Rhodiola Supplements for Energy, Focus, and Strength

Rhodiola supplements are the common name for extract derived from Rhodiola rosea, a perennial plant that grows in cold, high-altitude regions of Europe, Russia (mostly Siberia) and North America. Rhodiola is also commonly known as Golden Root, Roseroot, Rosenroot, Arctic Root and Siberian Root.

Rhodiola rosea supplements are used to increase energy, stamina and mental capacity. They are also taken for depression, anxiety, cardiac disorders, immune function and diabetes, to name only a few of their many contemporary uses.

Rhodiola is considered an adaptogen, a natural substance used to help the body better cope with physical, environmental and chemical stress. Adaptogens are defined as natural, non-toxic compounds that prevent or mitigate the effects of stress. Adaptogens are said to reduce fatigue while increasing endurance, stamina, focus and attention. [1]

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 Supplements Background

Rhodiola rosea is a hardy plant that is usually between 18 – 24 inches tall. The plant can be identified by its bright yellow flowers and dark green foliage.

It is known to be particularly resilient and can survive harsh weather conditions: Rhodiola has been known to establish hardy roots that allow it to grow amongst patches of rocks or up through a cap of snow or ice.

Rhodiola supplements are used in a number of different medical traditions to increase energy and endurance, enhance intellect, restore weak nerves and act as a tonic against infirmity. [1] It is said to have been used by the Vikings to enhance strength, prescribed in Mongolia for cancer and tuberculosis and given to newlyweds in Siberia to enhance fertility. [2]

Rhodiola was traditionally taken as a tea made from the plant’s flowers. Today, Rhodiola supplements are commonly made from the roots and rhizomes (underground stems) of the plant.

Do Rhodiola Supplements Improve Athletic Performance?

Contemporary researcher has primarily focused on the adaptogenic and ergogenic capacities of Rhodiola. Ergogenic is used to describe a substance that can increase mental and physical performance.

The exact mechanism by which Rhodiola may enhance mental and physical performance is the subject of investigation. However, it is now known that the rhizomes of Rhodiola rosea contain a number of useful constituents, including essential oils, fats, sterols, organic acids, glycosides, phenols and proteins. [1]

Over 200 clinical studies of varying quality have been conducted on the effects of Rhodiola. Many of these trials have been conducted in Russia and reports are not easily accessible.

A 2012 review summarized the available research on using Rhodiola for physical and mental fatigue. Eleven separate trials were discussed.

The authors noted that Rhodiola supplements have been observed to ease mental and physical fatigue and improve performance; however, they also noted that many of the studies were prone to bias and some results were contradictory. They recommended further research to definitively identify the therapeutic effect of the herb. [2]

Similarly, a review article assessing the available research on Rhodiola’s ergogenic properties noted that Rhodiola supplements have been observed to improve mental and physical performance; however, the authors concluded that the available evidence could not definitively establish the plant’s ergogenic effects. [3]

Some evidence indicates that the physiological effects of Rhodiola may be dose-dependent. For instance, in experiments involving mice, small and medium Rhodiola doses were found to have a stimulating effect while high doses were found to have a sedative effect. [4]

Although Rhodiola is not commonly used in conventional Western medicine, it is used by naturopaths and traditional medicine practitioners for its stimulating and adaptogenic effects.

Rhodiola Anti-Anxiety and Anti-Stress Effects

Adaptogens possess three central characteristics: they exhibit non-specific, system-wide effects; they are natural, non-toxic substances; and they help the body maintain homeostasis (a state of balance) during periods of stress.

The concept of the adaptogen was first proposed in 1947 by a Russian toxicologist named N.V. Lazarev. He used the term adaptogen to describe a number of natural substances that appeared to help an organism resist the effects of stress.

Studies into the pharmacological activities of Rhodiola supplements indicate that the plant exhibits a number of useful properties. Rhodiola has been observed to exhibit antioxidant, cardioprotective, adaptogenic, anti-depressive, anti-fatigue and anxiolytic (anti-anxiety) effects. [1]

Rhodiola is generally accepted as an adaptogen. The roots of the plant are primarily used for their adaptogenic effects.

Using Rhodiola Rosea Supplements

Rhodiola supplements are available in liquid, powder, capsule or tablet form. Recommended dosages range from 100 mg to 1,000 mg a day. High quality supplements contain at least 3 % rosavin and 0.8 % salidroside.

Rosavin and salidroside are thought to be the bioactive constituents of this plant. The concentrations noted above are similar to those found in a living Rhodiola plant.

Other formats of Rhodiola rosea extract are also available for purchase. Many prefer to obtain their daily dose of Rhodiola by sipping a tea made from its flowers or roots. It can also be purchased in a liquid tincture formulation.

Rhodiola supplements are generally well tolerated when taken at an appropriate dosage. Reported side effects, which include headaches and difficulty sleeping, have generally been mild and temporary,

Be sure to speak with your doctor before taking Rhodiola supplements to reduce the risk of drug interactions and side effects.

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