What is rhodiola? Effects & side effects

The effects of rhodiola are said to be fat-burning, energy-boosting, and brain-enhancing. Vitamines.com delves into the benefits and potential rhodiola side effects that this adaptogenic herb can cause.

Rhodiola rosea is a stress-reducing supplement with several names, including arctic root, roseroot, king's crown, and golden root.

But what is the reason people buy rhodiola? In this article, we will explain the effects of rhodiola and list all its benefits and side effects.

What is rhodiola?

Rhodiola rosea (also known as golden root) is an adaptogenic herb with powerful fat-burning, energy-boosting, and brain-enhancing effects. Adaptogens, including rhodiola, are a group of plants that can help your body adapt to physical, chemical, and environmental stress.

Rhodiola is one of the most effective in this family because it contains active compounds such as rosavin, which can help balance the stress hormone cortisol.

This unique herb, a member of the Rhodiola genus in the Crassulaceae plant family, grows at high altitudes in the arctic regions of Asia and Eastern Europe.

Rhodiola was already used by the Vikings.

Rhodiola rosea has been part of traditional medicine systems applied across the world for many centuries, particularly in parts of Europe, Asia, and Russia.

Historically, rhodiola has been used for a very long time in Traditional Chinese Medicine, especially for improving endurance and reducing stress.

The Vikings also used rhodiola to increase their physical strength, while the Sherpa people used it to climb at high altitudes, even to conquer Mount Everest.

Researchers have extensively studied the benefits of rhodiola over the past 70 years, particularly for improving work performance and endurance and combating insomnia, fatigue, anxiety, and depression.

Rhodiola effects

As an ergogenic aid and an adaptogen, or a natural herbal product that is non-toxic in normal doses, rhodiola induces a non-specific response and has a normalizing physiological influence.

Thus, rhodiola may be very useful for improving both physical and mental energy and for combating the negative effects of stress. Rhodiola helps the body adapt to stress by reducing or preventing hormonal changes associated with prolonged stress.

Research suggests that it does this, among other things, by acting on beta-endorphins and opioid neuropeptides to improve stress tolerance and by positively influencing other stress adaptation factors.

Rhodiola supports physical and mental energy.

Research has shown that the best rhodiola contains more than 40 types of chemical compounds. The active ingredients in rhodiola responsible for its pharmacological effects include rosavin and salidroside.

Rosavin is the only compound unique to Rhodiola rosea within the Rhodiola plant family, while salidroside is found in most other Rhodiola species.

Rosavin is found in higher concentrations than salidrosides, with a ratio of approximately 3:1 within Rhodiola rosea. In animal studies, rosavin has been found to contribute to rhodiola's benefits through antidepressant, adaptogenic, anxiolytic, and stimulating effects.

What does rhodiola do to your body?

Thanks to rhodiola, your body should burn belly fat faster, improve energy and athletic performance, and combat mental and physical fatigue. In addition, rhodiola is said to be able to lower cortisol levels, which contributes to stress reduction and slows down signs of aging.

But what does research say rhodiola does to your body? We will go through the five most well-known benefits with you.

1. Rhodiola helps burn belly fat

One of rhodiola's many incredible properties is that it helps your body burn stored fat more efficiently as fuel. We all know that exercise can increase fat loss, but if you want an extra benefit, consider taking rhodiola in conjunction with regular exercise to accelerate your weight loss.

But why might rhodiola help lose belly fat? Certain animal studies have found evidence that Rhodiola rosea could reduce visceral white adipose tissue and increase hypothalamic norepinephrine to help prevent diet-induced obesity.

The most active compound of Rhodiola, rosavin, has been shown to trigger a fat-burning response. Because it helps normalize cortisol levels, rhodiola can also reduce cravings for unhealthy 'comfort food' and slow down fat accumulation associated with high cortisol levels (especially fat around the abdomen).

Rhodiola helps burn fat more efficiently.

Rosavin works by stimulating an enzyme called 'hormone-sensitive lipase', which has the ability to break down fat stored in adipose tissue (in the abdominal area). Some sources suggest that if you combine taking rhodiola extract with moderate exercise, the breakdown of belly fat increases even further.

2. Increases energy and athletic performance

Research suggests that if you are looking for a natural way to increase your energy and improve your athletic performance, rhodiola may be for you. Today, one of the most popular uses of rhodiola is to increase energy, endurance, and strength.

