5 frequently asked questions about Rhodiola rosea

Rhodiola rosea is an adaptogen that is becoming increasingly popular with alternative medicine enthusiasts. And certain questions about this plant come up quite frequently.

This article answers 5 key questions about the virtues and uses of this age-old plant.

What are the main active ingredients in Rhodolia?

La Rhodiola rosea owes its virtues to a number of compounds with names that may not sound very familiar to the uninitiated. These include:

  • Les rosavinesantioxidant polymers known to reduce stress.
  • Salidrosideanother phenolic molecule, is thought to be involved in adaptation to physical effort.

 

Usually marketed with dosages of 3% rosavin and 1% salidroside at a dosage of 200mg per capsule, our Rhodiola offers twice as much active ingredient thanks to an extract containing 5% rosavin and 1.8% salidroside at a dosage of 250mg per capsule. 

These elements act by gently interfering with our key neurotransmitters, which are serotonin, dopamine or catecholamines. By modulating their activation, they help prevent mental and physical stress.

It is therefore a plant adaptogen which allows the body to adapt better to the type of stress mental and physics

Although natural, these compounds are complex. Before taking a Rhodiola-based treatment, it is best to check the quality of the extracts with a professional. Your doctor will be able to advise you on the benefits and any precautions to be taken.

How does Rhodiola rosea influence stress and anxiety management?

Thanks to its adaptogenic properties, which help to provide general resistance to stress. Although its mechanisms of action are not fully understood by science, it is clear that Rhodiola increases resilience to stress at both cellular and systemic levels.

Rhodiola's anti-stress properties may derive in part from its ability to slow the release of cortisol in stressful situations. It is important to emphasise that Rhodiola rosea has this ability to regulate cortisol optimally. In other words, even in high doses, Rhodiola rosea will not suppress or excessively reduce your cortisol levels, but will maintain a balanced level of cortisol for your body.

By gently modulating key neurotransmitters, Rhodiola rosea appears to act effectively on our response to stress. Its compounds, such as rosavins, are thought to reduce feelings of anxiety and nervous tension.

Numerous studies support these effects. A a recent meta-analysis concluded that the plant significantly reduces anxiety symptoms. Russian researchers have also shown its positive impact on sportspeople's resilience to stress.

Of course, no plant is a miracle cure. But the well-tolerated effects of Rhodiola rosea suggest that it is worth considering to help manage the stresses and anxieties of everyday life. 

Can Rhodiola rosea improve physical and mental performance?

Several studies support the benefits of Rhodiola rosea on sporting and intellectual performance. In studies of strength training, Rhodiola increased strength and power when taken just before training. It also reduced the rate of perceived exertion in several studies. Other studies have shown that Rhodiola can reduce fatigue and improve speed and endurance. Recovery capacities have also been highlighted, with Rhodiola also appearing to speed up muscle recovery after intense effort.

As far as the psychological aspect is concerned, the positive effects reported are very encouraging.

Research has shown that Rhodiola rosea can reduce stress and fatigue, while improving mental performance, especially in stressful situations. A study carried out on students during an exam period concluded that Rhodiola was associated with a significant reduction in stress levels and mental fatigue. This translated into an increase in marks of around 10 %.

Rhodiola rosea has also been shown to improve mood. In a clinical study of patients suffering from moderate to mild depression, symptoms were reduced from 30% to 50%.

Rhodiola rosea is often taken at work on busy days, before meetings or exams. It can also be taken simply to improve mental well-being.

 

How should Rhodiola rosea be used to maximise its benefits?

The recommendations are to take between 12 mg rosavin and 4 mg salidroside or a single capsule of our Rhodiola rosea. The maximum dosage recommended in some studies is 24 mg rosavin and 8 mg salidroside, i.e. 2 capsules of our rhodiola (most sellers recommend taking 4 capsules to reach this level). 

To relieve occasional stress, take one tablet in the morning or at midday. To enjoy the benefits for physical performance, take Rhodiola 30 minutes before activity. 

It is not advisable to take Rhodiola in the evening because of its anti-fatigue effects. 

Is Rhodiola rosea effective for weight loss?

To date, no serious human study has shown that Rhodiola rosea can contribute to weight loss. Although it is recognised that Rhodiola can reduce cortisol levels, and that high cortisol levels are often associated with weight gain, we cannot conclude that Rhodiola rosea could promote weight loss.

However, it could be beneficial for certain people with high levels of stress and cortisol, who tend to react to stress with behaviours such as bulimia or overeating.

It should be noted that no study has yet been carried out in this specific context.

 

Our product : Rhodiola Rosea Rhodiolife

Opt for excellence with our product, labelled Rhodiolife®, a world leader recognised for the superior quality of its raw materials.

