Loading ...
Rhodiola rosea dosages are taken for a wide range of uses from weight loss, mood enhancement, reducing stress and anxiety as well as support for overall health and wellness.
The dose you take and how you use this supplement will depend on personal needs and desires. In some cases, titration may be necessary to adjust the dosage for optimal results.
Age, weight, sensitivity level and use of other supplements are all factors in determining the right dose schedule. In addition, even if used within suggested dosage ranges, not everyone will see the same results from taking rhodiola rosea supplements.
Mood
Stimulant
Athletics- Adaptogenic herb for reducing stress
- Boosts energy, focus & mood
- May reduce sleep problems & irritability
What does Rhodiola rosea do?
Related Topics
Rhodiola rosea is a source of adaptogens. These natural compounds are said to lift mood, reduce depression, and provide balance to emotional states of mind.
Rhodiola rosea has been demonstrated to enhance energy, improve memory and attention span, and reduce physical fatigue and susceptibility to stress.
Adaptogens are a name given to herbal compounds that meet three specific characteristics:
- They must provide benefits to the entire body and not just one specific system such as the heart or the gut
- They are non-toxic (when taken properly and according to safe dosage instructions)
- They support balance or homeostasis of body functions
Rhodiola rosea pills, supplements, and extracts promote positive moods and relief from anxiety. Taking this supplement is observed to increase the synthesis of serotonin, known as the “happy hormone”.
The herb also enhances the production of dopamine as well as dopaminergic activities in the brain. Dopamine is associated with positive moods, motivation and concentration as well as optimal central nervous and peripheral nervous system function. Individuals diagnosed with Parkinson’s disease are believed to have impaired dopamine neurons in the brain.
In addition to cognitive benefits, Rhodiola rosea helps to reduce levels of cortisol when you are stressed. Cortisol is commonly nicked named the “stress hormone” and is produced by the adrenal glands as a reaction to stressful circumstances.
While cortisol is especially important in the short-term ‘fight or flight’ response, too much of it can have a negative impact on the immune system as well as the ability of the body to metabolize nutrients such as carbohydrates, fats, and proteins.
Excessively high cortisol levels are linked to obesity and weight gain. Rhodiola rosea is often promoted as a weight loss supplement and may increase metabolism and boost physical energy.
Top Rhodiola Rosea Supplements
Rhodiola Rosea Dosages
Determining optimal dosages for herbal supplements is often difficult. Because the potency of extracts in Rhodiola rosea products can vary depending on form and manufacturer, it is recommended that consumers always follow the recommended dosage on the ingredients label.
Keep in mind that this dosage may differ depending on brand. Adjustment may be required to determine optimal Rhodiola dosage for tea, pill or tablet supplements, powders, liquid extracts or tinctures.
If in doubt, consult with your local pharmacist, doctor, or healthcare practitioner to determine a safe dosage based on your age, the reason you are using it, and if you currently have any contributing health or medical factors or conditions.
If taking Rhodiola rosea for improvement of memory or focus, it is recommended that you take approximately 100 mg in the morning, 30 minutes prior to eating breakfast.
After a week, if your body has tolerated this dosage well, you may also begin taking a second dosage of 100 mg approximately 30 minutes prior to eating lunch.
You may need to increase the dosage to 300 to 400 mg for up to six weeks before noticing a difference in mental acuity and performance.
To relieve anxiety or depression, recommended Rhodiola rosea dosages are between 100 mg and 400 mg daily, starting with an initial 100 mg dosage and increases the dosage by 100 mg every few days. Once again, it is recommended to the dosages approximately 30 minutes before eating.
It is also common for bodybuilders and athletes to use rhodiola in a pre-workout stack to improve energy levels and reduce muscle fatigue. In these instances, larger dosages of 200 to 600 mg/day may produce the best results.
In studies for depression, 340 to 680 mg/day of Rhodiola extract was found to be effective and well-tolerated when taken for up to 12 weeks. Some users who take this supplement over longer periods of time will adopt a schedule of three weeks using rhodiola followed by one week of rest to prevent a tolerance from forming.
- Adaptogenic herb to control stress
- Boosts energy, focus and mood
- May reduce sleep problems and irritability
Is Rhodiola Rosea Safe to Take?
Certain conditions many contraindicate usage of Rhodiola rosea or other herbal remedies. If you have been currently diagnosed with cardiac issues, diabetes, or are pregnant or breast-feeding, consult with your physician prior to taking any herb.
In some cases, herbal products and remedies may negatively interact or interfere with the efficacy of prescription medications. You may need to take a lower dosage of this herb or your doctor may advise you to avoid this product.
Keep in mind that individuals may react to specific dosage amounts differently. It is recommended that you take Rhodiola rosea during the early part of the day because it can be stimulating and cause insomnia if taken later in the day.
Take it on an empty stomach approximately 30 minutes before you eat, usually just prior to breakfast and lunch. Avoid taking Rhodiola rosea within two hours of ingesting other stimulants that can include tea, coffee, or soda due to their caffeine levels. Otherwise, you may feel somewhat jittery or nervous.
High Rhodiola rosea dosages may cause side effects such as irritability, fatigue, nervousness and nausea.
- Zhou Q, Yin ZP, Ma L, Zhao W, Hao HW, Li HL. Free radical-scavenging activities of oligomeric proanthocyanidin from Rhodiola rosea L. and its antioxidant effects in vivo. Nat Prod Res. 2014
- Ross SM. Rhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigue. Holist Nurs Pract. 2014
- Mao JJ, Xie SX, Zee J, Soeller I, Li QS, Rockwell K, Amsterdam JD. Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial. Phytomedicine. 2015
- Panossian A, Nikoyan N, Ohanyan N, Hovhannisyan A, Abrahamyan H, Gabrielyan E, Wikman G. Comparative study of Rhodiola preparations on behavioral despair of rats. Phytomedicine. 2008
- 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
- Walker TB, Robergs RA. Does Rhodiola rosea possess ergogenic properties? Int J Sport Nutr Exerc Metab. 2006
- Fintelmann V, Gruenwald J. Efficacy and tolerability of a Rhodiola rosea extract in adults with physical and cognitive deficiencies. Adv Ther. 2007
- Calcabrini C, De Bellis R, Mancini U, Cucchiarini L, Potenza L, De Sanctis R, Patrone V, Scesa C, Dachà M. Rhodiola rosea ability to enrich cellular antioxidant defences of cultured human keratinocytes. Arch Dermatol Res. 2010
