Everything You Need to Know About
Rhodiola (Rhodiola rosea)
Botanical family: Crassulaceae
Parts used: Roots
Overview & Health Benefits
Rhodiola (Rhodiola rosea), also known as roseroot or golden root, thrives in the challenging environments of the Arctic, high mountains, and northern coastlines, mirroring its resilience-building properties in humans (Brown et al., 2002). This remarkable adaptogen, primarily used in the form of extracts from its roots and rhizomes, supports the body's ability to adapt to various stressors, promoting both physical and mental well-being (Panossian et al., 2010). Traditional uses are impressively diverse, from combating fatigue and enhancing work performance to reducing stress, improving mood, and even potentially promoting longevity (Ishaque et al., 2012; Panossian & Wikman, 2010). Modern research increasingly validates these time-honored applications, providing a growing body of scientific evidence for rhodiola's multifaceted benefits (Ishaque et al., 2012; Khanum et al., 2005; Kelly, 2001).
Key Benefits
- Resilience to stress
- Fatigue reduction
- Cognitive support
- Mood balance
- Physical endurance
- Immune modulation
Stress Adaptation: Rhodiola's adaptogenic properties are central to its stress-protective effects. It appears to modulate the hypothalamic-pituitary-adrenal (HPA) axis, influencing cortisol levels and fostering a balanced hormonal response to stress (Anghelescu et al., 2018; Panossian et al., 2010). This action is crucial for mitigating the negative impacts of chronic stress on the body and mind, promoting relaxation, enhancing energy levels, and supporting overall well-being. Animal studies have demonstrated rhodiola's ability to suppress the increase of stress hormones like cortisol and nitric oxide in response to immobilization stress (Panossian et al., 2007).
Energy and Fatigue: Traditionally used to combat fatigue and enhance both physical and mental endurance, rhodiola has shown promising results in some clinical trials. A systematic review by Ishaque et al. (2012) identified eleven clinical trials evaluating rhodiola for fatigue, with two out of six trials on physical fatigue in healthy individuals and three out of five trials on mental fatigue reporting positive effects. Studies on athletes and individuals engaged in demanding physical activities confirm rhodiola's ability to improve performance and reduce recovery time (Walker & Robergs, 2006). Rhodiola has also been shown to improve measures of physical performance such as time to exhaustion and oxygen uptake (De Bock et al., 2004). Specific examples of its efficacy include a study where Rhodiola rosea extract (SHR-5) significantly reduced fatigue and improved attention in individuals with stress-related fatigue (Olsson et al., 2009). Another study found that the same extract significantly improved mental performance, as measured by a fatigue index, in healthy physicians working night duty (Darbinyan et al., 2000).
Mood and Cognitive Enhancement: Rhodiola's benefits extend to mood and cognitive function, with traditional and modern use for elevating mood in depression and promoting mental clarity (McIntyre, 2019). It modulates levels of neurotransmitters like dopamine, serotonin, and norepinephrine, crucial for mood regulation (Panossian et al., 2010). Clinical trials have shown promise in treating mild to moderate depression. In a study comparing rhodiola to the conventional antidepressant sertraline, rhodiola showed some efficacy compared to sertraline with fewer side effects (Mao et al., 2015).
Antioxidant Protection: Rhodiola is rich in polyphenols and other antioxidant compounds, which protect cells from the damaging effects of oxidative stress, a key contributor to aging and various health problems (Brown et al., 2002). This antioxidant activity is believed to be integral to its adaptogenic and cognitive-enhancing properties, shielding the nervous system from oxidative damage and promoting healthy brain function. Studies have shown that rhodiola extracts can effectively scavenge free radicals and protect against lipid peroxidation (Ohsugi et al., 1999).
Immune Support: In addition to increasing resilience to stress, which is known to compromise immunity, Rhodiola has been traditionally used to enhance immune defenses and combat illness. Studies suggest that it can modulate immune responses and potentially enhance resistance to certain infections (Panossian et al., 2010). It has also been investigated as a complementary therapy during cancer treatment, potentially mitigating chemotherapy-induced fatigue and cognitive impairment (Gerbarg & Brown, 2017). Although not conclusively proven, one of Rhodiola’s effects on immune function might be its ability to increase the number of Natural Killer cells, a type of immune cell that targets and eliminates infected or cancerous cells (McIntyre, 2019)
Cardiovascular and Metabolic Health: Research indicates that Rhodiola may exert positive effects on cardiovascular and metabolic health, with studies investigating its potential to improve heart function, regulate blood sugar, and improve insulin sensitivity in type II diabetes (Panossian et al., 2010; Kwon, Jang, & Shetty, 2006). For example, Rhodiola rosea extract has shown promise in protecting against stress-induced damage to heart tissue in animal studies (Maslova et al., 1994). While these preliminary findings are encouraging, more robust clinical trials are needed to fully understand rhodiola's role in these areas.
