Rhodiola has been part of the traditional medicinal application of many Eastern European and Asian countries for centuries. Its root is used to reduce fatigue and stress, increase work productivity and physical abilities.
What is rhodiola?
Rhodiola rosea, known as rhodiola or rose root, is an annual plant with yellow flowers that belongs to the Crassulaceae family. It grows mainly in dry and cold mountain regions in Europe and Asia and can also be found on our Velebit. It has medicinal properties due to rosavins, a group of chemical compounds found in its root and rhizome. Rosavins belong to a group of phenylpropanoids and have not been found in such a quantity in any other plant species. In addition to them, the root contains salidrosides, flavonoids, numerous monoterpene derivatives and phenolic acids.
Rhodiola and its effects
Rhodiola is an adaptogenic plant, like ginseng or ashwagandha. Adaptogens normalize the body’s vital functions and increase resistance to stress. During stress, numerous mediators are secreted, including the hormone cortisol. It is rhodiola’s effect on reducing cortisol levels that is associated with its anti-stress effect4. It enables the body to tolerate stress more efficiently and also affects numerous symptoms of stress such as fatigue, lethargy, exhaustion and the so-called burn-out.
Many studies show that rhodiola stimulates the activity of serotonin, norepinephrine and dopamine – neurotransmitters essential for healthy neurological functioning. It has been proven that rhodiola has a positive effect on various neurological functions such as memory, learning, planning, calculation and leads to an increase in attention and focus5.
In addition to effects on stress and mental abilities, rhodiola shows considerable neuroprotective effects, so its possibilities in the therapy of Alzheimer’s disease are being investigated.
Possible side effects
Side effects, although very rare and mild, do exist and may include: headache, dry mouth and sleep problems. Caution is required when combining with other drugs such as benzodiazepines and drugs with an effect on the serotonergic and adrenergic system.
Rhodiola is contraindicated when taking antidepressants, monoamine oxidase inhibitors (MAOIs).
How to use rhodiola
Rhodiola will most often be found as a supplement in solid capsule form or in liquid form as tinctures and extracts. It is found it in some tea mixes, and it is also possible to use it as a separate herbal tea. The best effect is shown when it is used twice a day and at least 30 minutes before meals, for example before breakfast and lunch. Application in the evening should be avoided due to potential sleep problems. The effects of long-term use of rhodiola have not yet been sufficiently investigated, so it is not recommended to use it for longer than 12 weeks.
With rhodiola against stress
Long-standing traditional use of rhodiola and increasing scientific knowledge and research are proof of rhodiola’s effectiveness. Numerous positive effects on the body and a small profile of side effects make rhodiola supplements an excellent choice for people suffering from various stress symptoms. It should certainly be emphasized that in the background of stress, fatigue and exhaustion, there may be some more serious health problems that require treatment. Before starting to use rhodiola supplements, as well as all other supplements, it is advisable to consult with your pharmacist or doctor.
References
2. The Health Benefits of Rhodiola, 2022., https://www.verywellmind.com/, accessed on 23. 11. 2023.
3. Rhodiola rosea – puno više od adaptogena! [Rhodiola rosea – a lot more than an adaptogen!], 2015., https://portal.terra-organica.hr/, accessed on 23. 11. 2023.
4. Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022, 27(12):3902
5. Olsson EM, von Schéele B, Panossian AG. 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 Med. 2009, 75(2), 105-112.