7 Proven Health Benefits of Rhodiola Rosea

Rhodiola rosea, commonly known as golden root or Arctic root, is an adaptogenic herb with a long history of use in traditional medicine, particularly in Russia and Scandinavia. This perennial plant grows in cold, mountainous regions and has been used for centuries to enhance physical and mental performance, combat fatigue, and promote resilience against stress. Modern scientific research has begun to validate many of these traditional uses, revealing a variety of health benefits associated with Rhodiola rosea. 

Stress Reduction

One of the most well-documented benefits of Rhodiola rosea is its ability to reduce stress. As an adaptogen, Rhodiola helps the body adapt to and manage stress by balancing cortisol levels, the primary stress hormone. Elevated cortisol levels are associated with various negative health outcomes, including anxiety, depression, and metabolic disorders. Several studies have demonstrated that Rhodiola supplementation can lower cortisol levels and alleviate symptoms of stress-related conditions. 

The review published in the International Journal of Psychiatry in Clinical Practice discusses the physiological and psychological impacts of stress and the necessity for effective treatments. It identifies a treatment gap in current medications, which often target either physical or psychological symptoms but not both and highlights the drawbacks of psychotropic drugs due to side effects and overtreatment risks.  

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The authors propose Rhodiola rosea extract (RRE) as an effective solution, noting its approval by the HMPC/EMA for stress management. RRE influences stress hormone release and boosts energy metabolism, offering comprehensive treatment for stress symptoms and preventing chronic stress and related complications. 

Fatigue Alleviation

Rhodiola rosea is renowned for its ability to combat fatigue, particularly mental fatigue associated with stress. By improving the body’s resilience to stress, Rhodiola helps maintain energy levels and reduce feelings of exhaustion. This is particularly beneficial for individuals suffering from chronic fatigue syndrome or burnout. 

A clinical trial published in Complementary Medicine Research evaluated the efficacy of Rhodiola rosea extract in 100 subjects with prolonged or chronic fatigue. Participants took 400 mg daily (2 × 200 mg) over eight weeks.  

Significant improvement in fatigue symptoms was noted within the first week, with continued and statistically significant improvement by week eight. Overall improvement in following was seen: 

• Stress symptoms 
• Fatigue 
• Quality of life 
• Mood 
• Concentration  

The extract was well-tolerated, with most adverse events being mild and unrelated to the treatment. The study suggests that Rhodiola rosea extract is an effective and safe treatment for chronic fatigue symptoms. 

Enhanced Physical Performance

Rhodiola rosea has been shown to improve physical performance, making it a popular supplement among athletes and individuals engaging in strenuous activities. Its ergogenic effects are believed to stem from its ability to enhance the body’s resistance to physical stress and improve energy metabolism.  

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A review in the British Journal of Nutrition found that Rhodiola supplementation can enhance endurance, reduce perceived exertion, and improve exercise performance. The studies reviewed indicated that Rhodiola increases time-to-exhaustion and boosts mean power output during anaerobic activities. Additionally, Rhodiola’s antioxidant properties help mitigate exercise-induced oxidative stress, supporting recovery and adaptation. 

Cognitive Function Improvement

Rhodiola rosea also supports cognitive function, particularly under conditions of stress and fatigue. Its neuroprotective properties are attributed to its ability to modulate neurotransmitter activity and reduce oxidative stress in the brain. 

A systematic review published in Frontiers in Pharmacology in 2018 examined the effects of Rhodiola rosea L. on learning and memory function. The review included 36 preclinical studies involving 836 animals, focusing on outcomes such as escape latency in the Morris water maze, and frequency and duration in the target quadrant.  

The results showed that Rhodiola rosea L. significantly improved learning and memory by reducing escape latency, increasing time spent in the target quadrant, and decreasing errors in memory tests. The potential mechanisms include antioxidant activity, cholinergic regulation, anti-apoptotic effects, and improved cerebral metabolism. 

Antioxidant Properties

The antioxidant properties of Rhodiola rosea contribute to its ability to protect the body from oxidative stress and inflammation. Oxidative stress is implicated in various chronic diseases, including cardiovascular disease, neurodegenerative disorders, and diabetes. 

The in vitro study by Paola Sist et al., published in the Journal of Functional Foods in 2018, investigates the antioxidant properties of Rhodiola rosea (R. rosea) during intense physical exercise. The study mimics strenuous physical training using field electrical stimulation on cultured mouse myotubes, monitoring reactive oxygen species (ROS) production during muscle contraction. The results showed that supplementation with Rhodiola rosea extract significantly reduced oxidative stress, returning ROS production to physiological levels. This suggests that Rhodiola rosea could play a protective antioxidant role during intense physical exercise, potentially mitigating muscle fatigue and damage associated with high ROS levels. 

Potential Anti-Diabetic Effects

Emerging research suggests that Rhodiola rosea may have beneficial effects for individuals with type 2 diabetes. Its ability to modulate glucose metabolism and improve insulin sensitivity makes it a promising adjunct therapy for diabetes management. 

A study published in Scientific Reports found that Rhodiola supplementation improved biomarkers of diabetes, inflammation, and microbiota composition in a leptin receptor-knockout mouse model. While human studies are still limited, these findings indicate that Rhodiola could support metabolic health and glucose regulation. 

Cardioprotective Effects

Rhodiola may also offer cardioprotective benefits by influencing cardiovascular health markers. Its stress-reducing and antioxidant properties contribute to improved heart health and reduced risk of cardiovascular diseases. 

The study by L.V. Maslova and colleagues explored the cardioprotective and antiadrenergic effects of Rhodiola rosea extract during stress. The extract was found to prevent stress-induced cardiac damage, reduce myocardial catecholamine release, and lower cAMP levels. Additionally, it helped maintain adrenal catecholamine levels under stress. These findings suggest that Rhodiola rosea mitigates the adrenergic impact on the heart, offering protective effects against stress-induced cardiac damage. 

Rhodiola rosea is a versatile and potent adaptogen with a wide range of health benefits. From reducing stress and fatigue to enhancing physical and cognitive performance, Rhodiola offers a natural solution for improving overall well-being. While more research is needed to fully understand its mechanisms and optimize dosages, current evidence supports its use as a valuable supplement for stress resilience and health enhancement. 

References: 

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/rhodiola-rosea-as-an-adaptogen-to-enhance-exercise-performance-a-review-of-the-literature/C29592E00A7A6050E6AD5B1B87013427  

https://pubmed.ncbi.nlm.nih.gov/29325481/ 

https://pubmed.ncbi.nlm.nih.gov/28219059/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288277/#:~:text=rosea%20L.) 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288277/#:~:text=rosea%20L.) 

https://pubmed.ncbi.nlm.nih.gov/7756969/#:~:text=Rhodiola%20rosea%20was%20found%20to,cAMP%20levels%20in%20the%20myocardium. 

https://scitechdaily.com/6-impressive-health-benefits-of-rhodiola-rosea/  

https://www.nutritioninsight.com/news/nektium-backed-research-highlights-anti-stress-benefits-of-rhodiola-rosea-and-ashwagandha.html 

https://www.foodnavigator-usa.com/Article/2024/02/22/Combatting-stress-Efficacy-and-safety-of-Rhodiola-rosea-and-Ashwagandha-reviewed  

Disclaimer: This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. While the information provided is based on credible references, we do not make any specific claims or guarantees. It is important to consult with your healthcare advisor for personalized advice and guidance related to your health.