Rhodiola can help increase your endurance by increasing red blood cell count and reducing oxidative damage. Red blood cells carry oxygen to the muscles, and a higher count can drastically improve an athlete's performance and delay fatigue. The benefits of Rhodiola work by stimulating EPO, also known as erythropoietin, which stimulates RBC production.

According to research published in the International Journal of Sports Nutrition and Exercise Metabolism, rhodiola has anti-inflammatory benefits that aid in rapid muscle recovery and improving endurance.

Another study, conducted on rats, showed that supplementing with rhodiola could increase endurance, allowing the animals to swim 25 percent longer. The improvements occurred because rhodiola was found to increase ATP synthesis, which is essential for cellular energy.

3. Can help combat physical and mental fatigue

You don't have to be an athlete to experience the benefits of rhodiola. It can help reduce not only physical fatigue but also mental fatigue and symptoms like brain fog or lack of concentration.

Rhodiola is also often used to help people overcome exhaustion resulting from mild but frequent exercise or movements. Rhodiola has been shown to increase workplace performance and reduce the effects of sleep deprivation on your body.

A systematic review from 2012 of 11 randomized, controlled trials on the anti-fatigue effects of rhodiola concluded that "there is some evidence that the herb can help improve physical performance and relieve mental fatigue." However, further studies are needed.

4. Helps lower cortisol

One of the main reasons people turn to adaptogenic herbs like rhodiola is to balance cortisol levels, which can be beneficial for slowing down signs of aging and looking and feeling better.

Studies indicate that rhodiola can help calm your body when your nervous system goes into 'fight-or-flight mode' due to everyday stressors.

When the hormone cortisol remains high for extended periods, such as due to emotional or physical stress, it can cause you to experience stress-related symptoms, such as:

• Reduced blood sugar response
• Abdominal weight gain
• Thyroid problems
• Hormone imbalance
• Decreased memory
• Weakened immunity

By keeping your cortisol levels balanced, you can improve your health in multiple ways, especially when it comes to feeling younger and more energetic.

High cortisol levels over a longer period can contribute to accelerated signs of aging, higher levels of psychosocial stress, poorer cognitive performance, atrophy of memory-related brain structures, weight gain, and exhaustion – precisely why rhodiola can be a useful anti-aging supplement.

5. Can help combat depression and improve brain function

Another benefit of rhodiola supplements is that they have been shown to help improve cognitive functioning and act as a natural remedy for depression.

Rhodiola can help increase the sensitivity of your neurons (cells of your brain and nervous system), including the two neurotransmitters serotonin and dopamine. These neurotransmitters are known to improve focus, memory, pleasure, and overall mood—making them very important in preventing anxiety and depression.

In animal studies, rhodiola has also been shown to help in the recovery of damaged neurons in the hippocampus, an area of the brain considered the center for emotion, memory, and the regulation of the autonomous nervous system.

Many functional medicine doctors prescribe rhodiola as an effective natural alternative to antidepressants. This works because rhodiola can increase dopamine sensitivity, which has been shown to improve mood and also helps combat food cravings and addictions.

Rhodiola can help prevent anxiety.

A small 2015 study supported by the National Center for Complementary and Integrative Health (NCCIH) tested rhodiola against the drug sertraline (often prescribed to treat depression) and a placebo in 58 adults with mild to moderate depressive disorder.

The results showed that all treatments were equally effective in reducing depressive symptoms (no significant differences were found between the groups at the end of the study), but participants taking rhodiola had fewer side effects than those taking sertraline.

Can rhodiola also alleviate anxiety somewhat?

A study involving 80 'mildly anxious participants' showed that, compared to the control group, the experimental group (who took Rhodiola rosea in the form of 2 × 200 mg dose Vitano) exhibited a "significant reduction in self-reported anxiety, stress, anger, confusion, and depression after 14 days and a significant improvement in overall mood."

No relevant differences in cognitive performance were observed between the rhodiola and untreated groups. Rhodiola supplementation was found to have a favorable safety and tolerability profile.

Another small pilot study of 10 adults with anxiety showed that supplementing with 360 milligrams of rhodiola per day for 10 weeks led to a significant improvement in symptoms of generalized anxiety disorder and a reduction in Hamilton Anxiety Rating Scale scores.

Rhodiola side effects

Rhodiola is generally well-tolerated by most people and, according to some studies, is less likely to cause side effects than prescription medications like antidepressants.

That said, when taken orally, rhodiola can potentially cause side effects such as temporary dizziness and dry mouth. If these side effects persist, you should, of course, stop taking rhodiola.

