Rhodiola rosea is an adaptogenic herb with numerous scientifically-validated benefits for brain health and cognitive function.
This medicinal plant can stimulate the nervous system, enhance work performance, and help treat stress-induced conditions like anxiety, fatigue and depression.
Key Facts:
- Rhodiola rosea has a long history of use in traditional medicine in Nordic countries, Eastern Europe and Asia to increase physical endurance, treat fatigue, and stimulate the nervous system.
- Extensive research shows Rhodiola rosea has adaptogenic effects, increasing the body’s resistance to physical, chemical and biological stressors.
- Rhodiola normalizes body functions, enhances physical and mental performance, and protects the cardiovascular system, brain and other organs from stress-induced damage.
- Clinical trials demonstrate Rhodiola’s efficacy in treating stress-related disorders like burnout, anxiety, depression, chronic fatigue syndrome and sexual dysfunction.
- Rhodiola rosea is considered safe with minimal side effects. Standardized extracts provide 3% rosavins and 1% salidroside, the active compounds.
Source: Molecules 2022
The Adaptogenic Properties of Rhodiola Rosea
Rhodiola rosea possesses adaptogenic activity, defined as increasing the body’s non-specific resistance to stress while normalizing body functions.
Rhodiola stimulates the nervous system and enhances the body’s ability to cope with environmental stresses.
Unlike regular stimulants that cause jitteriness and eventual depletion, Rhodiola provides energy by supporting adrenal function, brain neurotransmitters, and physiological processes disrupted by stress.
Rhodiola rosea extract has been shown to prolong the phase of resistance to stress before exhaustion occurs.
It achieves this by improving serotonin levels, opioid peptide levels like beta-endorphins that regulate stress response, and heat shock proteins that protect cells.
Research Confirms Rhodiola’s Neuroprotective Effects within the Brain
Numerous studies back up the traditional use of Rhodiola to stimulate the nervous system, enhance work performance and mood, and relieve symptoms of depression and anxiety.
- In medical students, Rhodiola administration significantly improved physical fitness, mental focus, and general well-being.
- Rhodiola alleviated generalized anxiety disorder (GAD) symptoms, lowering anxiety ratings similar to other pharmaceutical drugs.
- In individuals with stress-related fatigue, Rhodiola led to major improvements in stress symptoms, energy, mood and concentration after 4 weeks.
- Rhodiola extracts demonstrate anti-depressive effects in people with mild to moderate depression, compared favorably to some standard antidepressants.
- For symptoms of chronic stress and burnout like exhaustion, fatigue, and poor concentration, Rhodiola significantly reduced symptoms and improved mental performance.
Rhodiola Enhances Physical Performance & Cognitive Function
As an adaptogen and nervous system stimulant, Rhodiola rosea has been shown to expand physical work capacity, coordination, strength and endurance in both athletes and non-trained individuals.
- In medical students, Rhodiola increased mental work capacity and preparation of the CNS for strenuous activity.
- Rhodiola supplementation raised anaerobic exercise performance and power output during repeated bouts of high-intensity exercise.
- For both acute and chronic supplementation, Rhodiola improves cardiovascular parameters like VO2 max, endurance exercise capacity, time to exhaustion, and fat metabolism.
- Rhodiola reduces perceived exertion during exercise and improves exercise affect. While energy use and substrate utilization stay the same, individuals feel more energized.
Rhodiola’s Cardioprotective & Reproductive Effects
Beyond the nervous system, Rhodiola rosea exerts protective effects on the cardiovascular system.
It activates antioxidant defenses, improves endothelial cell function, and decreases inflammation from oxidative damage and overexertion.
- In trained athletes, Rhodiola lowered circulating lactate and skeletal muscle damage biomarkers after exhaustive exercise.
- Rhodiola accelerated muscle recovery following intense exercise, lowering inflammatory CRP and muscle damage biomarker CK levels.
- For patients with ischemic heart disease, Rhodiola formulations improved ECG parameters, exercise capacity, and overall cardiac function better than routine medication alone.
Though limited, studies also indicate that Rhodiola rosea can stimulate the reproductive system.
Rhodiola extracts may increase fertility, improve erectile dysfunction, and restore normal menstruation in women.
The Safety and Dosage of Rhodiola Supplements
Numerous studies confirm that Rhodiola rosea has very few side effects.
Occasional dry mouth or dizziness are sometimes reported.
Typical dosages range from 200-600 mg standardized extract daily.
Always consult your physician before beginning any new supplement, especially if you have any medical condition or take prescription medications.
Conclusion
With its dual actions as an adaptogenic stimulant and stress protector, Rhodiola rosea is an evidence-backed herbal supplement to enhance cognitive function, boost mental and physical performance, and safeguard brain health.
References
- Study: The effectiveness of Rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions – encouraging clinical evidence
- Authors: Emilija Ivanova Stojcheva & Jose Carlos Quintela (2022)
