The effects of Rhodiola Rosea on physical and mental performance
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Sep 11, 2023
|5 mins to read
Are you looking to improve your mental performance? Or maybe you're after a supplement to help support your immune system. Meet Rhodiola rosea, a rare herb found at high altitudes throughout Europe and Asia that could be the key to boosting your brain power and supporting your overall well-being.
What is Rhodiola Rosea?
Rhodiola rosea, also known as rose root, arctic root or golden root, is a herb that is found in arctic and mountainous regions of North America, Europe and Asia.
Rhodiola rosea extract has been used in Russian and Scandinavian traditional medicine for centuries thanks to its numerous physical and mental health benefits. These days, Rhodiola extract is sold as a dietary supplement to support mental performance and stress resistance, help to relieve stress-induced fatigue and aid in physical function among other benefits.
How does Rhodiola Rosea work?
Rhodiola rosea is an adaptogen, meaning it helps the body to cope and adapt to stress while boosting its physical and mental performance. Rhodiola can help resist mental fatigue and burnout, as well as support our mental health. Rhodiola root extract contains over 100 bioactive compounds, the most potent being rosavin and salidroside.
Rosavin is thought to be linked to Rhodiola's adaptogenic properties and is believed to help reduce stress by modulating the levels of certain chemicals in the brain, such as serotonin, dopamine and norepinephrine, rosavin is able to help regulate mood and emotions.
Salidroside is another key component of Rhodiola rosea. This compound has been studied for its antioxidant properties, which allow it to support the body's cells and protect them from damage caused by harmful molecules known as free radicals. Salidroside also has anti-inflammatory effects, which can help reduce inflammation in the body and promote better overall health.
Benefits and Uses of Rhodiola Rosea
While the effects of Rhodiola are still being studied, there's evidence to suggest that Rhodiola rosea extract offers a number of physical and mental health benefits.
What does Rhodiola Rosea do?
What can't Rhodiola rosea do? Rhodiola extract contains a number of actives that are believed to have various beneficial effects on the human body.
Studies suggest that taking Rhodiola may support the regular function of the body's central nervous system, helping to reduce the negative effects of stress and support overall well-being. Rhodiola rosea may also help to regulate neurotransmitters in the brain that help to enhance mood.
On a physical level, Rhodiola is thought to support energy metabolism, and improve oxygen uptake during work outs helping to boost energy, stamina and athletic performance.
What is Rhodiola Rosea used for?
Rhodiola rosea is most commonly used for its stress relief properties, but it also has several other purposes. Here are just some of the uses of Rhodiola rosea extract:
- Stress management,
- Boost mood and support emotional well-being,
- Combat fatigue and improve energy levels,
- Enhance stamina and exercise capacity, and
- Support immune function and overall immune system health.
What are the Health Benefits of Rhodiola Rosea?
While Rhodiola rosea has been used as a traditional medicine for hundreds of years, it has recently gained popularity thanks to its potential health-related benefits.
As a plant adaptogen, Rhodiola may help to boost your body's stress resistance, allowing you to adapt and respond better to physical and mental stress. It is believed to modulate the body's stress response system, and may help reduce levels of stress hormones like cortisol and promoting a sense of calm and relaxation.
With this in mind, it's also believed that Rhodiola rosea extract can help to alleviate the symptoms of burnout, which can occur as a result of stress. Rhodiola may support cognitive function, including memory, focus and mental performance. It's thought golden root extract may support neurotransmitter activity, helping to boost mental clarity and alertness.
While many of the benefits of Rhodiola rosea extract are linked to cognitive function, it's also believed to enhance physical performance and combat fatigue. Rhodiola may increase stamina, reduce perceived exertion and improve exercise capacity by supporting energy production, optimizing oxygen utilization and reducing the accumulation of lactic acid in muscles.
Dosage and Timing
When it comes to taking Rhodiola supplements, it's important to invest in high-quality herbal supplements. Look for a standardized extract that contains at least 3% rosavin and 0.8–1% salidroside, which mimics the natural ratio of these bioactive compounds.
Research suggests that Rhodiola supplementation is generally safe and well-tolerated. Possible side effects are usually uncommon and mild but can include drowsiness, dizziness, headaches, digestive issues and difficulty sleeping. Rhodiola supplements can also interact with prescription medications. So, if you're thinking of introducing a Rhodiola supplement to your daily regime, be sure to talk to a health professional. Especially if you already take medication.
How much Rhodiola Rosea should you take per day?
The recommended adult dosage for Rhodiola rosea extract is between 100 to 600 mg daily. Current research suggests that doses of 400 to 600 mg daily can help to relieve the symptoms of cognitive impairment, whereas lower doses of 200 to 300 mg may help to boost physical performance.
How to take Rhodiola Rosea?
Most Rhodiola supplements are available as tablets, capsules or tinctures. While Rhodiola rosea extract is also available as a tea, the pill form of the dietary supplement is usually preferred as it allows for a more accurate dosage.
When to take Rhodiola Rosea
Rhodiola supplements can have a slightly stimulating effect, so it's usually best to take your Rhodiola rosea extracts in the morning for an energy boost.
SCIENTIFICALLY REVIEWED BY
Asha Hira BPharm
