Rhodiola Rosea is a type of herb which is specially grown in cold climates and mountainous regions of Europe and Asia. Rhodiola is also known as golden root or arctic root and its scientific name is Rhodiola Rosea. Their roots are popular as adaptogens, they help your body adapt to stress when consumed. Their roots contain more than 140 active ingredients, and their two most potent ingredients are rosavin and salidroside. Rhodiola is used for treating anxiety, fatigue, and depression.
Today Rhodiola Rosea is widely used as a dietary supplement for many health benefits.
Here are some proven benefits of Rhodiola Rosea Supplement:
- May Reduce Stress
Rhodiola is an adaptogen, a natural substance that increases your body’s resistance capacity to deal with stress. Consuming adaptogens during stressful times may help to deal with stressful situations better. According to a study, 118 people who are dealing with stress-related burnout, took 400 mg of Rhodiola daily for 12 weeks to see rhodiola benefits, they experienced a clear improvement in various symptoms such as stress and depression commonly associated with burnout. The most recovery is shown in the first week of consuming Rhodiola and it continued throughout the study.
- May Help Decrease symptoms of Depression
Nowadays depression is very common in the young generation, but it may become a serious illness that negatively affects how you feel and act. Depression is the result of unbalanced neurotransmitters, chemicals in the brain. When you go to a health professional, they prescribe antidepressants to help correct these chemical imbalances, and Rhodiola Rosea has antidepressant properties that help balance the neurotransmitter in your brain.
- Could Help in managing diabetes
Diabetes occurs when our body doesn’t produce the adequate hormone insulin, resulting in high blood sugar levels. Health professionals suggest insulin injections or medication to balance and increase insulin sensitivity to manage their blood sugar levels.
Rhodiola contains a compound, named salidroside which helps to protect against diabetes and diabetic nephropathy (kidney disease) in rats. This experiment had been performed in rats, so it helps humans or not, it’s dubious.
Whether you are a diabetic patient and thinking to take Rhodiola supplements, consult your health professional or dietitian first.
- May Improve Physical Activity
It is claimed that Rhodiola may improve physical activity and exercise performance by increasing antioxidant levels and decreasing physical and mental fatigue.
Different studies on animals found that Rhodiola helps in improving muscle power and strength activity in rodents, increased antioxidant activity, and improved exercise performance by decreasing perceived exertion, or how hard participants felt their bodies were working.
Rhodiola has the potential to increase physical and exercise performance, but still, are needed confirmed results to prove this.
- May Reduce Tiredness
There are a few factors like Stress, anxiety, and inadequate sleep that causes fatigue or tiredness. Rhodiola has adaptogenic properties, that help to alleviate fatigue.
According to a study, 100 people with chronic fatigue symptoms take 400 mg of Rhodiola every day for 8 weeks. They experienced major improvements in fatigue, mood, concentration, stress, and quality of life after only 1 week of treatment and it continued throughout the studies.
- May Improve Brain functionality
Healthy and nutritious food, proper exercise, and adequate sleep are the best ways to keep your brain sharp and strong. For improving brain function, you can also add some supplements like Rhodiola.
According to the review of 36 animal studies, it is concluded that Rhodiola may improve learning capacity and memory function.
According to an animal study, it is found that a single dose of Rhodiola improved memory and had an antidepressant effect on mice. It is suggested that Rhodiola could become a good tool to increase cognition and counteract mood disorders in people. Another research review concluded that the therapeutic properties of Rhodiola may benefit many age-related health issues.
- It May have anticancer properties
Rhodiola contains Salidroside, a potent component, that has been investigated for its anti-cancer properties. Animal studies have shown that it may resist the growth of lung, bladder, gastric, and colon cancer cells, and researchers have suggested that it may be beneficial in the treatment of many types of cancer.
However, until there are no human studies that prove it, whether Rhodiola can help treat cancer remains unknown.
Rhodiola’s Traditional Reputation for Health and Vitality
As it is mentioned above that Rhodiola is a small, and robust that grows in the harsh and cold climate of the mountainous region of Europe and Asia. The edible parts of this plant are stems, leaves, and roots, but for medicinal or functional purposes, roots are widely used. Rhodiola has been used for centuries as a medicine to support respiratory and heart health, it also helps in mental health and reduces fatigue and stress, especially during the long, harsh winter months in Tibet and northern China. In Siberia, its root was used to improve fertility. Scandinavian Vikings used the Rhodiola to boost vitality and strength, while Sherpas used it as a cure for high altitude sickness and used it for endurance when mountain climbing. According to research in the 1970s by the Soviet government, it is found that it increased energy and alertness and led to fast recovery time for athletes and members of the military.
How To take Rhodiola Rosea Supplements?
Rhodiola root is available in powder texture, you can directly consume it, brewed into your tea, or can mix it with water or juices. It’s also available in capsule form.
The best time to take Rhodiola on an empty stomach but not before bedtime, it has a slightly stimulating effect that causes insomnia. Most people take Rhodiola root extract in capsules or tablets containing between 100 to 200 mg with 0.8-1% salidroside and 3% rosavin.
According to recent research, Rhodiola may help in improving fatigue, depression, or symptoms of stress when taken in doses ranging from 400-600 mg per day. lower doses between 200 to 300mg per day may help in boosting physical performance.
In Russia and Scandinavian countries, Rhodiola has been used for medicinal and functional purposes. Studies have claimed that Rhodiola may help to give strength during physical activities like exercise and sports. It also reduces fatigue and depression and protects against certain health conditions, such as cancer, and diabetes.
Whether you want to use Rhodiola as a supplement, choose those who have undergone third-party testing to avoid the possibility of adulteration. If you take recommended and right doses, Rhodiola may give you many health benefits with a low risk of side effects.
Before taking Rhodiola supplement, consult with a healthcare professional or dietitian.