Rhodiola rosea (also by its botanical name Rhodiola rosea) is an herb that has been used in Europe for hundreds of years to help improve physical endurance and combat the effects of high altitude. Since this plant has been used throughout history to relieve temporary anxiety and fatigue, it has become extremely popular in our stress-filled, health-loving modern world.
It’s now easy to find rhodiola extracts, rhodiola supplements, and even herbal injections containing the root. Read on to learn about the benefits of rhodiola root, how to take it, and why it’s important to choose rhodiola (and all other herbs and supplements).
What is Rhodiola rosea?
Rhodiola rosea is an herb that is classified as an adaptogen and/or mild stimulant, depending on how it is used, says Kelcie Rosendahl, an Oregon naturopathic physician. The root of Rhodiola rosea is used in making tonics and is also known as arctic root, golden root, rose root and crown.
The herb is native to northern Alaska, Europe and Asia and has been historically used in Iceland, Sweden, France, Russia and Greece, Harris said.
Rhodiola Rosea Benefits and Uses
Adaptogens, such as rhodiola rosea and ashwagandha, are “substances that promote the body’s physiological functions to return to normal after a stressor,” Harris said. rightRhodiola rosea Often used to help the body combat fatigue, temporary anxiety and burnout. It can also be used to help improve endurance.
But the benefits don’t stop there: “It’s called a stimulant because it increases physical endurance, and aids the nervous system through its antioxidant effects,” says Dr. Alissia Zenhausern, a naturopathic physician at NMD Health Center in Scottsdale, Arizona.
Harris said researchers have identified at least 140 compounds in Rhodiola rosea that have beneficial properties (the most well-known of which is conacetin). “The way these compounds interact with human physiology is complex and more research is needed,” she said. “Herbs have synergistic effects, and these compounds likely work together to achieve the effects we see in Rhodiola rosea.”
Here are some potential benefits Rhodiola rosea.
1. Pressure support
As an adaptogen, Right-hand rotationRed rose It has traditionally been used to help increase the body’s resistance to stress, as well as for its beneficial effects on neurotransmitters, Zenhausern said. Therefore, stress support is a common reason why people consider taking this herb.
2. May help relieve mild anxiety*
In addition to its use in traditional medicine, Rhodiola rosea has shown promise in preliminary studies at helping to relieve temporary anxiety, Harris said. A 2008 study found that participants taking 340 mg Rhodiola rosea The extract lasts 10 weeks, she said.
Zenhausern adds that its adaptogenic properties make it ideal for temporary mild anxiety. It’s worth noting that you may need to continue taking rhodiola rosea long-term to experience its full benefits.
3. Positive emotional support*
Recent research shows that rhodiola can help maintain positive mood. Harris explains that the herb and its active ingredients are thought to work at the cellular level, regulating stress responses.
A study in mice found Rhodiola rosea when with citrus oranges (lime).
4. Helps improve sports performance*
Ginseng and Rhodiola rosea Both of these adaptogenic herbs are popular with athletes, especially those involved in endurance sports.In one study, intake Rhodiola rosea Heart rates were lower and faster during a six-mile bike time trial performed one hour before exercise compared to placebo.
These findings suggest that acute ingestion improves exercise performance Rhodiola roseaHarris explained that this could be due to participants’ reduced perception of effort. In other words, you can work harder without feeling like you’re working more.
Rhodiola rosea precautions
As with all supplements, there are a few things to consider before taking this herb, as it may cause side effects in some people.
“Rhodiola rosea is a stimulant, so overuse can cause overstimulation and sleep disturbances,” Harris says. “It may also cause dry mouth or dizziness in some people.”
Always follow the instructions on the supplement label or consult your healthcare provider when determining how much to take. “Always talk to your doctor or naturopath before starting to take any herbal supplements,” Zenhausern adds.
What is the best Rhodiola rosea brand?
You can find Rhodiola rosea supplements in your local health food stores, co-ops and many mainstream pharmacies and supermarkets.
BODi’s Focused Energy Shakeology Boost contains rhodiola rosea along with several other powerful adaptogens and phytonutrients to help your body adapt and cope with the effects of stress.
If you want to start your day with extra stress support and energy, FIRST THING blends rhodiola root, B complex vitamins, and green tea for a healthy boost.
While there’s no best brand, both Harris and Zenhausern said it’s important to choose brands that have been tested by independent third parties to ensure quality and purity.
“Many companies make false claims about their ingredients or the amounts of ingredients contained in their products,” Harris said. “Third-party testing provides an unbiased assessment of a product’s quality and content.”
Whenever you buy supplements, consider these questions: Are they processed without harmful solvents or other additives? Is the company reputable? Does their claim sound too good to be true? Keep in mind that supplement companies must adhere to their stated industry standards, which are regulated by the U.S. Food and Drug Administration.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.