Wise Mind Herbs

The information on this page has been prepared with reference to published scientific literature, not by a medically qualified expert. It is not medical advice. Any decision to use a supplement or herb-based product is your responsibility. Consult a suitably qualified medical professional, especially if you have underlying conditions. Remember, nothing is for everyone, and not everything sold is what it claims to be. Some things work for some people, some of the time.

Rhodiola rosea

Rhodiola rosea, commonly known as golden root, rose root, Arctic root, or King's crown, is an adaptogenic herb that has been used in traditional medicine systems across Europe and Asia for centuries. It belongs to the Crassulaceae family and grows primarily in cold, mountainous regions of Europe, Asia, and North America. It's important to note that while several species of Rhodiola exist (including Rhodiola crenulata, Rhodiola quadrifida, and Rhodiola imbricata), the majority of scientific research has focused specifically on Rhodiola rosea, and these species are not interchangeable despite sometimes being marketed similarly.

Image source and license: https://commons.wikimedia.org/wiki/File:Rhodiola_rosea_kz02.jpg.
Modified by Peter Jorgensen.

Active Compounds

The therapeutic effects of Rhodiola rosea are attributed primarily to its bioactive compounds, which include rosavins (rosavin, rosin, and rosarin) and salidroside (rhodioloside). Most standardized extracts contain 3% rosavins and 1% salidroside, which reflects the natural ratio of these compounds in the plant. Other beneficial compounds include tyrosol, flavonoids, monoterpenes, triterpenes, and phenolic acids.

Health Benefits Supported by Research

Based on peer-reviewed scientific literature, Rhodiola rosea has shown potential benefits for the following conditions:

• Stress and fatigue: Multiple clinical trials demonstrate Rhodiola's ability to reduce symptoms of stress and fatigue, particularly in situations of prolonged mental exertion. There is consistent evidence for anti-fatigue effects.
• Cognitive function: Studies suggest improvements in cognitive processing, attention, and mental performance under stressful conditions. Rhodiola has improved mental performance in subjects with stress-related fatigue.
• Depression and anxiety: Several trials have shown mild to moderate antidepressant and anxiolytic effects. People taking Rhodiola have self-reported a reduction in anxiety, stress, anger, confusion, and depression after 14 days of supplementation.
• Physical performance: Research indicates potential benefits for endurance, recovery, and oxygen utilization during exercise, though results are mixed. Rhodiola may be useful for improved physical performance.
• High-altitude sickness: Limited evidence suggests Rhodiola may help mitigate symptoms of acute mountain sickness.
• Immune function: Some studies indicate immunomodulatory properties, potentially enhancing natural killer cell activity.
• Metabolic health: Emerging research suggests potential benefits for glucose metabolism and diabetes management, though more human studies are needed.

It's crucial to note that while these benefits have been observed in studies, Rhodiola rosea has not been conclusively proven to "cure" any medical condition, and should be considered as a potential complementary approach rather than a replacement for conventional medical treatment.

Recommended Dosages

Based on clinical studies, the following dosage recommendations have been established:

• For stress, fatigue, and cognitive performance: 200-680 mg daily of extract standardized to contain 3% rosavins and 1% salidroside.
• For depression and anxiety: 340-680 mg daily of standardized extract.
• For physical performance: 200-300 mg taken 1 hour before exercise.

Most clinical trials have used extracts standardized to contain 3% rosavins and 1% salidroside, which reflects the natural ratio in the plant. Dosing is typically divided, with administration once or twice daily, preferably before meals. Morning dosing is often recommended to avoid potential sleep disturbances.

Side Effects and Safety Concerns

Rhodiola rosea is generally well-tolerated in studied dosages. However, the following side effects have been reported:

• Mild to moderate: Dizziness, dry mouth, headache, nausea, sleep disturbances, and irritability.
• Stimulant effects: Due to its energizing properties, some individuals experience insomnia or agitation, particularly when taken later in the day.
• Potential interactions: Theoretical interactions with antidepressants, stimulants, blood pressure medications, diabetes medications, and immunomodulatory drugs, though clinical significance is unclear.
• Contraindications: Use should be avoided in bipolar disorder (may potentially trigger manic episodes), pregnancy and lactation (insufficient safety data), and in children (insufficient safety data).

Long-term safety beyond 12 weeks has not been well-established in clinical studies. Most adverse events reported in trials were mild and transient.

Higher Dose Studies

There is a notable gap in research regarding doses significantly higher than the typically recommended range of 200-680 mg daily. Few studies have systematically evaluated doses above 1000 mg daily for efficacy or safety. Panossian et al. (2021) noted that while traditional use sometimes involved higher doses, modern clinical trials have not thoroughly investigated potential dose-dependent effects or toxicity at substantially elevated dosages. This represents a significant knowledge gap in the literature. Current evidence does not support benefits from doses exceeding the upper range of clinical studies (approximately 680 mg daily of standardized extract), and potential risks of higher doses remain inadequately characterized.

Commercial Pharmaceutical Products

While numerous dietary supplements containing Rhodiola rosea are available globally, few meet the definition of registered pharmaceutical products. Some notable exceptions include:

• SHR-5: A proprietary extract used in multiple clinical trials, though primarily available as a supplement rather than a registered medication.
• Rodiola®: A standardized extract registered as a medicine in several Eastern European countries for treatment of stress and fatigue.
• Rhodaxon®: A pharmaceutical-grade extract available in some European markets.
• Vitano®: A standardized Rhodiola extract registered as a traditional herbal medicinal product in the UK for temporary relief of stress symptoms.

Unlike many herbs that have led to significant pharmaceutical development, Rhodiola's active compounds have generally not been synthesized into novel pharmaceutical analogues with widespread clinical application. Most commercial products remain in the supplement category rather than as approved medications with specific therapeutic claims.

Conclusion

Rhodiola rosea shows promise as an adaptogenic herb with potential benefits for stress, fatigue, cognitive function, and mood disorders. However, the evidence base, while growing, still has significant limitations including relatively small sample sizes, varying methodologies, and inconsistent extract standardization across studies. More rigorous, large-scale clinical trials are needed to definitively establish efficacy, optimal dosing protocols, and long-term safety. Individuals interested in using Rhodiola should consult healthcare providers, especially when taking medications or managing chronic health conditions.

References

Amsterdam, J. D., & Panossian, A. G. (2016). Rhodiola rosea L. as a putative botanical antidepressant. Phytomedicine, 23(7), 770-783.

Anghelescu, I. G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: a review. International journal of psychiatry in clinical practice, 22(4), 242-252.

Darbinyan, V., Aslanyan, G., Amroyan, E., Gabrielyan, E., Malmström, C., & Panossian, A. (2007). Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nordic journal of psychiatry, 61(5), 343-348.

Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: a systematic review. BMC complementary and alternative medicine, 12, 1-9.

Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A 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 fatigue. Planta medica, 75(02), 105-112.

Pu, W. L., Zhang, M. Y., Bai, R. Y., Sun, L. K., Li, W. H., Yu, Y. L., ... & Li, T. X. (2020). Anti-inflammatory effects of Rhodiola rosea L.: A review. Biomedicine & Pharmacotherapy, 121, 109552.

Schutgens, F. W. G., Neogi, P., Van Wijk, E. P. A., Van Wijk, R., Wikman, G., & Wiegant, F. A. C. (2009). The influence of adaptogens on ultraweak biophoton emission: a pilot‐experiment. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 23(8), 1103-1108.