Does Rhodiola Improve Mood and Stamina?

Rhodiola (Rhodiola rosea) is an herb that contains salidroside, an active compound that may enhance mood, alleviate depression, mitigate stress-related fatigue, and improve exercise performance. This bioactive component is derived from the roots of the plant, which are utilized in various supplements.

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Although research supports rhodiola's effectiveness in boosting mood, reducing stress, and enhancing stamina, further studies are necessary to reinforce these findings. Additionally, rhodiola supplements may interact with numerous medications, including those aimed at treating mental health conditions. It’s crucial to consult your healthcare provider prior to starting any supplement to ensure its safety based on your individual health status.

In the U.S., dietary supplements like rhodiola are not regulated as strictly as prescription medications by the Food and Drug Administration (FDA). As a result, some products may not contain the ingredients or amounts listed. When selecting a supplement, choose those that have been third-party tested for quality and purity, and seek guidance from a healthcare provider, registered dietitian nutritionist (RDN), or pharmacist.

Rhodiola plant.

What Is Rhodiola?

Rhodiola is classified as an adaptogen, as it enhances the body's resilience to various stressors, including:

• Environmental stressors
• Oxidative stress
• Anxiety
• Physical exercise

Laboratory research suggests that rhodiola’s mood-enhancing properties may be attributed to its stimulation of norepinephrine, serotonin, dopamine, and acetylcholine receptors in brain regions that regulate mood and emotional response.

Moreover, rhodiola can boost endogenous β-endorphin levels, contributing to its antidepressant effects.

Additionally, rhodiola inhibits the activity of monoamine oxidase A and B enzymes, preventing the breakdown of essential neurotransmitters such as serotonin, norepinephrine, and dopamine. This inhibition can further enhance the regulation of mood.

Uses of Rhodiola

It's essential for individuals considering supplementation to do so under the advice of a healthcare professional such as a registered dietitian nutritionist (RDN), pharmacist, or healthcare provider. Supplements are not intended to diagnose, treat, or prevent any disease.

Rhodiola has been investigated for its potential benefits in managing depression, stress-related fatigue, and enhancing exercise performance.

Depression

Findings from a 12-week clinical trial with 57 participants indicated that rhodiola had a lesser antidepressant effect than Zoloft (sertraline), a commonly prescribed antidepressant. Nevertheless, rhodiola exhibited a more favorable side effect profile when compared to Zoloft.

Given its superior tolerability compared to Zoloft, researchers posited that rhodiola could potentially serve as an alternative treatment for individuals unable to tolerate the side effects associated with conventional antidepressants.

However, the study was limited to participants with mild to moderate major depressive disorder (MDD), leaving unclear whether those with severe MDD would experience similar benefits from rhodiola.

Another study, comprising 100 participants aged 18 to 50 years with mild to moderate depression, examined the antidepressant effects among three groups: a control group (taking one sertraline tablet plus two placebo capsules), a high-dose rhodiola group (one sertraline tablet plus two rhodiola capsules), and a low-dose rhodiola group (one sertraline tablet, one placebo, and one rhodiola capsule).

Of the three groups, those with mild to moderate depression in the high-dose rhodiola group experienced the most significant reduction in depressive symptoms over the course of 12 weeks.

Additional investigations assessing the efficacy and safety of rhodiola for individuals with severe MDD and those over 50 are necessary to determine its effectiveness in these populations.

Stress-Related Fatigue

A study investigating the effects of rhodiola on stress-related fatigue involved 60 participants aged 20 to 55 years over a period of 28 days. The results demonstrated a substantial positive change in fatigue symptoms among the rhodiola group compared to the placebo group. Cortisol levels (a stress hormone) also exhibited a significant reduction after 28 days of rhodiola treatment.

More thorough studies are warranted to examine rhodiola's efficacy in reducing stress-related fatigue to substantiate these findings.

Exercise Performance

Short-term rhodiola supplementation in a study involving 10 resistance-trained male participants resulted in increased average barbell speed during bench press exercises compared to the placebo group.

Despite this enhancement in resistance exercise performance, it is critical to note that the sample size was limited, and the applicability of these results to untrained individuals or females remains uncertain.

In another study, the effects of rhodiola supplementation were assessed in eleven female participants aged 18 to 24 years engaging in anaerobic exercise.

Results indicated that supplementation with rhodiola over three days, taken 30 minutes prior to the exercise trial, enhanced anaerobic capacity, thereby improving performance during anaerobic exercises.

Nonetheless, more extensive studies with diverse populations are needed to further elucidate 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?

While rhodiola may be beneficial for mood, stamina, or stress management, it might also have side effects. These effects can range from mild to serious.

Common Side Effects

Clinical trials reported minimal to no side effects.

Some common side effects associated with rhodiola in studies include:

• Nervousness
• Dizziness
• Nausea
• Stomach upset

Severe Side Effects

Clinical studies have not reported any severe side effects related to rhodiola.

If you experience a severe allergic reaction or any symptoms that appear life-threatening, seek immediate medical help.

Precautions

When considering rhodiola supplementation, be aware of the following precautions:

• Bipolar disorder: Rhodiola's antidepressant effects could potentially induce mania, so it should not be used by individuals with bipolar disorder.
• Anxiety: Those prone to anxiety may need a reduced dosage of rhodiola.
• Stimulant medications: Rhodiola might amplify the effects of stimulant medications and should not be used with these medications.
• Pregnancy or breastfeeding: Limited research is available on the safety of rhodiola during pregnancy and breastfeeding.
• Severe allergic reaction: If you are known to be allergic to rhodiola or any of its components, avoid its use.

Some clinical trials excluded specific populations, thereby leaving the safety and effectiveness of rhodiola in those individuals unclear.

