Rhodiola Rosea
extract supplement benefit, side effects and dosage
January 8 2018
by
Ray Sahelian, M.D., bestselling
author of Mind Boosters and Natural Sex Boosters
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 the
root for
several decades.
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 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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Full Spectrum Rhodiola
rosea root combines an extract
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of 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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| Supplement Facts |
| Serving Size: 2 Tablets |
| Servings Per Container: 30 |
| |
Amount Per Serving |
%DV |
| Calcium |
30 mg |
3% |
| Rhodiola rosea Root Extract (standardized to 0.8% salidrosides &
0.8% rosavins) |
625 mg |
† |
| Rhodiola rosea Root Extract |
30 mg |
† |
| †Daily Value not established. |
Suggested Use: One tablet a few days a week, preferably in the morning a
few minutes before breakfast.
Supplement Facts:
Rhodiola root extract (standardized to 0.8% salidrosides and 0.8% rosavins)
Mind Power Rx - Formulated by
Ray Sahelian, M.D.
This
natural brain enhancer is a sophisticated cognitive formula
with rhodiola extract and a dozen brain herbs and nutrients. It combines a delicate
balance of brain circulation agents and neurotransmitter precursors with
powerful natural brain chemicals that support healthy: These pills enhance memory and
mood, mental clarity, concentration, alertness and focus.
Why use all the individual herbs and nutrients separately -- at great expense
-- when you can try this excellent combination?
The herbs in this formula include: Ashwagandha,
Bacopa,Ginkgo biloba, Ginseng, Mucuna Pruriens, Rhodiola rosea root
extract, and Reishi. The nutrient and vitamin composition includes Acetyl-l-carnitine, Carnitine,
Carnosine, Choline, DMAE, Methylcobalamin, Pantothenic acid, tyrosine, and vinpocetine.
Benefit of
rhodiola rosea root extract and medical uses
The full benefits of rhodiola herb are still being investigated. In the
meantime I have listed below a few benefits that have been evaluated thus
far.
Antioxidant and organ protection
Rhodiola root may protect hypoxia-induced pancreatic injury in two ways.
(Hypoxia means low oxygen supply.) It 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. However, when exhaustive exercise is
performed, this herb may not provide much protection.
The influence of supplementation with Rhodiola rosea
extract on selected redox parameters in professional rowers.
Int J Sport Nutr Exercise Metabolism. 2009.
This double-blinded study included 22
members of the Polish Rowing Team who received 100
mg of R. rosea extract twice daily for 4 wk and compared to a placebo group. At the
beginning and end of the study, participants performed a 2,000-m maximum test on
a rowing ergometer. Superoxide dismutase activity, glutathione peroxidase activity,
and thiobarbituric-acid-reactive substances concentrations, creatine kinase activity and total antioxidant capacity were measured in plasma
samples, lactate levels were determined in capillary blood samples, and uric
acid concentrations were measured in serum. After supplementation, the total
plasma antioxidant capacity was significantly higher in the supplemented group
than in the placebo group, and superoxide dismutase activity in erythrocytes
directly after and 24 hr after the ergometry was significantly lower in athletes
receiving the herbal extracts than in the placebo group. Supplementation increased antioxidant levels in the plasma of
professional rowers but had no effect on oxidative damage induced by exhaustive
exercise.
Rhodiola rosea as a treatment for
anxiety disorder
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 extract could cause
overstimulation and insomnia, thus aggravating anxiety. If a person has anxiety,
it is worthwhile to explore the different natural treatment options.
A pilot study of Rhodiola rosea (Rhodax) for
generalized anxiety disorder (GAD).
J Altern Complement Med. 2008.
Department of Psychiatry, University of California, Los Angeles, CA, USA.
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.
Treated individuals 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.
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 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.