Most researchers have reported that although rhodiola rosea can have beneficial effects on physical performance, mental performance, and certain mental disorders, more research is still warranted.

What is the ideal rhodiola dosage?

As a dietary supplement, rhodiola root extract is typically taken in capsule or tablet form. You can also take it as a tincture, but most people find capsules more convenient. Look for Rhodiola rosea as SHR-5 extract (or an equivalent extract) containing approximately 3 percent rosavins and 1 percent salidroside.

The recommended supplemental dose of Rhodiola rosea extract (which contains rosavin) is approximately 250-500 milligrams total per day (usually divided into 1-2 doses).

Randomized, controlled trials have studied a range of rhodiola doses for the treatment of conditions such as depression and fatigue. Even low doses of just 8 to 300 milligrams per day have been shown to help reduce fatigue.

A safe dosage is 250 mg of rhodiola per day.

It is recommended not to take more than approximately 700 milligrams of rhodiola per day without first consulting a doctor or being under supervision.

Studies have shown that a combination of C. aurantium (bitter orange) and R. rosea best helps prevent overweight and health problems caused by overeating. Ashwagandha and rhodiola for weight loss also appear effective.

When to take rhodiola?

Ideally, rhodiola should be taken approximately 15 minutes before meals. Higher doses should be split in two to promote absorption, such as one dose before breakfast and one before dinner.

According to ancient practices of Traditional Chinese Medicine and Ayurvedic medicine, herbs, roots, and mushrooms are better absorbed when taken with a 'warming herb' (like black pepper or long pepper) and with some healthy fat.

Rhodiola supplements containing these types of ingredients may be absorbed more efficiently, although this has not been thoroughly investigated.

Taking rhodiola in fermented (predigested) form can also help with absorption. Check the chosen supplement for information on fermentation.

How to make rhodiola rosea tea?

Another way to enjoy rhodiola is by drinking Rhodiola rosea tea, traditionally used to calm nerves, reduce anxiety, and promote restful sleep. To make homemade rhodiola tea, first purchase dried and ground rhodiola roots.

Begin by steeping about five grams of rhodiola roots in hot water. Use a steamer or place the root in tea bags. Make sure the water is not too hot or boiling, no higher than 29 degrees Celsius (boiling point is 100 degrees Celsius). For best results, steep the tea for about four hours.

To speed up this process, you can also use rhodiola tinctures and liquid extract, which you can add to warm water with lemon or another herbal tea, such as chamomile or green tea.

Conclusions

Rhodiola rosea is an adaptogenic herb taken as rhodiola extract or rhodiola supplement to help improve mental and physical stress resilience.

Benefits of Rhodiola include normalizing cortisol levels, aiding in fat burning and weight loss, fighting depression and anxiety, improving athletic performance, and preventing or treating fatigue.

Rhodiola is well tolerated and is unlikely to cause side effects, but it can temporarily cause dry mouth or dizziness. The recommended dosage is 250-500 milligrams once or twice a day.

Sources

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208354/
• https://www.frontiersin.org/articles/10.3389/fphar.2018.01415/full
• https://www.sciencedirect.com/topics/neuroscience/rhodiola-rosea

Are burnout symptoms reduced?

Rhodiola, also known as golden root, is a therapeutic plant that has been used for centuries to increase resilience to disease and stress. Scientific research has shown that rhodiola not only improves mood and reduces burnout symptoms but also regulates body temperature and strengthens the immune system by stimulating the lymphatic system. Rhodiola also influences digestion, which can make it a useful addition to a low-carb diet or intermittent fasting. Along with a balanced diet, rich in nutrients such as cod liver oil and collagen, rhodiola can contribute to better energy balance and 'healthy aging'.

Dizziness side effect rhodiola

A side effect of dizziness has also been reported, and in rare cases gynecomastia, especially when rhodiola is combined with testosterone-boosting agents such as Tribulus Terrestris. Food safety is therefore crucial. Preliminary research suggests that rhodiola, in combination with echinacea, can promote vascular health and serve as an effective sports nutrition. These potential benefits, combined with the ability to increase resilience in both diseases and daily activities, make rhodiola an attractive supplement in the context of healthy aging.

Menstrual complaints

Finally, there are indications that rhodiola can help with menstrual complaints and menopause symptoms, although further research is needed. Rhodiola can also interact with 5-HTP, a substance that can promote sleep.