Dosage: How Much Rhodiola Should I Take?

Always consult with a healthcare provider before beginning a new supplement regimen to ensure suitable dosage and safety based on personal health needs.

Most human clinical studies utilized standardized rhodiola extracts containing a full range of chemical constituents. Look for supplements with 3% rosavin and 1% salidroside.

For depression: Dose escalation has been observed in a clinical study with the following schedule:

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

In another study, sertraline was combined with either high or low doses of rhodiola. The high-dose group received one sertraline tablet (dosage not specified) with two rhodiola capsules of 0.6 g daily for 12 weeks.

The low-dose group consisted of one sertraline tablet (dosage unspecified) combined with one rhodiola capsule (0.3 g daily) for 12 weeks.

For stress-related fatigue: In clinical trials, two rhodiola extract tablets were administered daily in the morning and at lunchtime (totaling 576 mg extract daily) over 28 days.

For exercise performance: A dosage of 500 mg rhodiola extract was administered three times daily (totaling 1,500 mg per day) for three days before each trial; an additional 500 mg was taken 30 minutes before each exercise trial.

What Happens If I Take Too Much Rhodiola?

Clinical trials have employed doses ranging from 364 to 1,500 mg.

Past studies indicate that long-term supplementation of up to 680 mg is deemed safe and tolerable for individuals.

Nevertheless, it is essential to recognize potential safety concerns posed by nitrile compounds in rhodiola with prolonged use.

Interactions

Rhodiola rosea may have interactions with the following medications:

Serotonergic medications: Combining rhodiola with drugs such as Paxil (paroxetine) may heighten the risk of developing serotonin syndrome, a rare but serious condition triggered by excessive serotonin levels. While the clinical significance of this herb-drug interaction remains somewhat ambiguous, a clinical study has utilized Zoloft (a serotonergic medication) alongside rhodiola.

Concurrent usage of Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) may alleviate common antidepressant side effects, such as poor memory, sexual dysfunction, and weight gain.

When rhodiola extract is consumed alongside tricyclic antidepressants (like Elavil), a reduction in side effects has been noted with a beneficial impact on mood symptoms.

Drugs metabolized by the CYP2C9 enzyme: Rhodiola rosea has been shown to hinder the activity of the CYP2C9 enzyme in humans, potentially amplifying the levels of drugs metabolized by this enzyme, which include Cozaar (losartan), Dilantin (phenytoin), and Jantoven (warfarin). Although the clinical implications are unclear, caution should be exercised with high-risk medications, particularly Dilantin and Jantoven.

Furthermore, rhodiola extracts have been found to block CYP3A4, CYP2D6, and P-glycoprotein (P-gp) activity in test-tube studies, necessitating vigilance when combining rhodiola with drugs linked to these metabolic pathways.

Stimulant medications: Rhodiola rosea may exhibit an additive effect in conjunction with other stimulants.

It is imperative to scrutinize the supplement’s ingredient list and nutrition facts to ascertain the included components and their respective quantities. Discuss the supplement label with your healthcare provider to understand potential interactions with foods, other supplements, and medications.

Similar Supplements

Other supplements with properties akin to rhodiola encompass:

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

Much like rhodiola, other plant adaptogens such as ashwagandha, Asian ginseng, Siberian ginseng, maral root, and schisandra are recognized for aiding the body in coping with both mental and physical stress.

Various stress support supplements comprise combinations of adaptogenic herbs.

Despite not being classified as adaptogens, stress-relieving substances like green tea, magnesium, and B vitamins share similarities with rhodiola in terms of their stress-alleviating effects.

In contrast to rhodiola, evidence from a comprehensive analysis of multiple studies has indicated that B vitamins do not confer benefits for anxiety.

Sources of Rhodiola & What to Look For

Rhodiola is distributed through various supplements. Concerns who have raised include risks regarding the overexploitation (excessive use) of wild rhodiola, along with issues of overharvesting and illegal gathering in protected areas.

Rhodiola Supplements

Available topical forms of rhodiola include tablets, capsules, and liquid extracts.

Research involving animals has revealed that piperine, a compound present in black pepper, enhances the absorption of rosavin and salidroside, both active compounds found in rhodiola. Consequently, certain rhodiola supplements may incorporate black pepper extract to boost absorption.

Because rhodiola can potentially disrupt sleep or induce vivid dreams, it is advisable to take it earlier in the day for the first few weeks.

Ideally, rhodiola rosea is best administered on an empty stomach, at least 30 minutes before breakfast and lunch.

Summary

Research indicates that rhodiola, an adaptogenic herb, shows encouraging results in combatting depression, stress, fatigue, and enhancing exercise endurance. While generally tolerable, it should be avoided in certain medical conditions like bipolar disorder or when used with specific medications. Consulting a healthcare provider is advisable to assess whether rhodiola supplementation meets your needs.

Frequently Asked Questions

• What are the health benefits of Rhodiola rosea?

• Who should not use rhodiola?

  Consultation with a healthcare provider is essential before initiating rhodiola supplementation, especially if you have certain conditions including bipolar disorder, anxiety disorders, substance use disorders, or dementia. Seek medical advice if you're pregnant, breastfeeding, under 18, or if you have had a severe allergic reaction to rhodiola.

• Does rhodiola interact with prescription drugs?

  Rhodiola increases serotonin and norepinephrine levels, which could lead to additive effects when combined with certain serotonergic and stimulant medications. Furthermore, rhodiola can inhibit the CYP2C9 enzyme, potentially raising the levels of some medications metabolized by this enzyme. Discuss with your healthcare provider prior to starting rhodiola if you are on drugs including Cozaar (losartan), Dilantin (phenytoin), or Jantoven (warfarin), and any stimulants.