Testimonial, cardiac side effect
Q. I have been taking Rhodiola extract for about 6 months (250mg , 3% Rosavins,
daily in the morning). This has been for health anxiety I have experienced
following bypass surgery, atrial fibrillation (successfully treated by cardiac
ablation) and Amiodarone induced thyrotoxicosis. Until coming across your
web-site I wasn’t aware that rhodiola has cardiac properties. Until recently I
have slept well over night – but now I am waking up several times and
experiencing palpitations and increased heart rate (80-90bpm) despite being on
5mg of Bisoprolol twice daily. My heart seems to settle down during the day
(50-60bpm in the evening). My doctor has arranged blood tests and further
monitoring. But I’m now wondering if rhodiola could be the cause. I’ve stopped
taking it today. Do you think this herb could be responsible and how long do you
think it will take to be out of my system?
A. It is possible that high doses of rhodiola herb or extract could
cause heart rhythm problems. It may take a week or two to be out of the system
as long as no other herbal stimulants are being used.
Diabetes and blood sugar
BMC Complement Altern Med. January 2014. Antihyperglycemic action of
rhodiola-aqeous extract in type1-like diabetic rats.
Rhodiola rosea and exercise, physical exertion
Acute rhodiola rosea intake may improve exercise capacity but 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 Nutrition Exercise Metabolism. 2004.
The purpose of this study was to investigate the effect of acute and 4-week
Rhodiola intake on physical capacity, muscle strength, speed of limb
movement, reaction time, and attention. A double blind
placebo-controlled randomized study was performed, consisting of 2
sessions (2 days per session). Day 1: One hour after acute 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. 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 than during P. All other
parameters remained unchanged. Four-week rhodiola intake did not alter
any of the variables measured. Acute intake can
improve endurance exercise capacity in young healthy volunteers.
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.
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. Too high a dose can cause insomnia.
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 the plant 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 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.
Longevity, lifespan increase, anti-aging
Human studies are not available to determine whether rhodiola herb has
anti-aging benefits.
Longev Healthspan. 2013. Lifespan extension and delay of
age-related functional decline caused by Rhodiola rosea depends on dietary
macronutrient balance. The present data show that long-term food supplementation
with R. rosea rhizome not only increases D. melanogaster lifespan, but also
delays age-related decline of physical activity and increases stress resistance,
what depends on protein-to-carbohydrate ratio of the diet.
Memory and learning
Studies with mice do not show rhodiola rosea to have much
of an effect on memory.
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.
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 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.
Menopause
Phytomedicine. 2015. Pause menopause with Rhodiola rosea, a natural selective
estrogen receptor modulator. Rhodiola rosea extracts have also been shown to
improve energy, mood, cognitive function and memory. We propose that R. rosea be
investigated for use as a potential selective estrogen receptor modulator (SERM)
in the prevention and treatment of menopause-related fatigue, stress,
depression, cognitive decline, memory impairment, cardiovascular disease,
osteoporosis and cancer. Numerous lines of evidence indicate that Rhodeola rosea
should be investigated as a potential selective estrogen receptor modulator (SERM)
to prevent, delay or mitigate menopause-related cognitive, psychological,
cardiovascular and osteoporotic conditions.
Stress and
mental fatigue
Rhodiola may be helpful in increasing energy and
decreasing mental fatigue. The objective of this study was to investigate its
stimulating and normalizing effect 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.
Phytother Res. 2015. The Effects of Rhodiola rosea Extract on
Anxiety, Stress, Cognition and Other Mood Symptoms. This trial evaluated the
impact of a Rhodiola rosea L. extract on self-reported anxiety, stress,
cognition, and other mood symptoms. Eighty mildly anxious participants were
randomized into two different groups of either Rhodiola rosea (2 × 200 mg dose
Vitano®, 1 tablet taken before breakfast and 1tablet before lunch) or a control
condition (no treatment). Self-report measures and cognitive tests were
completed at four testing sessions over a period of 14 days. Relative to the
controls, the experimental group demonstrated a significant reduction in
self-reported, anxiety, stress, anger, confusion and depression at 14 days and a
significant improvements in total mood. No relevant differences in cognitive
performance between the groups were observed. Rhodiola rosea Vitano presented a
favourable safety tolerability profile.
Weight loss
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 it may slightly curb appetite in some
people.
Availability over the counter, without
a prescription
Rhodiola rosea herb is sold in capsule, tablet, and tea form. Dosage ranges from 100 to
600 mg
a day. It 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,
What's in rhodiola rosea herb?