Our Rhodiola Rosea offers twice as many active ingredients as the market standard, dried at low temperature to preserve its maximum bioactivity.

With 5% of rosavins and 1.8% of salidroside, each 250 mg capsule guarantees unrivalled efficacy.

Voted best targeted sports nutrition product in 2019 by ESSNA and sports grade certified, our Rhodiola Rosea promises uncompromising purity and performance.

Studies and sources

Fatigue and endurance :

  1. Fatigue Symptoms - Schutgens FW, Neogi P, van Wijk EP, van Wijk R, Wikman G, Wiegant FAThe influence of adaptogens on ultraweak biophoton emission: a pilot-experimentPhytother Res.(2009 Aug)

  2. Fatigue Symptoms - Siegfried Kasper, Angelika DienelMulticenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptomsNeuropsychiatr Dis Treat.(2017 Mar 22)

  3. Fatigue Symptoms - Salima Punja, Larissa Shamseer, Karin Olson, Sunita VohraRhodiola Rosea for Mental and Physical Fatigue in Nursing Students: A Randomized Controlled TrialPLoS.()

  4. Cognition - Spasov AA, Wikman GK, Mandrikov VB, Mironova IA, Neumoin VVA double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimenPhytomedicine.(2000 Apr)

  5. Cortisol - Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJThe effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res.(2013 Mar)

Cognition :

  1. Cognition - Shevtsov VA, Zholus BI, Shervarly VI, Vol'skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman GA randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental workPhytomedicine.(2003 Mar)

  2. Cognition - Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner HRhodiola 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 dutyPhytomedicine.(2000 Oct)

  3. Cognition - Punja S, Shamseer L, Olson K, Vohra SRhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trialPLoS One.(2014 Sep 30)

  4. Cognition - Ross SMRhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigueHolist Nurs Pract.(2014 Mar-Apr)

Depression and mental well-being :

  1. Depression Symptoms - Cropley M, Banks AP, Boyle JThe Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsPhytother Res.(2015 Dec)

  2. Depression Symptoms - Ross SMRhodiola rosea (SHR-5), Part 2: A standardized extract of Rhodiola rosea is shown to be effective in the treatment of mild to moderate depressionHolist Nurs Pract.(2014 May-Jun)

  3. Depression Symptoms - Mao JJ, Xie SX, Zee J, Soeller I, Li QS, Rockwell K, Amsterdam JDRhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPhytomedicine.(2015 Mar 15)

  4. Depression Symptoms - Darbinyan V, Aslanyan G, Amroyan E, Gabrielyan E, Malmström C, Panossian AClinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depressionNord J Psychiatry(2007)

Physical health and performance :

  1. Weight - De Bock K, Eijnde BO, Ramaekers M, Hespel PAcute Rhodiola rosea intake can improve endurance exercise performanceInt J Sport Nutr Exerc Metab.(2004 Jun)

  2. Forced Expiratory Volume - Yu H, Lei T, Su X, Zhang L, Feng Z, Dong M, Hou Z, Guo H, Liu JE Efficacy and safety of three species of L. in patients with chronic obstructive pulmonary disease: A systematic review and meta-analysis.Front Pharmacol.(2023)

  3. Oxygen Uptake - Parisi A, Tranchita E, Duranti G, Ciminelli E, Quaranta F, Ceci R, Cerulli C, Borrione P, Sabatini SEffects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary resultsJ Sports Med Phys Fitness.(2010 Mar)

  4. Blood Pressure - Wing SL, Askew EW, Luetkemeier MJ, Ryujin DT, Kamimori GH, Grissom CKLack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stressWilderness Environ Med.(2003 Spring)

Biomarkers and physiology :

  1. Cortisol - Jówko E, Sadowski J, Długołęcka B, Gierczuk D, Opaszowski B, Cieśliński IEffects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci.(2018 Oct).

  2. Cortisol - Olsson EM, von Schéele B, Panossian AGA 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 fatiguePlanta Med.(2009 Feb)

  3. Monocyte Chemoattractant Protein-1 - Shanely RA, Nieman DC, Zwetsloot KA, Knab AM, Imagita H, Luo B, Davis B, Zubeldia JMEvaluation of Rhodiola rosea supplementation on skeletal muscle damage and inflammation in runners following a competitive marathonBrain Behav Immun.(2014 Jul)

  4. Creatine Kinase - Lin C, et alRhodiola rosea does not reduce in vivo inflammatory activity after continuous endurance exerciseSCI SPORT.()

  5. C-Reactive Protein (CRP) - Abidov M, Grachev S, Seifulla RD, Ziegenfuss TNExtract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the bloodBull Exp Biol Med.(2004 Jul)

Others :

  1. Social Functioning -

    Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial PMID: 28219059 DOI: 10.1159/000457918

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