Does Rhodiola Improve Mood and Stamina?

Rhodiola (Rhodiola rosea) is an herb containing salidroside, an active ingredient that may improve depression, reduce stress, fight stress-related fatigue, and boost exercise performance. Salidroside is extracted from the plant&#;s roots and used in supplements.

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Though studies support rhodiola&#;s effectiveness in improving depression, stress, and stamina, more research is needed to confirm its results. Additionally, rhodiola supplements can interact with many medications, including those prescribed for mental health disorders. Talk with your healthcare provider before taking supplements to be sure they&#;re safe for you.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Rhodiola plant.

What Is Rhodiola?

Rhodiola is considered to be an adaptogen as it increases the body&#;s reilience to the following stressors:

• Environmental stressors
• Oxidative stress
• Anxiety
• Physical exercise

Laboratory studies indicate that the mood-enhancing effect of rhodiola appears to be due to the stimulation of norepinephrine, serotonin, dopamine, and acetylcholine receptors in the brain regions responsible for regulating mood and affect.

Furthermore, the ability of rhodiola to increase endogenous β-endorphin levels explains its antidepressant effect.

Rhodiola also blocks monoamine oxidase A and B enzyme activity. These enzymes break down neurotransmitters like serotonin, norepinephrine, and dopamine. Preventing the breakdown of these enzymes, in turn, increases the levels of neurotransmitters, which helps regulate mood.

Uses of Rhodiola

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Rhodiola has been studied in the setting of depression, stress-related fatigue, and exercise performance.

Depression

In a 12-week clinical trial consisting of 57 participants, rhodiola has been shown to produce less antidepressant effect compared to Zoloft (sertraline), a conventional antidepressant therapy. However, rhodiola has a more favorable side effect profile compared to Zoloft. 

Because rhodiola has better tolerability than Zoloft, the researchers suggested that rhodiola can potentially serve as a treatment alternative for people who are intolerant to the side effects of conventional antidepressants. 

However, the study was limited in that it looked at people with mild to moderate major depressive disorder (MDD). Thus, it is unclear if people with more severe MDD would benefit from rhodiola. 

A 12-week study consisting of 100 participants aged 18 to 50 years with mild to moderate depression compared the antidepressant effect among the control group (one sertraline tablet + two placebo capsules), the high-dose rhodiola group (one sertraline tablet + two rhodiola capsules), and the low-dose rhodiola group (one sertraline tablet + one placebo + one rhodiola capsule).

Among the three groups, people with mild to moderate depression taking high-dose rhodiola daily showed the greatest reduction of symptoms of depression over 12 weeks.

Further studies investigating the efficacy and safety of rhodiola in people with severe MDD and people over 50 years old would be needed to determine if rhodiola is effective in such a population.

Stress-Related Fatigue

The effect of rhodiola on stress-related fatigue was evaluated in 60 people aged 20&#;55 years old over 28 days. Compared with the placebo group, the rhodiola group showed a significant positive change in fatigue symptoms in people with stress-related fatigue. Additionally, levels of cortisol (a stress hormone) reduced significantly following 28 days of treatment with rhodiola.

More rigorous studies examining the efficacy of rhodiola in reducing stress-related fatigue are needed to confirm such a finding.

Exercise Performance

Short-term supplementation of rhodiola in 10 resistance-trained male participants increased the average barbell speed during bench press exercise compared to placebo.

Despite the enhancement of resistance exercise performance, it is essential to note that the sample size is small, and it is unclear if the results will translate to untrained people or females.

Another study examined the effects of rhodiola supplementation on anaerobic exercise performance in eleven female participants aged 18 to 24 years.

The study found that supplementing rhodiola over three days and 30 minutes before the exercise trial increased anaerobic capacity. This enhanced anaerobic exercise performance.

However, further studies with larger sample sizes and more diverse populations are needed to clarify the role of rhodiola in enhancing anaerobic exercise performance. 

Rhodiola Supplement Facts

• Active Ingredient(s): Rhodiola rosea, rosavins, salidrosides

• Alternate Name(s): Arctic root, golden root, rose root, king&#;s crown,
  adaptogen

• Legal Status: Over-the-counter (OTC) herbal supplement (United States); rhodiola extract is well-established medically in Russia as a safe and effective anti-fatigue drug and as an adaptogen

• Suggested Dose: For depression, daily doses of rhodiola ranged in studies from 340 to 1,360 milligrams (mg).
  A clinical study also used daily doses of 300 or 600 mg.
  The total daily dose used in a clinical study was 576 mg for stress-related fatigue.
  The total daily dose used in a clinical study was 1,500 mg for exercise endurance.