There are dozens of substances in this plant 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.
What are the active ingredients in rhodiola rosea?
Are rosavins the same as rosavin?
Some of the active ingredients are rosavins
which include rosavin, rosin and rosarin. The herb also has rosiridin and
salidroside. Rosavin is a glycoside to be one of the compounds responsible for
the antidepressant and anxiolytic actions of this plant, along with salidroside.
Rosavin is also the trademark of an extract from the plant Rhodiola rosea owned
by Ameriden International, Inc.
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, testimonials
As with many herbs that increase energy, too high a rhodiola rosea dose can
cause side effects. These may include
restlessness, irritability, and insomnia or shallow sleep. A possible adverse reaction
on high doses is increased heart rate. A rare side effect on very
high doses could include heart palpitations. It is possible that high doses could increase blood
pressure but I have not seen extensive research. Many herbs that have some
stimulant properties could influence blood pressure.
I recently started taking rhodiola herb on the advice of
my homeopath. After 2 weeks of taking it I developed atrial fibrillation. Have
you any knowledge of rhodiola herb being associated with the onset of atrial
fibrillation?
There are some reports that the regular use of this herb
could cause heart rhythm disturbances.
Q. I was seen by a cardiologist for palpitations, and developed
odd feelings of SOB consistent with anxiety and vague epigastric discomfort.
These symptoms waxed and waned, but overall resolved without intervention. My 66
year old husband had acute anxiety / feelings of panic which further progressed
to insomnia, anorexia with 9 lb. weight loss over 3 weeks and sensitivity to
noise and temperature changes. (No psych history). He had added DHEA 25mg daily
and rhodiola 240mg daily in addition to Nasonex (for rhinitis) to his
"supplement" regimen so he was taking these for approx. 3 months. All
supplements were immediately discarded, but despite seeing numerous doctors, the
anxiety still persists and has required treatment with clonazepam.
Q. I gave been searching the internet about side effects
regarding rhodiola and I have found your article about it and I have been
specially alerted by the side effects you encountered taking it. I am under
treatment for high blood pressure for about 2 years now and my evolution was
very good and almost hoping I could give up pills and manage it with diet and
good exercise. Before taking rhodiola my prescription was 2.5mg of enalapril \
day. I started to take rhodiola, one in the morning and one after lunch. After 3
weeks taking rhodiola I have started waking up at 4 in the morning and could not
get to sleep. I actually was feeling so awake like it was the middle of the day,
no sleepy sensation no nothing. I started feeling some strange sensation into my
body like a very small voltage current was passing thruogh my body. I am 32
years old and I have never had problems with my sleep, until now. One other
effect I have noticed, in the evening when I used to rest sometimes at the TV my
pulse was lower then usual (as low as 60 from 70-80 before). Some dizziness
episodes have happened too (blood pressure was in between the 140\90 in this
period). After another or two weeks I have started to read increased blood
pressure values when monitoring my blood pressure At about 8 weeks from when I
have stopped taking rhodiola.
Research studies
Experimental analysis of therapeutic properties of Rhodiola
rosea and its possible application in medicine
Medicina . 2004.
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. Some data confirm that Rhodiola rosea
preparations reduce the growth of malignant tumors and metastases in the
liver.
Emails
Q. Following a parasitic infection and tick fever, I started
taking rhodiola herb at a low dose - 100 mg in the AM and 100 mg before lunch of Amerinden's Rosavin - to treat the chronic fatigue that followed the illness.
Initially, the 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 though, the beneficial effects seem to pretty much be
gone and the fatigue has returned. I would like to regain the initial sense of well-being I felt but am
reluctant to up the rhodiola dose.
A. You present an interesting and informative observation.
One of the reasons "adaptogens" such as ginseng and rhodiola 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. 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.
Shouldn't rhodiola rosea extract have
a contraindication for individuals taking antidepressants?
A. Many herbs that have stimulant type properties, such
as rhodiola 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.
Dr Oz said in his December 6, 2010 show that Arctic
Root helps to relieve stress and fatigue, and it is an extremely resilient plant
that can endure almost no sun and very cold temperatures. Dr Oz said that he
takes his in a shot of vodka.