Rhodiola: Benefits, Side Effects, Dosage, and Interactions

Rhodiola rosea, also known as golden root, rose root, or arctic root, is a plant from Siberia that grows well in dry and cold arctic climates. It is frequently used in Chinese medicine. The medicinal compounds of Rhodiola rosea come from the root of the plant and have been used to help treat occasional stress, anxiety, mental and physical fatigue, and depressed mood.

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Uses of Rhodiola

Rhodiola has been used for centuries as an herbal medicine to treat a variety of ailments. Research suggests it may aid the following:

• Aging-related diseases (such as Alzheimer's)

• Anxiety disorders (such as social anxiety)
• Blood pressure and heart rhythm
• Body composition
• Cancer
• Depression
• Fatigue
  
• Gastrointestinal distress
• Menopause
• Nervous system disorders
• Physical performance
  
• Sexual dysfunction
• Stress

Mental and Physical Health Benefits of Rhodiola

Rhodiola rosea has been classified by some researchers as an adaptogen. Adaptogens are plants that help make the body less prone to physical and emotional stress.

Research has shown that Rhodiola may stimulate serotonin, norepinephrine, and dopamine activity. The proper balance of these neurotransmitters is believed to be involved in healthy emotional and neurological functioning.

However, more research is needed to confirm the efficacy of Rhodiola supplements.

Treats Depression Symptoms

Rhodiola has antidepressant properties. In a study that compared the effects of Rhodiola and the effects of Zoloft (sertraline), researchers found that both medicines reduced symptoms of depression. However, Rhodiola was better tolerated and produced fewer side effects.

Reduces Stress and Fatigue

Rhodiola is an adaptogen, a type of plant that helps guide the body's physiological reaction to stress. In other words, it contains properties that help the body manage stress more resourcefully and regulate heart rhythm.

Rhodiola may help improve your body's resilience when facing life stressors, fatigue, and burnout.

Boosts Physical Performance

Rhodiola improves antioxidant activity in the body, and it has been used for centuries to improve physical strength, endurance, and longevity.

Helps with Sexual Dysfunction

Studies have found that Rhodiola may help reduce signs of sexual dysfunction in women and men (such as erectile dysfunction).

May Help Treat Aging-Related Illnesses

Because of its anti-aging and neuroprotective properties, research suggests that Rhodiola may be an effective treatment to slow the progression of illnesses such as Alzheimer's, Parkinson's, cerebrovascular disease, diabetes, and cardiovascular disease.

May Help Fight Certain Cancers

Its anti-cancer properties may even make Rhodiola an effective treatment for cancers that occur most often in older people, such as cancer of the bladder, breast, colon, kidney, lung, and prostate.

However, more research is needed to understand its effectiveness as a treatment for these conditions.

Possible Side Effects of Rhodiola

Side effects of Rhodiola rosea are generally rare and mild to moderate. They may include:

• Dizziness
• Drowsiness
• Dry mouth or excessive saliva production

• Headache
• Sleep disruption
• Stomach upset
  

You may experience drowsiness if you combine Rhodiola with benzodiazepines, selective serotonin reuptake inhibitors (SSRIs), or serotonin-norepinephrine reuptake inhibitors (SNRIs).

Warning

Do not take Rhodiola rosea if you are taking prescription monoamine oxidase inhibitors (MAOIs), a specific class of antidepressants.

There are no known risks associated with Rhodiola rosea; however, the U.S. Food and Drug Administration does not regulate the production of herbs and supplements. Most herbs and supplements are not thoroughly tested, and there is no guarantee regarding the ingredients or safety of the products.

Interactions and Contraindications of Rhodiola

Rhodiola may cause a rapid heart rate if taken with prescription antidepressants. In people with diabetes who take insulin or other drugs, caution should be exercised as Rhodiola may lower blood sugar levels.

People with low blood pressure who take Rhodiola must be cautious that their blood pressure doesn't become too low (as Rhodiola may lower blood pressure). Rhodiola may increase the effects of drugs such as warfarin and anti-inflammatory drugs.

Rhodiola may prevent immunosuppressants from working (such as those taken for multiple sclerosis).

Not Recommended For:

• Children
• People with autoimmune disorders
• Women who are pregnant or breastfeeding

If you have any pre-existing health conditions, especially those stated above, talk to a doctor prior to taking Rhodiola.

