Rhodiola Rosea Reviews and Research Findings

This article profiles both scientific and consumer reviews of the herbal supplement Rhodiola rosea. Rhodiola is a perennial plant indigenous to cold climates and high altitudes.

It can be found growing in parts of Europe, Russia (particularly Siberia) and North America. It is also known as Arctic root, Golden Root or simply Rhodiola.

Rhodiola has been used in a number of different traditional medicine practices. It is said to have been used by the Vikings to encourage strength and endurance; it has been prescribed in Mongolia for cancer and tuberculosis; it has been given in Siberia for fertility.

The flowers of Rhodiola rosea were traditionally used to make a tea, but the roots and rhizomes (underground stems) of the plant have also been used to make tonics. Available Rhodiola supplements are now generally made from the roots and rhizomes of the plant.

Rhodiola rosea reviews shared by users online demonstrate that this supplement is commonly taken to lift the mood, combat anxiety and depression, support physical performance, promote weight loss and enhance the libido and sexual function.

Sceintific research into Rhodiola supports some of these uses, though other uses may be based on historical tradition and require more research to rate efficacy.

Rhodiola Rosea

Adaptogen Supplement

Mood

Stimulant

Athletics

How It Works:

• Adaptogenic herb for reducing stress
• Boosts energy, focus & mood
• May reduce sleep problems & irritability

Dosage:

Between 200 - 1000 mg per day

Safety:

Rated Possibly Safe

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Rhodiola Rosea Review

Rhodiola rosea is considered to ba an adaptogen – a natural substance that acts in non-specific ways to increase resistance to anxiety, fatigue and stress without disturbing normal biological function.

Contemporary researchers have been most interested in the herb’s adaptogenic and ergogenic properties. Ergogenic properties refer to those characteristics that work to improve physical and mental performance and not just improve resilience to stress.

The hardy medicinal herb grows at high altitudes in the mountainous regions of Europe and Asia. As noted, Rhodiola has been used in traditional medicine in Russia and throughout Scandinavia and Asia for centuries.

Rhodiola is still widely used in Russia as a tonic and remedy for fatigue, poor attention and decreased memory. According to reviews, it is also believed to make workers more productive. In Sweden and other Scandinavian countries it is used to increase the capacity for mental work and to boost general strength and vitality.

Scientific Review of Rhodiola rosea

Over 200 clinical trials have been conducted to investigate the therapeutic effects of R. rosea. Research has been published in scientific journals in the United States, Canada, Sweden, Norway, France, Germany, Russia (former Soviet Union) and Iceland.

However, many of these studies have been poorly designed, prone to bias or not readily available to the scientific community. To help researchers better synthesize the existing evidence on the therapeutic effects of Rhodiola, several reviews of Rhodiola rosea research have been completed.

Review of Rhodiola for Physical Fatigue

A 2012 review published in BMC Complementary and Alternative Medicine assessed 206 clinical trials involving R. rosea. Eleven of the studies met the selection criteria. The included studies reported improvements in mental fatigue and performance, but some of the studies yielded contradictory results. [1]

The authors of the Rhodiola review concluded that while there is some evidence to suggest “that the herb may be helpful for enhancing physical performance and alleviating mental fatigue, methodological flaws limit accurate assessment of efficacy.” [1]

They recommend a well structured randomized clinical control trial (RCT) to determine the efficacy of R. rosea for fatigue.

Rhodiola for Enhanced Physical Performance

Rhodiola has long been used for its purported ergogenic effects. According to many consumer reviews, this supplement is effective at improving workout performance, strength and stamina. The capacity of Rhodiola to improve physical performance has been the subject of scientific review.

A 2006 review published in the International Journal of Sport Nutrition and Exercise Metabolism noted that Rhodiola exhibits “substantial antioxidant properties” that may support ergogenic effects. However, studies focused on the study of Rhodiola’s effect on exercise capacity produced ambiguous results. The author notes that the existing evidence does not definitively establish Rhodiola’s ergogenic properties. [2]

Rhodiola Review for Depression and Anxiety

Preliminary clinical evidence suggests that a specific extract of Rhodiola may help decrease symptoms of mild to moderate depression.

In one study, six weeks of Rhodiola rosea supplementation was observed to significantly reduce reports of emotional instability, insomnia and other depressive symptoms. [3]

In another study, a specific Rhodiola supplement was observed to reduce the symptoms of Generalized Anxiety Disorder. [4] There is significant anecdotal evidence from user experience logs and testimonials suggesting that Rhodiola can positively affect mood as well.

Rhodiola Rosea Users Reviews

In general, consumer reviews of Rhodiola supplements are positive. People report reduced stress and anxiety, improved weight loss and better sleep with Rhodiola supplementation.

Rhodiola is also used by bodybuilders to promote strength and athletic performance. Bodybuilder forums, include positive user reviews when taken as a pre-workout supplement.

Review of Rhodiola Safety

According to research and user reviews, Rhodiola is generally well tolerated when taken appropriately. Side effects, including dry mouth and dizziness, are rare and generally mild.

According to the Natural Medicines Comprehensive Database, Rhodiola rosea dosages between 100 and 600 mg are generally considered clinically effective. However, it is important to follow the label instructions of specific supplements as differences in concentration can mean that some supplements may require different dosages..

Rhodiola may interact with prescription and over-the-counter medications. Be sure to speak with your doctor before taking Rhodiola, especially if you are taking other medications or have a pre-existing medical condition. A healthcare professional will help you better understand the effects of Rhodiola rosea and make sure the supplement is right for you.

If you have used this product, share your Rhodiola reviews below to let us know the benefits and any side effects that you may have experienced when taking this supplement.

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