• Safety Considerations: Rhodiola rosea should not be used if you have bipolar disorder, are pregnant or breastfeeding, and are under 18. Since rhodiola may increase jitteriness, the dose of rhodiola may need to be decreased if you have anxiety. Some of the medications that may interact with rhodiola include serotonergic drugs, stimulant drugs, Cozaar (losartan), Dilantin (phenytoin), and Jantoven (warfarin).

What Are the Side Effects of Rhodiola?

Your provider may recommend you take rhodiola for stress, mood, or stamina support. However, consuming a supplement like rhodiola may have potential side effects. These side effects may be common or severe.

Common Side Effects

Minimal to no side effects were reported in clinical trials. 

Common side effects of rhodiola reported in some studies include the following:

• Nervousness

• Dizziness

• Nausea

• Stomach upset

Severe Side Effects

No serious side effects were reported in clinical trials.

If you're having a severe allergic reaction or if any of your symptoms feel life-threatening, call 911 and get medical help right away.

Precautions

Keep the following precautions in mind when using an rhodiola supplement:

• Bipolar disorder: Due to the antidepressant activity of rhodiola and the potential to cause mania, this supplement should not be used in individuals with bipolar disorder.

• Anxiety: Individuals who tend to be anxious may need a dose decrease of rhodiola.

• Stimulant medications: Theoretically, rhodiola has the potential to increase the action of stimulant medications and thus should not be used concurrently with such medications.

• Pregnancy or breastfeeding: Further research is needed to determine whether it is safe to use rhodiola while pregnant or breastfeeding.
   
• Severe allergic reaction: Avoid using rhodiola if you have a known allergy to it or its ingredients. Ask your pharmacist or healthcare provider for a complete list of the ingredients if you're unsure.

The following were excluded in some clinical trials, and, therefore, the efficacy and safety of rhodiola in such a context are unclear:

Dosage: How Much Rhodiola Should I Take?

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

As most of the human clinical studies use standardized extracts of rhodiola that include the entire spectrum of chemical constituents, look for products with 3% rosavin and 1% salidroside. 

For depression: A dose escalation was used in a clinical study with the following schedule:

• One 340 mg capsule of rhodiola extract by mouth daily for two weeks
• Two 340 mg capsules daily during weeks three and four
• Three 340 mg capsules daily during weeks five and six
• Four 340 mg capsules daily until week 12

Another study looked at sertraline in combination with high-dose or low-dose rhodiola. The high-dose group consisted of one sertraline tablet (unclear dose) with two rhodiola capsules of 0.6 grams (g) per day given by mouth daily for 12 weeks.

The low-dose group consisted of one sertraline tablet (the dose is unclear) with one rhodiola capsule (0.3 g per day) given by mouth daily for 12 weeks.  

For stress-related fatigue: The dose used in the clinical study was two tablets of rhodiola extract given by mouth in the morning and two tablets given by mouth at lunchtime (for a total of 576 mg extract daily) over 28 days.

For exercise performance: The dose used in clinical trials was a 500 mg capsule of rhodiola extract given by mouth three times daily (a total of 1,500 mg per day) for three days before each trial; an additional 500 mg dose was taken by mouth thirty minutes before each exercise trial.

What Happens If I Take Too Much Rhodiola?

The daily dose used in clinical trials ranges from 364 to 1,500 mg.

Previous studies of rhodiola have reported long-term supplementation of up to 680 mg is safe and tolerable.

However, it is important to note that nitrile compounds in rhodiola may pose a safety risk when rhodiola is used long-term.

Interactions

Rhodiola rosea may interact with the following:

Serotonergic medications: Theoretically, taking rhodiola concurrently with drugs, such as Paxil (paroxetine), may increase the risk of a rare but serious condition called serotonin syndrome. While the clinical significance of such drug-herb interaction remains unclear, Zoloft (a serotonergic drug) has been used concurrently with rhodiola in a clinical study.

However, the concurrent use of selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) has been purported to decrease common antidepressant side effects such as poor memory, sexual dysfunction, and weight gain.

When rhodiola extract is given with tricyclic antidepressants, such as Elavil (amitriptyline), there is a reduction in the side effects of the drugs and a positive effect on mood symptoms.

Drugs metabolized by the CYP2C9 enzyme: Rhodiola rosea has been shown to block the activity of the CYP2C9 enzyme in humans, thereby increasing the levels of drugs metabolized by such an enzyme. Some of the drugs metabolized by the CYP2C9 enzyme include Cozaar (losartan), Dilantin (phenytoin), and Jantoven (warfarin). Although the clinical significance is unclear, caution should be taken for high-risk drugs, such as Dilantin and Jantoven.

