Rhodiola Rosea
root extract supplement benefit, side effects and dosage
by Ray Sahelian, M.D., bestselling
author of Mind Boosters and Natural Sex Boosters
Rhodiola Rosea extract
supplement
Mind Power Rx
for mental enhancement
Rhodiola rosea herb grows in the Arctic regions of
eastern Siberia. This herb is a popular plant in traditional medical systems in
Eastern Europe and Asia. Russians have drunk rhodiola tea for centuries as an energy
booster. Russian and Chinese scientists have researched the benefits of rhodiola
root for
several decades. Rhodiola root is also called rhizome.
Dozens of species of rhodiola plants grow wild in nature. The
root has a
reputation for stimulating the nervous system, fighting depression, enhancing work
performance, decreasing fatigue, and reducing high altitude sickness. This herb
has been categorized as an adaptogen by Russian researchers due to its observed ability to
increase resistance to a variety of chemical, biological, and physical stressors. The
adaptogenic, cardiopulmonary protective, and central nervous system activities of
rhodiola
rosea root have been attributed primarily to its ability to influence levels and activity of
monoamines and opioid peptides such as beta-endorphins. There have been claims
that rhodiola enhances sexuality. Consider Passion Rx and Mind Power Rx which
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Rhodiola Rosea extract, full
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Full Spectrum Rhodiola
rosea root combines an extract
standardized to 0.8% rosavin with whole rhodiola root extract, providing a broad spectrum
of rhodiola constituents.
Rhodiola rosea root is a legendary adaptogenic tonifier that comes from the polar
arctic regions of eastern Siberia. Among traditional people it is highly
valued as a strengthening tonic to increase physical and mental stamina.
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a review of several studies on various supplements and natural medicine topics, including rhodiola
rosea root extract, and
their practical interpretation by Ray Sahelian, M.D.
Supplement Facts:
Rhodiola root extract (standardized to 0.8% salidrosides and 0.8% rosavins)
Rhodiola rosea root extract 4:1
Suggested Use: One tablet a few days a week, preferably in the
morning a few minutes before breakfast.
*
Rhodiola Rosea root extract daily value not established.
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Ray Sahelian, M.D.
Mind Power Rx is a sophisticated cognitive formula
with rhodiola extract and a dozen brain herbs and nutrients. It combines a delicate
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powerful natural brain chemicals that support healthy: Mind Power Rx enhances memory and
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Why use all the individual herbs and nutrients separately -- at great expense
-- when you can try this excellent combination?
The herbs in Mind Power Rx include: Ashwagandha,
Bacopa, Fo-Ti, Ginkgo biloba, Ginseng, Mucuna pruriens, Rhodiola rosea root
extract, and Reishi. The
nutrients and vitamins in Mind Power Rx include Acetyl-l-carnitine, Carnitine,
Carnosine, Choline, DMAE, Inositol, Methylcobalamin, Pantothenic acid,
Trimethylglycine, Tyrosine, and Vinpocetine.
Benefit of
rhodiola rosea root extract
The full benefits of rhodiola herb are still being investigated. In the
meantime I have listed below a few rhodiola benefits that have been evaluated thus
far.
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Dr. Sahelian and his research staff have tested various doses and extracts of
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Antioxidant and organ protection
Rhodiola root may protect hypoxia-induced pancreatic injury in two ways.
(Hypoxia means low oxygen supply.) Rhodiola prevents
hypoxia-induced biological changes by increasing intracellular oxygen diffusion and
efficiency of oxygen utilization. Alternatively, it reduces hypoxia-induced oxidative
damage by its antioxidant activities.
Rhodiola rosea as a treatment for
anxiety disorder
Q. I recently came across this study regarding the use of rhodiola rosea
supplements as a treatment for anxiety disorder and was interested in your
viewpoint.
A pilot study of Rhodiola rosea (Rhodax) for
generalized anxiety disorder (GAD).
J Altern Complement Med. 2008 March. Bystritsky A, Kerwin L, Feusner JD.
Department of Psychiatry, University of California, Los Angeles, CA, USA.
The goal of this pilot study was to evaluate whether
rhodiola rosea is effective
in reducing symptoms of generalized anxiety disorder. Ten participants with a
DSM-IV diagnosis of GAD, recruited from the UCLA Anxiety Disorders Program and
between the ages of 34 and 55, were enrolled in this study. Participants
received a total daily dose of 340 mg of
rhodiola rosea extract for 10 weeks.
