Rhodiola rosea might not be a household name like energy drinks, but it has a long history and numerous studies proving its effectiveness in boosting energy, reducing stress and increasing vitality, immunity, stamina, and longevity. As an adaptogen, it promotes a feeling of well-being while also having antioxidant, anti-carcinogenic and weight reduction effects. Furthermore, it boosts memory, enhances sexual function, and improves the body’s capacity for exercise.
Interestingly, the Greek physician Dioscorides, documented many of the medicinal qualities of rhodiola in his medical text De Materia Medica, published in 77 A.D. Known then as rodia riza, it was renamed Rhodiola rosea by Linnaeus due to the rose-like fragrance of the freshly cut rootstock. Its benefits were sought after by Chinese emperors who sent expeditions to Siberia to obtain the root for medicinal applications. The Vikings also used it to enhance their physical prowess and endurance.
Rhodiola rosea is found primarily in the dry sandy ground at high altitudes in Europe and Asia, as well as in Alaska. While it has been used for centuries in traditional medicine across Russia, Scandinavia, and other European and Asian cultures, it has remained relatively unknown in America. Since 1960, over 180 pharmacological, phytochemical, and clinical studies have been published about its health-promoting effects, but most were written and published in Slavic and Scandinavian languages.
In Russia, rhodiola has been included in official medicine since 1969 and is recommended for medicinal use as a stimulant to fight fatigue, encourage resilience in somatic and infectious illnesses, and increase attention span, memory, and work productivity. Researchers from the University of Pennsylvania have also shown that rhodiola rosea can help treat mild to moderate depression.
Dosage and Combination with Other Adaptogens
Dr. Kerry Bone, writing for Acupuncture Today, recommends a dosage of 150-600 mg/day in tablet form. Rhodiola can be combined with other adaptogens and tonics, such as panax ginseng, eleuthercoccus senticosus, withania somnifera, astragalus membranaceus, shatavari (asparagus racemosus), and damiana (turnera diffusa). It is important to note that stimulants like caffeine should be avoided when taking adaptogens to ensure that the body can effectively absorb the benefits of both.
Additional Health Benefits
Rhodiola rosea offers an array of health advantages beyond mood-boosting and increased energy. It can influence the production of essential neurotransmitters such as serotonin in the brain, which positively impacts mood and helps alleviate feelings of anxiety. In a recent study conducted by Georgian researchers, rhodiola extract also demonstrated a significant inhibitory effect on the monoamine oxidase enzyme, which is responsible for the breakdown of serotonin. Low levels of serotonin have been linked to depression, anxiety, and many mood disorders.
In addition to its mood-enhancing properties, rhodiola has been found to be effective in promoting cognitive function. A study conducted at the Armenian State Medical University revealed that patients receiving rhodiola extract showed significant improvements in memory, attention, and concentration after just two weeks compared to a placebo group.
Research into the antioxidant capacity of rhodiola has also shown its ability to reduce oxidative stress, a major contributor to aging and many chronic diseases. Moreover, it appears to have a significant anti-carcinogenic effect both in vitro and in vivo. Further studies are needed to investigate the molecular mechanism responsible for its potent anti-cancer activity.
For individuals looking to improve their overall physical performance, rhodiola’s ability to increase stamina and exercise capacity is a significant benefit. A study conducted in Sweden evaluated the effects of rhodiola on endurance exercise performance and found that after taking a rhodiola supplement for four weeks, study participants showed significant improvements in cardiovascular function and oxygen-carrying capacity.
Conclusion
Despite not being as well-known as commercial energy drinks, rhodiola rosea has thousands of years of practical use and dozens of laboratory studies supporting its efficacy in promoting a sense of well-being, increasing energy levels, reducing stress, and providing a variety of additional health benefits. As a natural alternative to stimulants like caffeine and an effective adaptogen with numerous health-promoting advantages, rhodiola rosea is a valuable addition to anyone’s daily routine.
