.
The “Golden” Root
Rhodiola rosea empirically demonstrates promising benefits.
Its effects span from mood regulation and cognitive enhancement to optimizing physical performance and even offering antiviral properties.
Coupled with a benign safety profile, this adaptogenic herb is a compelling choice for those looking to enhance their health and well-being.