Individuals treated with rhodiola
rosea extract showed significant decreases in mean
Hamilton Anxiety Rating Scale scores. Side effects included dizziness and dry
mouth. Significant improvement in generalized anxiety disorder symptoms was
found with rhodiola
rosea extract. These preliminary findings warrant further
exploration of treatment with rhodiola
rosea in clinical samples.
Dr. Sahelian comments: There are several herbs and nutrients that
are helpful for anxiety including kava, passion flower, 5-HTP, tryptophan,
ashwagandha, and others. Perhaps rhodiola rosea could be an additional herb to
consider. It is possible that high dosages of rhodiola rosea extract could cause
overstimulation and insomnia, thus aggravating anxiety. If a person has anxiety,
it is worthwhile to explore the different natural treatment options.
Rhodiola benefit in cancer
Rhodiola rosea root extract shows some promise in this area. Anti-tumor and
anti-metastatic effects of an official extract of Rhodiola rosea were established in
experiments on inbred and noninbred mice and rats with transplantable NK/Ly tumor,
Ehrlich's adenocarcinoma, melanoma B16 and Lewis lung carcinoma. Application of
rhodiola was followed by an increase in survival.
Oral administration of rhodiola rosea extract to a small group of 12 patents with
superficial bladder carcinoma improved the characteristics of the urothelial
tissue integration (bladder wall cells), parameters of leukocyte integrins and
T-cell immunity.
Cardiac benefit
Rhodiola capsules decrease the oxygen consumption of myocardium
and oxygen consumption index in anesthetic dogs, decrease the coronary artery resistance,
but have no marked effect on the coronary artery blood flow. The capsules also have the
function of decreasing blood pressure and slowing heart rate. However, rhodiola
use in cardiac patients has not been tested and for the time being the benefit
of rhodiola in those with heart disease is not known. I personally would not
recommend rhodiola to heart patients since it may have stimulating properties.
Rhodiola rosea and exercise
Acute rhodiola rosea intake may improve exercise capacity (see study below).
Rhodiola herb for fatigue
A randomised, double-blind, placebo-controlled, parallel-group study of
the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment
of subjects with stress-related fatigue.
Planta Med. 2009 Feb; Olsson EM, von Schéele B, Panossian AG. Department of
Psychology, Uppsala University, Uppsala, Sweden.
The aim of the study was to assess the efficacy of the standardised extract
SHR-5 of roots of Rhodiola Rosea L. in the treatment of individuals suffering
from stress-related fatigue. A total of 60 individuals were randomised into two
groups, one of which received four tablets daily of SHR-5 extract (576 mg
extract/day), while a second received four placebo tablets daily. No serious
side effects that could be attributed to the extract were reported. Our
interpretation shows that repeated administration of Rhodiola rosea extract
SHR-5 exerts an anti-fatigue effect that increases mental performance,
particularly the ability to concentrate, and decreases cortisol response to
awakening stress in burnout patients with fatigue syndrome.
Comments: Many herbs provide benefits for fatigue since
they are able to improve metabolism and provide more energy, but their effects
may not last forever. For this reason, I suggest you use rhodiola only for brief
periods and take breaks from use.
Memory and learning
Studies with mice do not show rhodiola rosea to have much
of an effect on memory.
Rhodiola
rosea herb availability
Rhodiola rosea herb is sold in capsule, tablet, and tea form. Dosage ranges from 100 to
600 mg
a day. Rhodiola rosea is also available in various extracts. When taken as an
extract, the daily dosage of rhodiola would be less. It is difficult to give
exact dosages that would apply to everyone since there are quite a number of
different rhodiola supplements on the market, and each has a different extract
potency. Some of these rhodiola rosea extracts include
0.8 percent rosavins and 0.8 percent salidrosides, 2 percent rosavins and 1
percent salidrosides, 3 percent rosavins and 2 percent salidrosides, 3 percent
rosavins, 5 percent rosavins, 1 percent salidrosides, 3 percent salidrosides,
Rhodiola, stress and Fatigue
Rhodiola may be helpful in increasing energy and
decreasing mental fatigue. The objective of this study was to investigate the stimulating and
normalizing effect of the rhodiola rosea extract in foreign students
during a stressful examination period. The study was performed as a double-blind,
randomized and placebo-controlled with low repeated dose regime. Rhodiola and placebo were taken for 20 days by the students during an examination period. The physical
and mental performance were assessed before and after the period, based on objective as
well as on subjective evaluation. The most significant improvement in the
rhodiola group was
seen in physical fitness, mental fatigue and neuro-motoric tests. The
self-assessment of the general well-being was also significantly better in
the rhodiola group.
