Health and Nutrition Articles

Rhodiola: For Energy, Endurance & Mood Health

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Rhodiola, Nature's Energy Booster

Called Nature's Energy Booster by Life Extension Magazine, like other adaptogenic herbs, rhodiola rosea helps keep the body in balance (homeostasis) and increase energy levels.

Rhodiola rosea contains a wide range of anti-oxidant compounds that protect the nervous system from oxidative stress.

It has been most widely used for its ability to increase energy and endurance, especially in higher altitudes.

Studies have shown it can also reduce the effects of stress related fatigue and increase cognition and memory function, calculating, evaluation and general academic performance. It not only improves endurance but it shortens recovery time after intense workouts.

Rhodiola has also established a reputation for supporting mood health. There are more than 300 human studies on the benefits of rhodiola rosea for its anti-anxiety and anti-depressant properties. It has been known to have both calming and stimulating effects.

Recommended Dosage

Average doses range between 200 mg - 600 mg per day standardized to contain rosavins and salidrosides in a 3:1 or 3:2 ratio.

It is best to start with a smaller dose (100 mg) to see how the body tolerates the herb, then gradually increase up to 600 mg. More is not necessarily better.

Best taken with water and on an empty stomach.

Rhodiola Rosea Side Effects

Rhodiola may have a stimulating effect in some individuals and should be taken in the morning or no later than mid-afternoon to prevent sleep disturbance.

Higher intakes may cause irritability, restlessness, and nausea

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References

Quick Facts

  • Rhodiola is a medicinal herb also known as golden root, Artic root and rose wort
  • It's best known as an adaptogenic herb and helps the body counteract the adverse effects of chemical, physical and biological stressors
  • Intensely studied in Scandinavia, Russia for over 35 years, it is popular throughout Eastern Europe and Asia
  • Used by athletes for muscle recovery and to increase endurance and physical strength
  • Plays a role in blood sugar regulation
  • Russian studies suggest it may help with depression and schizophrenia
  • May offer cardioprotective benefits
  • May help with altitude sickness
  • May help with erectile dysfunction and/or premature ejaculation
  • Demonstrates improvement in memory and mental function
  • Helps alleviate symptoms of amenorrhea (lack of menstrual periods)
  • Supports the adrenal glands
  • Latin Name: Rhodiola Rosea
  • Also known as golden root, arctic root, roseroot