Are you interested in taking natural herb supplements? Check out these 7 amazing Rhodiola rosea benefits!
In this article:
- Helps Reduce Stress
- Helps Improve Cognition
- Helps in Reducing Fatigue
- Helps in Reducing Depression Symptoms
- May Help in Blood Sugar Management
- Promotes Heart Health
- Helps in Increasing Endurance
7 Promising Rhodiola Root Benefits
What Is Rhodiola Rosea?
Rhodiola rosea (aka roseroot, king’s crown, golden root, or arctic root) is a flowering herb found in the cold, high-altitude regions of Asia and Europe. Its roots are an adaptogen—they can help the body adapt to stress.
Scandinavian and Russian traditional medicine practitioners use it for headaches, anxiety, depression, anemia, and fatigue. It’s rich in the antioxidants phenols, alkaloids, flavonoids, and quinones.
Currently, it’s available on the market as a dietary supplement because of its many health benefits. Here are some of the reasons why you should give Rhodiola rosea a try.
1. Helps Reduce Stress
Rhodiola’s adaptogenic properties can raise the body’s stress resistance.
Historically, Chinese and Siberian people have taken Rhodiola tea to cope with work stress and harsh weather. The chemical make-up of this herb can induce calm and relaxation by working on the body’s hormone levels.
This benefit stays true today as shown in a study that tested how the herb will affect 101 subjects with life and work-related stress. The researchers gave them 400 mg daily within one month.
The findings revealed a significant improvement in stress symptoms (fatigue, exhaustion, and anxiety) after only three days. This positive results continued in the study’s progression.
Additionally, Rhodiola may also improve burnout symptoms which can simultaneously happen with chronic stress. In a study of 118 subjects with stress-induced burnout, results showed the herb’s positive effect on improving stress and coping with depression.
2. Helps Improve Cognition
Taking Rhodiola rosea may help boost your brain power, memory, concentration.
One study tested how the herb will affect mental fatigue on 56 night shift doctors. The researchers randomly gave the subjects either 170 mg of Rhodiola or a placebo pill daily for two weeks.
The Rhodiola group showed reduced mental fatigue and a 20% performance improvement in work-related tasks compared to the placebo group.
In another study, researchers tested how Rhodiola will affect night shift military cadets. They were randomly assigned with either 370 mg or 555 mg of the herb or one of two placebos a day for five days.
The finding revealed that both doses improved the subjects mental performance compared to the placebos.
In a study on students, the researchers also reported promising effects of Rhodiola. The students showed a significant decrease in mental fatigue, increase motivation to study, and improvement in sleeping patterns after taking Rhodiola supplements for 20 days.
The Rhodiola group also tested 8% higher on exams than the placebo group.
Lastly, there are also existing studies showing the positive effects of Rhodiola tea on the memory and cognition of patients with early onset dementia and Alzheimer’s.
3. Helps in Reducing Fatigue
Stress, sleep deprivation, and anxiety often cause fatigue. Thanks to its adaptogenic properties, Rhodiola may help with physical and mental tiredness.
Researchers studied 60 people with stress-related fatigue for a month. They were given 576 mg of Rhodiola or a placebo pill a day testing for the herb’s effect on their quality of life and symptoms of fatigue, depression, and attention.
Results showed that Rhodiola improved the subjects’ fatigue and attention levels.
In another study, researchers gave 100 chronic fatigue patients 400 mg of Rhodiola every day for eight weeks. The findings showed that the subjects experienced significant improvements in symptoms of stress, fatigue, quality of life, mood, and concentration.
4. Helps in Reducing Depression Symptoms
Depression is a serious mental health disorder with symptoms of persistent negative feelings affecting cognitive function, decision-making, and vitality. An imbalance of neurotransmitters causes depression hence the use of serotonin and norepinephrine reuptake inhibitors (SNRIs) as treatment.
In this review of studies, Rhodiola rosea is suggested to possess antidepressive properties. It can help in balancing neurotransmitters.
A six-week study tested Rhodiola’s effectiveness on depression symptoms. The researchers gave 89 patients with mild or moderate depression either 340 mg or 680 mg of Rhodiola or a placebo pill per day.
They found that both the Rhodiola groups saw significant improvements in overall depression, emotional stability, and insomnia. The placebo group showed zero improvements.
The study also revealed that the group who got the higher dose of the herb showed self-esteem improvements.
One study also compared the effects of Rhodiola against the commonly prescribed antidepressant sertraline (Zoloft). Researchers gave 57 patients with depression Rhodiola, sertraline or a placebo pill in the span of three months.
Both sertraline and Rhodiola decreased depression symptoms but the former showed a greater effect. However, patients who took Rhodiola experienced fewer and more tolerable side effects.
RELATED: 11 Tips For Sound Mental Health
5. May Help in Blood Sugar Management
There are animal studies suggesting Rhodiola can help blood sugar management.
In one study, Rhodiola has been shown to lower the blood sugar of diabetic rodents by increasing glucose transporters in the blood. While these findings cannot be necessarily generalized to humans, these are promising data which deserve further investigation.
If you’d like to take Rhodiola supplements for diabetes, it’s best to consult a physician first.
6. Promotes Heart Health
Stress hormones can put your heart health at risk. High levels of stress hormones can cause heart disease and spike your blood pressure and potassium to unhealthy levels.
Rhodiola rosea has been found to reduce corticosteroids and catecholamines in the body, weakening the effects of stress hormones on our organs including the heart.
7. Helps in Increasing Endurance
In one study, researchers gave the participants 200 mg of Rhodiola or a placebo two hours before doing a cycling exam. The average exercise duration of the Rhodiola group was 24 seconds longer than the placebo group.
Small as this may seem, it is quite significant because the intervals between the first and second place in a race can be milliseconds.
In another endurance study, researchers gave participants a Rhodiola dose of 1.4 mg per pound (3 mg per kg) of body weight or a placebo pill an hour before a six-mile simulated race. The Rhodiola group finished the race significantly faster than the placebo group.
Here are some more health benefits of Rhodiola from The Mental Health Herbalist:
With its long medicinal history and the promising scientific evidence available, taking roseroot supplements is definitely worth the try. However, it is best to talk to your doctor first to make sure it suits your current lifestyle, diet, medication, and health status.
For other natural supplements and performance boosters, check out Dr. Seeds shop.
What do you think about taking Rhodiola rosea? Let us know in the comments section below!