Dosage and Preparations of Rhodiola

Rhodiola is most commonly available as a supplement (capsules) or in liquid form (tinctures or extracts). Some herbal teas also contain Rhodiola, which may be dried, preserved, and brewed as an herbal tea.

The recommended adult dosage for the capsule form of Rhodiola rosea is 100 to 300 mg daily. However, various strengths are available (from 100 to 600 mg). Rhodiola supplements have been used safely in studies lasting 6 to 12 weeks; however, Rhodiola is not recommended for long-term use as its long-term effects aren't well known.

You should read the product label about the proper dosage and consult a healthcare provider to get personalized recommendations.

What to Look for in Rhodiola Supplements

If you choose to buy a Rhodiola supplement (or any supplement), the National Institutes of Health (NIH) recommends that you look for a Supplement Facts label on your product. This label will contain vital information including the amount of active ingredients per serving, and other added ingredients like fillers, binders, and flavorings.

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Rhodiola is not FDA approved, so it's important to be careful when purchasing to ensure a product's purity. Consult with a doctor to get recommended brand that's safe.

The NIH also recommends that you look for a product that contains a seal of approval from a third party organization that provides quality testing. These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International.

A seal of approval from one of these organizations does not guarantee the product's safety or effectiveness but it does provide assurance that the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.

Frequently Asked Questions

• Are there other natural products that people use to treat social anxiety?

  There are other products that are sometimes used to manage stress and anxiety. Not all of them have been studied enough to know if they provide a significant benefit. The most common supplements include:

  • Chamomile
  • Kava Kava
  • Passion Flower
  • St. John's Wort
  • Valerian Root

• Is it OK to take Rhodiola every day?

  It depends. The effects of Rhodiola supplements have been measured for time periods ranging from 6 to 12 weeks. While some take Rhodiola one to two times daily during the period of use, Rhodiola is not recommended for long-term use.

• What does Rhodiola do for your body?

  Rhodiola is an adaptogen that may help your body resist physical and mental stress. It may help reduce symptoms of depression and anxiety, prevent stress, promote physical strength, and more.

• Is Rhodiola the same as ashwagandha?

  No, but ashwagandha is an herbal medicine and adaptogen&#;like Rhodiola. Ashwagandha may help with some of the same health issues that Rhodiola does, such as stress and anxiety. Ashwagandha, like Rhodiola, has anti-cancer and anti-inflammatory properties.

Rhodiola rosea is a flowering herb that grows in cold, high-altitude regions of Europe and Asia. Other names for it include arctic root, golden root, king&#;s crown, and rose root.

Rhodiola rosea has been used in traditional medicine for many years, particularly in Russia, Scandinavia, and other cold, mountainous areas. Some people believe the herb can treat anxiety, depression, fatigue, anemia, and headaches.

Numerous studies have been conducted on the plant. While some results appear promising, many of the studies have been small, biased, or flawed. As such, experts say more research needs to be done to determine how Rhodiola rosea is effective, and whether it should be included in treatment plans.

Meanwhile, Rhodiola rosea has a low risk of side effects and appears to offer some benefits for many of these conditions. Therefore, it may be a natural option that is worth trying for its supposed uses.

Benefits and evidence

The evidence for Rhodiola rosea&#;s health claims varies. The following are some of its popular uses and what research says about each one. The health benefits of this herbal root are probably linked to anti-inflammatory properties it may have.

Stress

One of the best-known claims about Rhodiola rosea is its power as a substance that helps the body adapt to stress, otherwise known as an adaptogen.

Its specific abilities and qualities, however, have not yet been scientifically proven with enough well-designed studies.

A report published in Alternative Medicine Review found that Rhodiola rosea shows promise as an adaptogen. Based on evidence from several small studies, the author states that the plant&#;s extracts provide benefits for mental health and heart function.

Another article describes Rhodiola rosea as &#;a versatile adaptogen,&#; stating that the herb can increase resistance to stress. In particular, the authors state that it holds promise as a possible treatment for reducing stress hormone levels and stress-induced heart problems.

Physical and mental performance

Some people take Rhodiola rosea to enhance physical performance before exercise or as a way to improve concentration and thinking. There are also claims that it helps reduce physical and mental fatigue.