Safety profile
While Rhodiola rosea is generally well-tolerated, certain cautions apply. Its stimulating properties may exacerbate anxiety or insomnia in sensitive individuals, or if taken in the evening or at high doses, and caution is advised for those with bipolar disorder, as it could potentially trigger manic episodes (Amsterdam & Panossian, 2016; Brown et al., 2002; Gerbarg & Brown, 2017; Winston & Maimes, 2007). Rhodiola's influence on neurotransmitter levels, particularly its monoamine oxidase inhibiting activity, suggests caution in those taking prescribed antidepressants, especially MAOIs (monoamine oxidase inhibitors) or SSRIs (selective serotonin reuptake inhibitors), due to potential interactions (Panossian et al., 2010; Ulbricht et al., 2011). It's crucial to distinguish Rhodiola rosea from other Rhodiola species. While some related species, like Rhodiola integrifolia and Rhodiola crenulata, have traditional uses, they lack the same level of scientific and safety evaluation as Rhodiola rosea (Brown et al., 2002). Accurate species verification is essential before use. Furthermore, some studies suggest that high doses of Rhodiola may cause mild side effects like dizziness, dry mouth, and gastrointestinal upset. (Ishaque et al., 2012). Therefore, starting with a low dose and gradually increasing it as needed is recommended. As with any herbal remedy, consulting a qualified medical herbalist is advisable, especially if you have any underlying health conditions or are currently taking prescription medications.
References
Brown, R. P., Gerbarg, P. L., & Ramazanov, Z. (2002). Rhodiola rosea: A phytomedicinal overview. HerbalGram, 56, 40–52. https://www.researchgate.net/publication/237469905_Rhodiola_rosea_A_Phytomedicinal_Overview
Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine, 7(5), 365-371. https://doi.org/10.1016/S0944-7113(00)80055-0
De Bock, K., Eijnde, B. O., Ramaekers, M., & Hespel, P. (2004). Acute Rhodiola rosea intake can improve endurance exercise performance. International Journal of Sport Nutrition and Exercise Metabolism, 14(3), 298–307. https://doi.org/10.1123/ijsnem.14.3.298
Gerbarg, P., & Brown, K. (2017). Integrating Rhodiola rosea in clinical practice. In P. Gerbarg, P. Muskin, & R. Brown (Eds.), Complementary and integrative treatments in psychiatric practice (pp. 135-141). American Psychiatric Association Publishing.
Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: A systematic review. BMC complementary and alternative medicine, 12, Article 70. https://doi.org/10.1186/1472-6882-12-70
Kelly, G. S. (2001). Rhodiola rosea: A possible plant adaptogen. Alternative medicine review, 6(3), 293-302. https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=ac23069acec9e462c8ffe292f081556bdd16481d
Khanum, F., Bawa, A. S., & Singh, B. (2005). Rhodiola rosea: A versatile adaptogen. Comprehensive Reviews in Food Science and Food Safety, 4(3), 55-62. https://doi.org/10.1111/j.1541-4337.2005.tb00073.x
Kwon, Y.-I., Jang, H.-D., & Shetty, K. (2006). Evaluation of Rhodiola crenulata and Rhodiola rosea for management of Type II diabetes and hypertension. Asia Pacific Journal of Clinical Nutrition, 15(3), 425. https://pubmed.ncbi.nlm.nih.gov/16837437/
Mao, J. J., Xie, S. X., Zee, J., Soeller, I., Li, Q. S., Rockwell, K., & Amsterdam, J. D. (2015). Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial. Phytomedicine, 22(3), 394-399. https://doi.org/10.1016/j.phymed.2015.01.010
McIntyre, A. (2019). The complete herbal tutor. Aeon.
Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica, 75(2), 105–112. https://doi.org/10.1055/s-0028-1088346
Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals (Basel), 3(1), 188–224. https://doi.org/10.3390/ph3010188
Panossian, A., Wikman, G., & Sarris, J. (2010). Rosenroot (Rhodiola rosea): Traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine, 17(7), 481-493. https://doi.org/10.1016/j.phymed.2010.02.002
Panossian, A., Hamm, R., Wikman, G., & Efferth, T. (2014). Mechanism of action of Rhodiola, salidroside, tyrosol and triandrin in isolated neuroglial cells: An interactive pathway analysis of the downstream effects using RNA microarray data. Phytomedicine, 21(11), 1325-1348. https://doi.org/10.1016/j.phymed.2014.07.008
Pu, W.-L., Zhang, M.-Y., Bai, R.-Y., Sun, L.-K., Li, W.-H., Yu, Y.-L., … Li, T.-X. (2020). Anti-inflammatory effects of Rhodiola rosea L.: A review. Biomedicine & Pharmacotherapy, 121, Article 109552. https://doi.org/10.1016/j.biopha.2019.109552
Ulbricht, C., Chao, W., Tanguay-Colucci, S., Costa, D., Culwell, S., Giese, N., & Wojcik, G. J. (2011). Rhodiola (Rhodiola spp.): An evidence-based systematic review by the Natural Standard Research Collaboration. Alternative and Complementary Therapies, 17(2), 110–119. https://doi.org/10.1089/act.2011.17208
Walker, T. B., & Robergs, R. A. (2006). Does Rhodiola rosea possess ergogenic properties? International Journal of Sport Nutrition and Exercise Metabolism, 16(3), 305–315. https://doi.org/10.1123/ijsnem.16.3.305
Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for strength, stamina, and stress relief. Healing Arts Press.