Rhodiola (also known by its botanical name rhodiola rosea) is an herb used in Europe to help promote physical endurance and combat the effects of high altitudes for hundreds of years. Why this botanical it has been used historically to help temporary anxiety and fatigueit has become very popular in our modern, stressed, wellness-loving world.
Now it is very easy to find rhodiola extract, rhodiola supplements, and even herbal shots containing the root. Read on to learn the benefits of rhodiola root, how you can get it, and why it’s important to be selective about rhodiola (and all other herbs and supplements).
What is Rhodiola Rosea?
Rhodiola is an herb that is classified as an adaptogen and/or mild stimulant, depending on how it is used, says Kelcie Rosendahl, ND, a naturopathic physician based in Oregon. Rhodiola root is used to make supplements and also goes by the names arctic root, golden root, rose root, and king’s crown.
The herb is native to northern Alaska, Europe and Asia, and has been used historically in Iceland, Sweden, France, Russia and Greece, Harris says.
Rhodiola Benefits and Uses
Adaptogens like rhodiola and ashwagandha are “substances that encourage the body’s physiology to return to a normal state after dealing with a stressor,” says Harris. Rhodiola rosea commonly used to support the body in combat fatigue, temporary anxiety and exhaustion. It can also be used to help increase endurance.
But the benefits don’t stop there: “It’s known as a stimulant because it can enhance physical endurance, as they help the nervous system through its antioxidant action,” he says Dr. Alissia Zenhausern, NMDnaturopathic physician at NMD Wellness in Scottsdale, Arizona.
Harris says researchers have identified at least 140 compounds in rhodiola with beneficial properties (rosavin is the best known). “How these compounds interact with human physiology is complex and needs more research right now,” he says. “The herbs work synergistically, and it’s possible that these compounds work together to achieve the results we see with rhodiola.”
Here are some of its potential benefits rhodiola rosea.
1. Stress support
As an adaptogen, rhodiola rosea traditionally used to help increase the body’s resistance to stressas well as for its beneficial effect on neurotransmitters, says Zenhausern. Therefore, stress support is a common reason people consider taking this herb.
2. May help relieve mild anxious feelings*
In addition to its use in traditional medicine, rhodiola has shown promise for temporary anxiety relief in preliminary research, Harris says. A 2008 study found a significant improvement in generalized anxiety after participants received 340 mg rhodiola rosea quote over a 10-week period, he says.
Zenhausern adds that its adaptogenic properties make it ideal for temporary mild stress. It is important to note that you may need to take rhodiola consistently over time in order to experience all of its benefits.
3. Positive Mood Support*
Recent survey suggest that rhodiola can help support a positive mood. Harris explains that the herb and its active ingredients are believed to work at the cellular level to mediate the stress response.
A study done on rats found that rhodiola rosea boost it release of norepinephrine (aka our “fight or flight” hormone) and dopamine when taken in combination with citrus aurantium (Bitter orange).
4. Helps improve exercise performance*
Panax ginseng and rhodiola rosea are both adaptogenic herbs that are popular with athletes, especially those who compete in endurance sports. In one studyingestion rhodiola rosea an hour before training resulted in a lower heart rate and faster speed during a six-mile cycling time trial compared to a placebo.
These findings suggest that exercise performance may be enhanced by acute ingestion rhodiola rosea, possibly due to the participant’s reduced perception of effort, Harris explains. In other words, you can push harder without feeling like you’re working harder.
Rhodiola Precautions
As with all supplements, there are things to consider before taking this herb, as it can have side effects for some people.
“Rhodiola is a stimulant and therefore can cause hyperarousal and sleep disturbance with excessive use,” says Harris. “May also cause dry mouth or dizziness to certain persons’.
To determine how much to take, always follow the directions on your supplement label or talk to your healthcare provider. “Always consult your doctor or naturopath before starting any herbal supplement,” adds Zenhausern.
What is the best brand of Rhodiola?
You can find rhodiola supplements at your local health food store, co-op and many mainstream pharmacies and supermarkets.
BODI’s Focused Energy Shakeology Boost contains rhodiola, along with many other powerful adaptogens and phytonutrients, to help your body adapt and respond to the effects of stress.
If you want to start your day with extra stress support and energy, THE FIRST THING combines rhodiola root, vitamin B complex and green tea for healthy vitality.
While there’s no one best brand, both Harris and Zenhausern say it’s important to choose brands that do independent third-party testing to ensure quality and purity.
“Many companies make false claims about their ingredients or the amounts of ingredients in their products,” says Harris. “Third-party testing provides an unbiased assessment of a product’s quality and content.”
Whenever you buy a supplement, consider these questions: Are they processed without harmful solvents or other additives? Is the company reliable? Are they making claims that sound too good to be true? Keep in mind that supplement companies must adhere to industry standards for their claims, which are regulated by the US Food and Drug Administration.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