Additionally, extracts of rhodiola have been found to block the activity of CYP3A4, CYP2D6, and P-glycoprotein (P-gp) based on a test-tube study. Therefore, caution should be taken when combining rhodiola supplement with drugs (especially central nervous system drugs) associated with CYP3A4, CYP2D6, and P-gp.

Stimulant medications: Rhodiola rosea may have an additive effect with other stimulants.

It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

Similar Supplements

Other supplements with similar properties to rhodiola include the following:

If you want to learn more, please visit our website Rhodiola Crenulata Extract Price.

Like rhodiola, ashwagandha, Asian ginseng, Siberian ginseng, maral root, and schisandra are considered plant adaptogens (substances that help the body cope with mental and physical stress).

Some stress support supplements use a combination of adaptogenic herbs.

While green tea, magnesium, and B vitamins are not considered adaptogens, they are similar to rhodiola because they possess stress-relieving effects.

Unlike rhodiola, green tea, and magnesium, evidence from an analysis of a collection of studies suggests that B vitamins do not benefit anxiety.

Sources of Rhodiola & What to Look For

Rhodiola is available through supplements. Concern exists about the risk of overexploitation (overuse) of wild rhodiola, as well as overharvesting and illegal harvesting of the plant in protected areas.

Rhodiola Supplements

Rhodiola supplements are available in tablets, capsules, and liquid extracts. 

Animal studies have shown that piperine, a compound found in black pepper, increases the absorption of rosavin and salidroside, both active compounds found in rhodiola. You may see some rhodiola supplements with black pepper extract added in for enhanced absorption. 

Because rhodiola can cause sleep disturbances or vivid dreams, it should be taken early in the day during the first few weeks.

Rhodiola rosea is best taken on an empty stomach at least 30 minutes before breakfast and lunch.

Summary

Research on rhodiola, an adaptogenic herb, has shown promising results in depression, stress, fatigue, and exercise endurance. While rhodiola is generally tolerable, it should be avoided if you have certain medical conditions, such as bipolar disorder, or take certain prescription drugs. Consult with your healthcare provider to determine if a rhodiola supplement is appropriate.

Frequently Asked Questions

• What are the health benefits of Rhodiola rosea?

  Evidence from research studies has shown that rhodiola improves mood in people with mild to moderate depression.

  Considered an adaptogen, rhodiola has also been shown to play a role in reducing stress and fatigue. 

  Rhodiola is medically established as a safe and effective anti-fatigue drug in Russia. Moreover, the Pharmacological and Pharmacopoeia Committee of the Soviet Ministry of Health recommended the medicinal use of rhodiola.

  While more research is needed, some studies have shown that rhodiola improves exercise endurance.

• Who should not use rhodiola?

  Consult with your healthcare provider before starting rhodiola supplements, especially if you have certain health conditions, including bipolar disorder, psychotic disorders, anxiety, a substance use disorder or dependence disorder, or dementia.

  Also speak to a medical professional first if you have had a severe allergic reaction to R. rosea, are pregnant or breastfeeding, are of childbearing potential and not using an acceptable form of contraception, and are younger than 18 years old. 

• Does rhodiola interact with prescription drugs?

  Since rhodiola increases serotonin and norepinephrine levels, it can theoretically produce an additive effect when used concurrently with serotonergic and stimulant medication, respectively.

  Rhodiola rosea has been shown to decrease the activity of the CYP2C9 enzyme, which may increase the levels of drugs metabolized by such an enzyme. 

  Please consult with your healthcare provider before starting rhodiola if you take medications such as Cozaar (losartan), Dilantin (phenytoin), or Jantoven (warfarin); stimulants; chemotherapy; MAOIs (within 14 days); and antidepressants, mood stabilizers, or antipsychotics. 

Rhodiola, scientifically known as Rhodiola rosea, is an herb grown in the cold regions and high altitudes of Europe and Asia. Its roots are adaptogens (herbs or plant compounds that help the body resist and adapt to stress) containing more than 140 health-promoting compounds, earning the plant nicknames like arctic root and golden root.

Traditionally, it has been used for medicinal purposes in Russia, Scandinavia, and other areas of Europe, and it continues to serve populations worldwide today. Many people rely on rhodiola for its purported benefits, which include increased energy, strength, endurance, and mental capacity. It's also said to help improve athletic performance and manage the effects of stress, depression, and anxiety.

When included in a well-balanced lifestyle, rhodiola can support efforts to manage physical and psychological stressors. Because it offers several evidence-based health benefits, it's a widely used dietary supplement.