This was another study with doctors working night shift at a hospital.
The
aim was to investigate the effect of repeated low-dose treatment with a
standardized extract SHR/5 of rhizome rhodiola rosea on fatigue during night duty
among a group of 56 young, healthy physicians. The effect was measured as total mental
performance calculated as Fatigue Index. The tests chosen reflect an overall level of
mental fatigue, involving complex perceptive and cognitive cerebral functions, such as
associative thinking, short-term memory, calculation and ability of concentration, and
speed of audio-visual perception. A statistically significant
improvement in these tests was observed in the rhodiola group during the first
two week period. No side-effects were reported for either treatment noted. These
results suggest that rhodiola can reduce general fatigue under certain stressful conditions.
What's in rhodiola rosea herb?
There are dozens of substances in Rhodiola rosea and it is difficult to say which are the
active ingredients. Some of these include rosavin, rosin, and rosarin, salidroside
and lotaustralin.
The dried rhizomes contain 0.05% essential oil with the main chemical
classes: monoterpene hydrocarbons (25%), monoterpene alcohols (23%) and straight
chain aliphatic alcohols (37%). n-Decanol (30%), geraniol (12%) and
1,4-p-menthadien-7-ol (5%) were the most abundant volatiles detected in the essential
oil, and a total of 86 compounds were identified. Geraniol was identified as the most
important rose-like odor compound besides geranyl formate, geranyl acetate, benzyl
alcohol and phenylethyl alcohol. Floral notes such as linalool and its oxides, nonanal,
decanal, nerol and cinnamyl alcohol highlight the flowery scent of rose root rhizomes.
Q. What are the active ingredients in rhodiola rosea?
Are rosavins the same as rosavin?
A. Some of the active ingredients in rhodiola rosea are rosavins
which include rosavin, rosin and rosarin. Rhodiola also has rosiridin and
salidroside.
Dr. Sahelian's experience
I have tried rhodiola rosea extract for a few days and I noticed improved alertness and mood,
being more talkative, better motivation, and overall sense of wellbeing.
Rhodiola rosea side effects, safety, risk
As with many herbs that increase energy, too high a rhodiola rosea dose can
cause side effects. These may include
restlessness, irritability, and insomnia. A possible rhodiola rosea side effect
on high doses is increased heart rate. A rare side effect on very
high doses could include heart palpitations.
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Rhodiola and exercise
performance
There have been conflicting reports as to whether the use of rhodiola
herb improves athletic performance. Some studies have shown benefit, others have
not.
Acute Rhodiola rosea intake can improve endurance exercise
performance.
Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307.
The purpose of this study was to investigate the effect of acute and 4-week
Rhodiola rosea intake on physical capacity, muscle strength, speed of limb
movement, reaction time, and attention. PHASE I: A double blind
placebo-controlled randomized study was performed, consisting of 2
sessions (2 days per session). Day 1: One hour after acute rhodiola rosea intake
(R, 200-mg Rhodiola rosea extract containing 3% rosavin + 1% salidroside plus
500 mg starch) or placebo. Speed of limb movement (plate tapping test), aural
and visual reaction time, and the ability to sustain attention were assessed.
Day 2: Following the same intake procedure as on day 1, maximal isometric
knee-extension torque and endurance exercise capacity were tested. Following a
5-day washout period, the experimental procedure was repeated, with the
treatment regimens being switched between groups (session 2). PHASE II: A double
blind placebo-controlled study was performed. Subjects underwent
sessions 3 and 4, identical to Phase I, separated by a 4-week rhodiola intake,
during which subjects ingested 200 mg rhodiola or placebo per day.
PHASE I: Compared with placebo, acute rhodiola intake in Phase I increased time
to exhaustion from 16 min to 17 min. Accordingly, VO2peak and
VCO2peak increased during rhodiola compared to Placebo. Pulmonary ventilation
tended to increase more during rhodiola rosea than during P. All other
parameters remained unchanged. PHASE II: Four-week rhodiola intake did not alter
any of the variables measured. CONCLUSION: Acute Rhodiola rosea intake can
improve endurance exercise capacity in young healthy volunteers. This response
was not altered by prior daily 4-week rhodiola intake.