A number of studies touch on these claims. They include the following:

• A review that states Rhodiola rosea may hold promise as an aid for enhanced physical and mental performance. The authors conclude that more research on the plant is needed to further examine and prove its effects.
• A study in found that women who took a high dose of Rhodiola rosea were able to run faster than those who got a placebo. The study examined 15 college-age women.
• Another study suggests that taking a standardized extract of Rhodiola rosea may improve concentration and reduce fatigue. The research looked at 60 men and women, who took an extract called SHR-5. The dosage given for these effects was 576 milligrams (mg) per day.

Despite these results, a large review published in BMC Complementary and Alternative Medicine looked at 206 studies on Rhodiola rosea and fatigue but found only 11 were suitable to include.

Five of these trials determined that Rhodiola rosea helped with symptoms of physical and mental fatigue. But, the reviewers state, all of the studies had a high risk of bias or had reporting flaws with an unknown bias.

The reviewers conclude that research on Rhodiola rosea is &#;contradictory and inconclusive.&#; They recommend a non-biased, valid trial of the herb before it is put forward as a treatment for fatigue.

Depression and anxiety

One study found evidence to suggest that Rhodiola rosea may reduce symptoms of generalized anxiety disorder. Ten people were included in this study, and they took 340 mg of Rhodiola rosea extract for 10 weeks.

Another study in Phytomedicine found that Rhodiola rosea reduced symptoms of depression, but its effects were mild. The herb did not reduce symptoms as effectively as sertraline, a prescription antidepressant, although it had fewer and milder side effects.

The authors of this study concluded that, as it may be better tolerated by some people and did provide benefit, Rhodiola rosea may be suitable as a treatment for mild to moderate depression. The study included 57 people who took the herb for 12 weeks.

Stress-induced eating disorders

An active ingredient in Rhodiola rosea known as salidroside, was studied for its effects on binge eating. This study, published in Physiology & Behavior, was done using rats. It found that a dry extract of Rhodiola rosea that included 3.12 percent salidroside did help reduce or eliminate binge eating in the animals.

The rats that took Rhodiola rosea also had lower blood levels of a stress hormone that may play a role in binge eating.

Another study in the Journal of Psychopharmacology, similarly conducted on rats, determined that Rhodiola rosea may reduce stress-induced anorexia. The authors say their findings provide evidence to support claims that the herb has anti-stress properties.

How to take it

Like many herbs, Rhodiola rosea is available in the form of capsules, tablets, dried powder, and liquid extract.

The dosage and amount of extract varies between brands and product types.

Herbs and supplements are regulated as food, not drugs, by the United States Food and Drug Administration (FDA).

As a result, knowing what dose to take and how much is included in the product is not always clear. There may also be issues with quality or purity.

Although some studies have listed dosages used for specific purposes, it appears that the herb may be taken at different strengths to treat different problems. In the Alternative Medicine Review article, the author says the dosage may vary, depending on how much standardized extract it contains.

Rosavin, in particular, is one of the compounds named as having an effect on reducing stress. The author of the review suggests approximately:

• 360-600 mg daily of an extract standardized for 1 percent rosavin
• 180-300 mg of an extract standardized for 2 percent rosavin
• 100-170 mg for an extract standardized for 3.6 percent rosavin

Risks and side effects

Though its therapeutic effects have yet to be proven, the studies on Rhodiola rosea all seem to agree that any side effects are mild.

Side effects have included:

• dizziness
• dry mouth
• sleep problems
• jitteriness

Jitteriness is a particular problem among those prone to anxiety who take higher doses of the supplement.

As it has a mild stimulant-type effect, Rhodiola rosea is not recommended for people who have bipolar disorder or who are taking other stimulants.

One article suggests that people can take the herb on an empty stomach 30 minutes before breakfast and lunch. Avoiding it in the evening may help reduce sleep problems at night.

Takeaway

Rhodiola rosea has a long tradition of being used to help increase stamina, concentration, and mental well-being.

Large, valid studies on these effects are lacking. However, the herb&#;s low risk of side effects makes it an attractive option for people looking to improve their health in these specific areas.

As with any supplement, it is best for people to speak with a doctor before taking it.

Problems such as fatigue and trouble concentrating can sometimes be symptoms of an underlying health condition that needs treatment. Likewise, depression and anxiety can be serious mental health conditions that require the care of a doctor.

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