May Help Reduce Stress

Stress occurs when environmental pressures trigger a psychological response, and it's all too common in today's world. While the body can adapt to perform during stressful situations, high-intensity chronic stress can be debilitating. Stress can manifest in physical and psychological symptoms and can affect daily life, work performance, and relationships.

Rhodiola has been linked to improvements in stress management. Research shows that Rhodiola rosea extract can help treat stress symptoms and prevent chronic stress-related complications. It can play a role in the release of stress hormones and help boost energy metabolism at the cellular level.

Preliminary research also shows that supplementing with rhodiola can offset symptoms of burnout, which can include mood disorders, fatigue, poor concentration, or a negative attitude toward work. While more detailed research is needed, individuals taking a rhodiola supplement may experience improvements in stress and depression related to burnout syndrome.

May Improve Fatigue 

Fatigue is a common symptom associated with stress, but rhodiola supplementation may be able to help. In order to assess the herb's adaptogenic properties, researchers provided 100 participants with 400 milligrams (mg) of R. rosea extract daily for eight weeks. The participants experienced improvements in stress symptoms, fatigue, mood, concentration, and overall quality of life, with some noticing improvements in as little as one week.

Two separate, smaller studies also investigated R. rosea's effects on fatigue and found that students who took 50 mg of Rhodiola rosea extract daily experienced significant improvements in physical fitness, motor functions, and mental performance. The students experienced improved sleep patterns, better mood stability, and improved motivation. The follow-up study found that 660 mg of R. rosea extract daily increased the physical work capacity, coordination, and general well-being of the students, along with a decrease in fatigue.

May Improve Physical Performance

Rhodiola's effects on mental capacity have been researched, but there is a need for further research regarding its effects on physical performance. However, available studies indicate that the herb may improve exercise performance. A recent systematic review compiled much of the latest research on the topic and found that subjects taking rhodiola extract may experience a reduction in pain and muscle damage after physical activity, reduced oxidative stress, and improved explosive power (the ability to quickly increase force).

While individual results may vary, research indicates that a rhodiola supplement may be a safe and effective tool for athletes in the thick of training.

May Have Anticancer Properties

Salidroside, one of the many bioactive compounds found in rhodiola, has been studied for potential anticancer properties. However, most of the research has been completed with animal subjects, so scientists are unable to verify if rhodiola can be an effective treatment against cancer in humans.

Still, evidence has shown that salidroside may inhibit the increase of non-small cell lung cancer cells and suppress signaling pathways that contribute to colorectal cancer. Cell culture studies indicate that Rhodiola rosea may also inhibit the proliferation of urinary bladder cancer cells, breast cancer cells, gastric cancer cells, and glioma cells.

Good Sources of Rhodiola

Rhodiola is available from a variety of sources, including:

• Health food stores: Many health food stores carry wide selection of herbal supplements, including rhodiola. Look for products from trustworthy brands that have been third-party tested for purity and safety.
• Online retailers: A wide range of rhodiola supplements, such as capsules, tinctures, powders, and tablets, is available online. Be diligent about shopping with trustworthy brands that prioritize safety in their products.
• Specialty health stores: Stores that focus on natural and alternatives may carry high-quality rhodiola supplements
• Some pharmacies: Some pharmacies will carry herbal supplements in their dietary supplement section. Pharmacists are equipped to answer questions and offer guidance about rhodiola and other supplements.

How To Take Rhodiola 

Rhodiola, found in the mountainous regions of Europe and Asia, typically grows to around 10-20 inches in height. It has succulent leaves and is usually adorned with small yellow flowers, but the flowers can also be pink or red. The roots and occasionally the rhizomes, or underground stems, are used medicinally.

There are several ways to include rhodiola in a well-balanced routine, including:

1. Capsules or tablets: One of the most common ways to take rhodiola supplements is in the form of capsules or tablets that contain powdered extract from the root.
2. Tinctures: Rhodiola tinctures can be added to juice or water.
3. Teas: Rhodiola root can be used to make herbal teas and is often used for its stress-relieving capabilities.
4. Extracts: Liquid rhodiola extracts are concentrated forms of the plant's active compounds and can usually be added to beverages or taken directly by mouth.
5. Powder: Rhodiola root can be ground into a powder for consumption. The powdered supplement is usually added to water, juice, smoothies, or other beverages.

Of course, while rhodiola is generally considered safe, it's always best to consult with a healthcare provider before starting a new herbal supplement.