Rhodiola herb for mental enhancement
A randomized trial of two different doses of a SHR-5 Rhodiola rosea
extract versus placebo and control of capacity for mental work.
Phytomedicine. 2003 Mar;10(2-3):95-105.
A randomized, double-blind, placebo-controlled, parallel-group clinical study
with an extra non-treatment group was performed to measure the effect of a
single dose of standardized SHR-5 Rhodiola rosea extract on capacity for mental
work against a background of fatigue and stress. An additional objective was to
investigate a possible difference between two rRhodiola rosea doses, one dose being chosen as
the standard mean dose in accordance with well-established medicinal use as a psychostimulant / adaptogen, the other dose being 50% higher. Some physiological
parameters, e.g. pulse rate, systolic and diastolic blood pressure, were also
measured. The study was carried out on a highly uniform population comprising
161 cadets aged from 19 to 21 years. The
study showed a pronounced anti-fatigue effect with rhodiola rosea herb. No significant difference between the two dosage
groups was observed. There was a possible trend in favor of the lower dose in
the psychometric tests. No such trend was found in the physiological tests.
Rhodiola research
Experimental analysis of therapeutic properties of Rhodiola rosea herb and its
possible application in medicine
Medicina (Kaunas). 2004;40(7):614-9.
The paper presents a review of the scientific publications on Rhodiola rosea
known for its adaptogenic characteristics. Biologically active substances
salidroside, rosin, rosavin, rosarin and tyrosol, which are mainly found in
plant rhizomes, demonstrate therapeutic effect. These active components effect
the central nervous system by increasing the ability to concentrate, the mental
and physical power; they are efficient in the asthenic states and improve
general resistance of the cells and the organism against the harmful outer
influence. They also posses some antioxidant activity. Some data confirm that Rhodiola rosea
preparations reduce the growth of malignant tumors and metastases in the
liver.
Experimental analysis of therapeutic properties of Rhodiola
rosea L. and its possible application in medicine
Medicina . 2004;40(7):614-9.
The paper presents a review of the scientific publications on Rhodiola rosea
known for its adaptogenic characteristics. Biologically active substances
salidroside, rosin, rosavin, rosarin and tyrosol, which are mainly found in
rhodiola root, demonstrate therapeutic effect. These active components
effect the central nervous system by increasing the ability to concentrate, the
mental and physical power; they are efficient in the asthenic states and improve
general resistance of the cells and the organism against the harmful outer
influence. They also prevent the heart system from stress and arrhythmias, and
posses some antioxidant activity. Some preclinical and clinical data of the rhodiola root preparations are
discussed in the survey. The interaction of rhodiola root with other medicines, its
usage and effect, recommended doses, and its side effects are also reviewed in
the paper.
Additional References
The effect of a Rhodiola rosea extract on the incidence of
recurrences of a superficial bladder cancer.
Urol Nefrol (Mosk) 1995
Mar-Apr;(2):46-7.
Rhodiola
rosea in stress induced fatigue--a double blind cross-over study of a standardized extract
SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians
during night duty.
Phytomedicine 2000 Oct;7(5):365-71.
Effect of a Rhodiola extract on the tumor
process in an experiment.
Vopr Onkol 1987;33(7):57-60.
The cardioprotective and
antiadrenergic activity of an extract of Rhodiola rosea in stress.
Eksp Klin
Farmakol 1994 Nov-Dec;57(6):61-3.
Rhodiola rosea: a possible plant adaptogen.
Altern
Med Rev 2001 Jun;6(3):293-302.
A
double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of
Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an
examination period with a repeated low-dose regimen.
Phytomedicine 2000
Apr;7(2):85-9.
Can an herbal supplement improve your stamina?
Rhodiola rosea root, also known as golden root, grows in the
Arctic regions of eastern Siberia. Rhodiola rosea is a popular plant in
traditional medical systems in Eastern Europe and Asia. Russians have
drunk rhodiola tea for centuries as an energy booster. Russian and Chinese
scientists have researched the benefits of rhodiola rosea for several decades.
