Rhodiola rosea, also known as “golden root” or “arctic root,” is an adaptogenic herb used in traditional medicine in Russia and Scandinavian countries for hundreds of years. It grows primarily in dry, sandy ground, at high altitudes in the arctic areas of Europe and Asia. It is used to help your body adapt to stress, physical, mental / emotional, and environmental.
Rhodiola reduces inflammation and oxidative stress, it is neuroprotective, cardio protective, anti-depressive, anti-anxiolytic, anti-fatigue, and has life extension benefits.
Rhodiola rosea can enhance physical and mental performance, reduce stress and fatigue, improve mood and cognition, and boost antioxidant status. Much of the research shows rhodiola works in treating physical endurance, fatigue, depression, impotence, infections, fertility, cold and flu, tuberculosis, cancer, and anxiety.
Rhodiola rosea is very good at reducing stress and anxiety, matching some of the pharmaceutical drugs used to treat depression and anxiety. Rhodiola boosts serotonin, noradrenaline levels, and opioids like beta-endorphins that make us feel good.
“Rhodiola possesses a unique mechanism of action: it normalises the release of stress hormones while simultaneously boosting energy metabolism via activation of ATP synthesis in mitochondria.”
Neural regeneration is another benefit of rhodiola. It can save injured neurons and it helps neurogenesis (the growth of new neurons). It also activates the production and recycling of ATP in the brain, our main energy source. Rhodiola is really good to use when under a lot of stress or fatigue and you need to focus and perform well mentally.
It has been known for a long time that chronic stress and high cortisol can damage the brain and trigger long term changes in brain structure and function. Things like anxiety, depression, and PTSD increase, most likely because chronic stress lowers serotonin and noradrenaline, reduces the amounts of neurons in the brain, and leads to loss of memory and fatigue. Rhodiola rosea can help offset some of these changes.
Rhodiola has been studied for its effects on exercise performance with results showing many benefits; improved performance and reduced perceived exertion, reduced muscle damage and inflammation, reductions in oxidative stress, and reduced stress and anxiety levels. A study showed rhodiola could increase explosive strength. In the study, increases in bench press velocity were seen.
Rhodiola has been shown to decrease visceral white adipose tissue (belly fat). This is due to its ability in normalizing cortisol levels. High cortisol levels are associated with fat gain, especially around the belly and organs. It may also help reduce cravings. Rhodiola also increases hormone sensitive lipase which is an enzyme that breaks down free fatty acids from adipose tissue.
Rhodiola has been reported to increase libido and sexual performance. The cortisol and stress resistant effects are probably the reason for this.
Rhodiola contains 140 compounds. These chemical compounds include salidroside, tyrosol and the rosavins (rosavin, rosarian, and rosin). All of these compounds need to be in rhodiola rosea for it to work. The Rosavins are found only in rhodiola rosea. Rosavins are used for a more complete approach providing more general health benefits. They are powerful antioxidants and can provide a more calming effect without being sedative. You are still able to enhance focus, memory, mental and physical capacity with a rhodiola high in rosavins. This tends to be the best choice for most people when supplementing with rhodiola. It has all round benefits.
When choosing a rhodiola rosea product it needs to be standardized to contain at least 3% rosavins and 1% salidroside. This is the ratio found in the natural root.
Salidroside is used when wanting energy boosting effects and neuronal protection from oxidative stress-induced cell death. If you want these benefits, you are looking at Rhodiola Crenulata. In this case, you want an extract that contains a minimum 3% salidroside content.
More pronounced benefits of rhodiola tend to be seen at higher altitudes which makes sense considering that’s where it grows.
Dosages
A general dose of rhodiola rosea is 500mg per day of the 3:1 extract mentioned above.
Benefits are still seen with doses of 150-200mg.
In cases of mild depression and anxiety 340-680mg per day was used.
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