Dosage 

Currently, there is no standard recommended dose for rhodiola. However, many studies have found that doses of 400-600 mg are effective. Still, some studies examined the effects of much higher doses. For example, a recent study found that supplementing with 1,500 mg of rhodiola daily could positively improve athletic performance.

There is limited research regarding various amounts of rhodiola and its effects on health and interactions with medications. No matter your intentions, it's best to dose your rhodiola under the careful guidance of your healthcare provider. It's essential to consider your medical history, medication regimen, and wellness goals.

Is Rhodiola Safe?

Rhodiola has been used safely in studies for up to 12 weeks with minor side effects. Still, while taking recommended doses of rhodiola is generally considered safe for the average healthy adult, there are some potential risks to keep in mind:

• Allergic reactions: Some people may be allergic to rhodiola or other plants in the Crassulaceae plant family. Allergic reactions may include itching, skin rash, and difficulty breathing. Those who experience symptoms of an allergic reaction should stop taking the herbal supplement and seek medical care.
• Pregnancy and breastfeeding: Limited research exists regarding rhodiola supplementation during pregnancy and breastfeeding.
  It may be best to err on the side of caution and avoid herbal supplements during pregnancy and lactation unless otherwise directed by a doctor.
• Effects on bipolar disorder: Some research suggests that those with bipolar disorder who are prone to manic episodes should not take rhodiola supplements.
  However, there is limited research to back this claim, so it's best to speak to a doctor before starting an herbal supplement.
• Autoimmune Diseases: Rhodiola may stimulate the immune system, which may worsen certain autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis. There is a lack of research regarding rhodiola supplementation and its effects on immune function, so it's best to discuss it with your doctor before starting the herbal supplement.
  
  

There is very little evidence-based information available regarding the long-term effects of rhodiola intake. It should be taken mindfully under the guidance of a healthcare provider.

Potential Drug Interactions

Rhodiola rosea, in its many supplemental forms, may interact with various medications. Those taking medications should consult their doctor before taking rhodiola.

• Drugs metabolized by the CYP2C9 enzyme: While the research is limited and its effects are modest, rhodiola may inhibit the metabolic capacity of CYP2C9 in humans. This may affect the impact of drugs metabolized by this particular enzyme, including phenytoin, losartan, and warfarin.

• Serotonergic medications: Taking rhodiola with certain serotonin medications, such as paroxetine, may result in symptoms that can be interpreted as serotonergic syndrome.
  Serotonergic syndrome or serotonin toxicity is characterized by neuromuscular, autonomic, and mental status symptoms caused by too much serotonin in the brain.

• Stimulant medications: Rhodiola has been shown to stimulate the central nervous system, so it may have an additive effect on certain stimulant medications.
  Those on stimulant medications, like those with ADHD, should consult their doctor before adding rhodiola to their supplement stack.

What To Look For

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements, including rhodiola extract. Therefore, it's best to look for products that have been tested by a third-party lab to ensure their safety and quality. Rhodiola supplements can be found commercially in capsule, tablet, or liquid form, and some contain added ingredients that may offer their own benefits and risks.

Concern about Rhodiola rosea's conservation status means it may be difficult to find it in the wild. However, it can be found in the cold, mountainous regions of Europe and Asia.

Can You Take Too Much Rhodiola?

While rhodiola is generally well-tolerated and considered safe for the average healthy adult, taking large amounts of it can increase the likelihood of adverse side effects. Unfortunately, there is no recommended upper limit, so there is no reference to gauge how much is too much.

Individual tolerance levels may vary, so it's best to start with a small dose under the guidance of a doctor. To avoid negative side effects, adhere to the recommended dosages on the product and consult a healthcare provider before increasing your intake.

Side Effects of Rhodiola

Side effects of taking rhodiola may include:

• Dizziness
• Dry mouth
• Excessive saliva production

As with any dietary supplement, it's essential to use rhodiola mindfully and to discuss it with your doctor before starting. Herbal supplements are best used under the guidance of a qualified healthcare provider, especially for those with pre-existing medical conditions. Do not exceed the recommended dosages, unless otherwise directed by a doctor. Monitor your tolerance while taking a rhodiola supplement and seek medical care in the event of any adverse medical reactions.

A Quick Review

Rhodiola rosea, otherwise known as golden root, offers many purported health benefits. There is a need for continued research regarding its long-term safety and efficacy, but current studies indicate it can help with stress management, athletic performance, energy levels, and cancer prevention. Still, it's not a one-size-fits-all herbal supplement. It may interact with certain medications and exacerbate symptoms of select chronic conditions.

There is currently no standardized recommended dose and individual tolerance levels may vary. It's important to discuss rhodiola supplementation with your doctor before incorporating it into your routine.

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