Rhodiola (also known by its botanical name pink rhodiola) is an herb that has been used in Europe to help promote physical endurance and combat the effects of high altitudes for hundreds of years. Because this botanical Historically it has been used to help relieve temporary anxiety and fatigue.has become very popular in our modern, stressed, wellness-loving world.
It is now quite easy to find rhodiola extract, rhodiola supplements, and even herbal injections containing the root. Read on to discover the benefits of rhodiola root, how to take it, and why it’s important to be selective about rhodiola (and all other herbs and supplements).
What is pink rhodiola?
Rhodiola is an herb that is classified as an adaptogen and/or a mild stimulant, depending on how it is used, says Kelcie Rosendahl, ND, a naturopathic doctor based in Oregon. Rhodiola root is used to make supplements and is also called arctic root, golden root, rose root, and king’s crown.
The herb is native to the northern regions of Alaska, Europe and Asia and has historically been used in Iceland, Sweden, France, Russia and Greece, Harris says.
Benefits and uses of rhodiola
Adaptogens like rhodiola and ashwagandha are “substances that stimulate the body’s physiology to return to a normal state after facing a stressor,” Harris says. Rpink hodiola It is normally used to help the body fight fatigue, temporary anxiety and exhaustion. It can also be used to help increase resistance.
But the benefits do not end there: “It is known as stimulating because it can improve physical resistance, as well as help the nervous system through its antioxidant effect,” he says Dr. Alissia Zenhausern, NMDnaturopathic doctor at NMD Wellness in Scottsdale, Arizona.
Harris says researchers have identified at least 140 compounds in rhodiola with beneficial properties (rosavina being the best known). “How these compounds interact with human physiology is complicated and more research is needed at this time,” he says. “The herbs act synergistically and it is likely that these compounds work together to achieve the effects we see with rhodiola.”
These are some of the possible benefits of pink rhodiola.
1. Stress support
As an adaptogen, Rhodiola rosea has traditionally been used to help increase the body’s resistance to stressas well as for its beneficial effect on neurotransmitterssays Zenhäusern. As such, stress support is a common reason why people consider taking this herb.
2. May help relieve mildly anxious feelings*
In addition to its use in traditional medicine, rhodiola has shown promise in helping with temporary anxiety in preliminary research, Harris says. A 2008 study found a significant improvement in generalized anxiety after participants took 340 mg of pink rhodiola extract over a 10-week period, he says.
Zenhausern adds that its adaptogenic qualities make it ideal for temporary mild anxiety. It is important to note that you may need to take rhodiola consistently over time in order to experience its full benefits.
3. Positive mood support*
Recent research suggest that rhodiola may help maintain a positive mood. Harris explains that the herb and its active components are believed to act at the cellular level to mediate the stress response.
A study conducted on rats found that pink rhodiola stimulated the norepinephrine release (also known as our “fight or flight” hormone) and dopamine when taken in combination with citrus aurantium (bitter orange).
4. Helps improve exercise performance*
Panax ginseng and pink rhodiola Both are adaptogenic herbs that are popular among athletes, especially those who compete in endurance sports. in a studyingesting pink rhodiola an hour before a workout resulted in lower heart rate and faster speed during a six-mile cycling time trial compared to a placebo.
These findings suggest that exercise performance may be improved with acute ingestion of pink rhodiola, possibly due to a lower perception of effort on the part of the participant, explains Harris. In other words, you can try harder without feeling like you’re working harder.
Precautions with rhodiola
As with all supplements, there are things to consider before taking this herb, as it may have side effects in certain people.
“Rhodiola is a stimulant and therefore can cause overstimulation and sleep disturbances if used in excess,” says Harris. “Also can cause dry mouth or dizziness in some individuals.
To determine how much to take, always follow the directions on your supplement label or talk to your healthcare provider. “Always consult with your doctor or naturopath before starting any herbal supplement,” adds Zenhausern.
What is the best brand of rhodiola?
You can find rhodiola supplements at your local health food store, co-op, and many conventional pharmacies and supermarkets.
BODi’s focused energy Shakeology Boost contains rhodiola, along with several other powerful adaptogens and phytonutrients, to help your body adapt and respond to the effects of stress.
If you want to start your day with energy and extra stress support, THE FIRST combines rhodiola root, vitamin B complex and green tea for healthy vitality.
While there is no best brand, both Harris and Zenhausern say it’s important to choose brands that conduct independent third-party testing to ensure quality and purity.
“Many companies make false claims about their ingredients or the amounts of ingredients their products contain,” Harris says. “Third-party testing provides an unbiased assessment of a product’s quality and content.”
Whenever you purchase a supplement, consider these questions: Are they processed without harmful solvents or other additives? Does the company have a good reputation? Are they making claims that sound too good to be true? Keep in mind that supplement companies must meet industry standards for their claims, which are regulated by the U.S. Food and Drug Administration.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
