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Rhodiola Root extract

Also known as: Rhodiola rosea L., Rhodiola crenulata, Rhodiola, Golden Root, Arctic Root, Roseroot, Rhodiola rosea

Overview

Rhodiola root extract is derived from perennial plants, primarily Rhodiola rosea, native to high-altitude and cold regions. It has a long history of traditional use in folk medicine for enhancing physical and mental endurance, reducing fatigue, and alleviating symptoms of stress and depression. Classified as an adaptogenic herbal supplement, Rhodiola is primarily utilized to improve the body's resistance to various stressors, enhance exercise performance, and address fatigue-related conditions, including mild to moderate depression and acute high altitude disease (AHAD). Its key characteristics include neuroprotective, cardioprotective, anti-fatigue, and central nervous system stimulating effects. While research maturity is moderate with a growing number of randomized controlled trials and systematic reviews, methodological limitations and variability in evidence quality exist. The active constituents, such as rosavin, salidroside, and tyrosol, are believed to contribute to its beneficial effects.

Benefits

Rhodiola offers several evidence-based benefits, primarily as an adaptogen. For physical fatigue and exercise performance, systematic reviews and randomized controlled trials (RCTs) suggest that Rhodiola rosea supplementation can improve exercise capacity and reduce fatigue, likely by modulating the hypothalamic-pituitary-adrenal (HPA) axis. For mental fatigue and depression, RCTs indicate that Rhodiola rosea extract significantly improves symptoms of mild to moderate depression and mental fatigue, with observed reductions in Hamilton Depression Rating Scale (HAMD) scores and improvements in emotional instability and insomnia. The effect sizes are moderate, with benefits typically seen within 4-6 weeks. Furthermore, a systematic review and meta-analysis of Rhodiola crenulata extract found significant improvements in arterial oxygen saturation (SaO2) and partial pressure of oxygen (PaO2) in individuals with acute high altitude disease (AHAD), supporting its clinical efficacy in this context. While promising, the strength of evidence varies, with some studies highlighting methodological limitations and the need for more rigorous research.

How it works

Rhodiola primarily functions as an adaptogen, meaning it helps the body adapt to and resist physical, chemical, and environmental stress. Its main mechanism involves modulating the hypothalamic-pituitary-adrenal (HPA) axis, which is central to the body's stress response, leading to a reduction in stress-induced cortisol levels. Rhodiola also influences various signaling pathways, including protein kinases (e.g., p-JNK), nitric oxide synthesis, and defense proteins involved in cellular stress resistance. Its antidepressant effects are thought to be partly due to the modulation of neurotransmitters like serotonin and dopamine. The bioactive compounds, such as rosavin, salidroside, and tyrosol, contribute to its antioxidant and anti-inflammatory properties, further supporting its adaptogenic and neuroprotective actions.

Side effects

Rhodiola extracts are generally well-tolerated with a low incidence of adverse events. Common side effects, occurring in less than 5% of users, are rare and may include mild gastrointestinal discomfort and dizziness. Uncommon side effects (1-5%) can include dry mouth or jitteriness. Importantly, no serious adverse events or significant drug interactions have been consistently reported in high-quality clinical trials. While contraindications are not extensively defined, caution is advised for pregnant or breastfeeding individuals due to limited safety data. Additionally, individuals taking antidepressants should exercise caution and consult a healthcare provider due to the potential for additive serotonergic effects. Safety data from meta-analyses indicate that Rhodiola does not significantly increase the risk of adverse events compared to placebo, supporting its overall favorable safety profile in short-term use.

Dosage

Effective doses of Rhodiola vary depending on the specific indication and the standardization of the extract. For mild to moderate depression, clinical trials have used standardized Rhodiola rosea extract at doses ranging from 340 to 680 mg per day, typically administered over a period of 6 weeks. For acute high altitude disease, doses of Rhodiola crenulata extract vary, but studies included in meta-analyses generally align with traditional use. For enhancing exercise performance and reducing fatigue, doses around 200–600 mg per day have been utilized in randomized controlled trials. Rhodiola is usually taken orally, once or twice daily. The maximum safe dose has not been firmly established, but doses up to 680 mg per day appear safe in short-term studies. The efficacy and absorption of Rhodiola are highly dependent on the extract's standardization (e.g., to rosavins and salidroside) and purity, emphasizing the importance of quality control.

FAQs

Is Rhodiola safe for long-term use?

While short-term use (up to 6-8 weeks) is generally considered safe, limited data exist on the long-term safety of Rhodiola. Consult a healthcare professional for extended use.

How quickly does Rhodiola work?

Effects on mental fatigue and depression are typically observed within 4-6 weeks of consistent supplementation. Acute benefits for conditions like altitude sickness may be seen sooner.

Can Rhodiola be combined with antidepressants?

Caution is advised due to potential additive serotonergic effects. It is crucial to consult your healthcare provider before combining Rhodiola with antidepressant medications.

Does Rhodiola improve athletic performance?

Evidence suggests modest improvements in endurance and resistance to fatigue, but results can vary depending on study quality and individual response. It may help reduce perceived exertion.

Research Sources

https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2025.1595953/full – This systematic review and meta-analysis investigated Rhodiola crenulata extract for acute high altitude disease (AHAD). It found significant improvements in arterial oxygen saturation (SaO2), partial pressure of oxygen (PaO2), and overall clinical efficacy compared to placebo or conventional Western medicine, with no increased adverse events. The study highlights its potential as a treatment for AHAD, though acknowledges some heterogeneity in included studies.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/ – This randomized, double-blind, placebo-controlled trial examined Rhodiola rosea extract for mild to moderate depression. It reported significant improvements in depression scores (HAMD), insomnia, and emotional instability in patients receiving 340 and 680 mg/day of the extract compared to placebo. The study provides evidence for Rhodiola's antidepressant effects, though replication in larger trials is needed.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.856287/full – This systematic review explored the effects of Rhodiola rosea supplementation on exercise performance. It concluded that Rhodiola can improve exercise capacity and reduce fatigue, attributing these benefits to its adaptogenic effects mediated via the HPA axis and molecular pathways. The review emphasizes the need for standardized extracts and protocols in future research due to variability in current studies.
https://www.ncbi.nlm.nih.gov/books/NBK126493/ – This systematic review assessed the evidence for Rhodiola in physical and mental fatigue. It found mixed evidence, with some randomized controlled trials showing benefits for fatigue, but noted a high risk of bias and reporting flaws in many studies. The review underscores the necessity for more rigorously designed trials to confirm Rhodiola's efficacy for fatigue.