The purpose of this study conducted at Katholieke Universiteit Leuven in
Belgium. was to two-fold. To investigate the effect of acute and long term
4-week rhodiola rosea intake on physical capacity, muscle strength, and
reaction time. During the acute phase of the study, subjects were given
200-mg of rhodiola rosea extract and the results compared a few days later
when they were given placebo pills. Subjects given rhodiola rosea had slightly
more stamina. The time to exhaustion during exercise was 17.2 minutes
compared to 16.8 min on placebo. Also, lung ventilation capacity improved
during rhodiola treatment. In a second phase of the study, subjects
subjects ingested 200 mg of rhodiola for 4 weeks. The results showed that
there was no difference in stamina when compared to placebo.
Dr. Sahelian comments: It appears that rhodiola rosea intake for a day or
two can improve endurance exercise capacity, but long term use does not
make much of a difference. Practically speaking, it would make sense to
take breaks from use. Perhaps this recommendation could also apply to
ginseng and other adaptogens.
Rhodiola Rosea emails
Q. I was wondering if you are still
taking Rhodiola rosea extract or did you just take it for a short time?
The reason I ask: Following a parasitic infection and tick fever, I started
taking rhodiola herb at a low dose - 100 mg in the AM & 100 mg before lunch of Amerinden's Rosavin - to treat the chronic fatigue that followed the illness.
Initially, the Rhodiola herb was like a miracle for me. For the first time in years I
actually felt normal - increased energy, concentration, just joy for life. After
about 3 weeks of rhodiola rosea herb though, the beneficial effects seem to pretty much be
gone and the fatigue has returned. Have you
noticed any loss of benefits over time or heard of this happening with other
users. I would like to regain the initial sense of well-being I felt but am
reluctant to up the rhodiola dose if there is some feedback loop at play and any
initial positive gains will just be lost in a few weeks.
A. You present an interesting and informative observation.
One of the reasons "adaptogens" such as ginseng and rhodiola rosea are not taken daily
for prolonged periods is due to overstimulation of the system or other problems
that occur with chronic use. It is possible that the dose is too high and it is
causing a shallower sleep leading to tiredness the next day or chronic use is
having some kind of negative effect on your body. It is generally best to take a
break from rhodiola herb, ginseng, and other stimulating herbs every one to two
weeks. The length of the break could be a few days but each person is different. I personally do not take the same
herb for more than one week at a time without taking a break. I have not taken rhodiola
herb for more than 5 days in a row.
Q.
Does rhodiola rosea extract help with weight lose, burn fat?
A. I'm not aware of research regarding this
effect, but it is possible that rhodiola herb may slightly curb appetite in some
people. For an effective diet product that curbs appetite, consider Diet Rx.
Q.
Shouldn't rhodiola rosea extract have
a contraindication for individuals taking antidepressants?
A. Many herbs that have stimulant type properties, such
as rhodiola rosea extract and ginseng, may interact with
antidepressants, but generally not in a significant manner if the dosage of the herbs is
very
low. If the dosage is higher, overstimulation, insomnia, and restlessness are
possible.
Q. Question to Dr. Sahelian from the editor of a magazine
regarding Optygen, which has cordyceps and rhodiola rosea.
A. As to Optygen, I did take a look at the website. Basically,
rhodiola rosea has been
used extensively in Russia by athletes and there's been a lot of research there
showing rhodiola rosea is able to fight fatigue and stress. There was a study
with cordyceps (brand name CordyMax) that did not show improvement in cycling
endurance. In order to say for sure whether this product works, we will need a
full study which is quite expensive. Therefore, we can say that some of the
ingredients in Optygen may be helpful, but we can't say for sure whether the
product itself will be found to be proven helpful in studies. Also, the dose
could make a difference. Too low a dose may not work, while too high a dose may
cause excessive stimulation and disturb sleep which as we all know can lead to
exhaustion. The bottom line: People who wish to take this product can give it a
try and see if it works in their case.
Q. Is Arctic root the same as rhodiola rosea? Is Arctic
root better than other forms of rhodiola extract?
A. The common name for rhodiola is Golden Root. Arctic Root is a
trademarked product name, of many years, produced by Swedish Herbal Institute
and developed by Georg Wikmann in the mid 1960's. Since Arctic Root rhodiola has
not been compared head to head in human studies with other forms of rhodiola extracts sold on the
market, one cannot say that Arctic Root provides greater or worse health benefit than other rhodiola
extracts sold over the counter. However, we think companies that make a
particular standardized herbal extract and then fund studies should be supported
since they help advance herbal knowledge.