Top 7 Health Benefits Of Rhodiola Rosea You Didn’t Know About

Written by Sindhu Koganti

Rhodiola rosea is a flowering plant with a high medicinal value. It has been used in traditional medicine for centuries for its anti-fatigue and antidepressant properties. This medicinal herb is also known as Arctic root, golden root, or roseroot. The phenolic and alkaloid components in this herb help treat many health ailments. R. rosea can help manage stress, improve brain function, fight fatigue, enhance exercise ability, and reduce the symptoms of depression. In this article, we explore the health benefits of Rhodiola rosea, its dosage, and some possible side effects. Keep reading!

What Are The Health Benefits Of Rhodiola rosea?

1. Helps Manage Stress

Rhodiola rosea has long been used as an adaptogen (a substance used in herbal medicine that helps you deal with stress). Adaptogens can reduce stressful feelings and increase mental alertness. A study conducted by the University of Surrey on 80 mildly anxious participants found that the extracts of Rhodiola rosea reduced their stress levels. Also, a study published in Pharmaceuticals suggests that adaptogenic herbs like Rhodiola rosea have neuroprotective activity. However, more studies are needed to understand this effect of Rhodiola rosea in humans.

2. Improves Cognitive Performance

A study conducted by the University of Exeter found that oral administration of R. rosea improves mental performance. According to a study conducted on rats, the alcohol and aqueous extracts of Rhodiola rosea roots are effective in improving memory and learning abilities. A 12-week analysis that included 120 people with cognitive deficiencies who were given two different doses of R. rosea found that they showed a significant improvement in cognitive function.

Repeated administration of Rhodiola rosea has also been found to improve concentration and mental performance. A study conducted by the Armenian State Medical University on physicians who were on night duty found that repeated low-dose treatment of rhizome Rhodiola rosea improved their cognitive functions.

3. Fights Fatigue

The extracts of Rhodiola rosea are said to have an anti-fatigue effect and can be used in the treatment of fatigue related to stress. A study conducted on 100 people with chronic fatigue symptoms found that ethanolic extracts of the roots and rhizomes of Rhodiola rosea provide temporary relief from stress symptoms. However, more studies are warranted to understand this benefit of Rhodiola rosea related to physical and mental fatigue in humans.

4. Enhances Exercise Capacity

The anti-fatigue activity of this flowering plant can improve physical performance. Research suggests that the intake of acute Rhodiola rosea can improve endurance exercise capacity, speed of limb movement, and muscle strength. A review published in the Journal of Sports Medicine suggests that the consumption of R. rosea enhances exercise performance without changing energy expenditure. However, more studies are needed to understand this effect of Rhodiola rosea in humans.

5. Reduces Symptoms Of Depression

Did you know that around 350 million adults around the world have Major Depressive Disorder (MDD)? Rhodiola rosea has been in use for centuries in the treatment of depression and anxiety. A pilot study conducted by the University of California on ten participants found that there was a significant improvement in their symptoms of generalized anxiety disorder after being treated with an R. rosea supplement for 10 weeks.

The anti-depressive properties of Rhodiola rosea were also found effective in treating mild to moderate depression. A 14-days trial on 80 mildly anxious participants found that the intake of Rhodiola rosea (2 x 200 mg daily) helps reduce depression and anxiety disorders.

6. Helps Treat Cancer

The antioxidant compounds in this herb have antitumor and antimetastatic effects that help fight cancer. A study conducted by the University of California found that extracts of Rhodiola rosea and its bioactive compounds, such as salidroside, can inhibit the growth of tumor cells in the bladder. This bioactive component of R. rosea also exhibits anti-proliferative properties that act against colon cancer in humans. However, more studies are warranted before drawing any solid conclusions.

7. Helps In Diabetes Management

The bioactive component and natural antioxidant in Rhodiola rosea, salidroside, is said to be effective in diabetes control. Beta-cell failure is the major determinant in type 2 diabetes. According to a study conducted on mice, Rhodiola rosea is effective in the prevention of beta-cell failure, thereby preventing diabetes. A review published in the BMC Complementary Medicine and Therapies also suggests that R. rosea and its water extract treats hyperglycemia (high blood sugar).

Also, Rhodiola rosea can improve longevity and athletic performance. The anti-arrhythmia effect of R. rosea is used in the treatment of heart diseases. However, limited data is available in these aspects.

These are the impressive health benefits of Rhodiola rosea. But, how and how much R. rosea should you consume? Find these details in the following section.

How To Take Rhodiola Rosea And Dosage

Rhodiola rosea is available in different forms such as dried powder, tea, liquid extract, capsules, and tablets. The dosage of R. rosea varies between brands, purpose, and product types.

  • A 200 mg dose of Rhodiola rosea extract for 4 weeks (twice daily) was found effective in one trial conducted on 1375 individuals with stress symptoms.
  • There is no recorded scientific research on dosage for children.

Also, always check the product labels before using this herb and consult a doctor to get personalized dosage recommendations as per your health condition.

Note: Take R. rosea on an empty stomach 30 minutes before breakfast and lunch.

You can consume R. rosea in the form of tea that you can make easily with two ingredients. Listed below is the process for

how to make Rhodiola rosea tea. Check it out!

How To Make Rhodiola Rosea Tea

What You Need

  • Rhodiola roots – 2 tablespoons
  • Raw honey – 1 tablespoon

Process

  1. Add the Rhodiola roots to a jar.
  2. Bring 1 quart of water to a boil.
  3. Carefully pour the hot water over the roots.
  4. Place a lid on top and let the tea steep for 12 minutes.
  5. Gently stir the mixture before straining it.
  6. Let the tea cool down a bit before adding honey. Stir or shake the tea to dissolve the honey.
  7. The cooling of the tea helps you get all the wonderful qualities of raw honey.

Consumption of Rhodiola rosea and its dietary supplements is generally considered safe. But, excess amounts may lead to some side effects. What are the side effects of Rhodiola rosea? Scroll down to find out.

Are There Any Side Effects Of Rhodiola rosea?

Intake of Rhodiola rosea is generally considered safe. But, it may cause some rare adverse effects if it is consumed in excess amounts. These side effects include jitteriness, agitation, dry mouth, and sleeping problems. Also, people with bipolar disorder and people on high blood pressure medications should avoid using this herbal medicine. However, limited data is available on the side effects of Rhodiola rosea and its supplements.

While buying R. rosea, you should remember some important points. What should you look for when buying Rhodiola rosea? Scroll down to learn more.

What Should You Look For While Buying Rhodiola Rosea?

  • Always check the product labels for the active ingredients in the product formulations and other added ingredients like flavorings.
  • Some Rhodiola rosea supplements are at risk of adulteration. Hence, you should be extra careful while buying any of these herbal supplements.
  • Check for safety seals and certifications from reputed organizations. Or, choose brands that have NSF and USP seals on their product labels.
  • Also, check for the concentration of rosavins and salidrosides in the products. In general, they contain a standardized amount of 3% rosavins and 1% salidrosides.

Conclusion

Rhodiola rosea is a herb with high medicinal properties and a long history in traditional medicine. From relieving stress and mental and physical fatigue to reducing the symptoms of depression, it helps treat many health ailments. It contains 140 chemical compounds that help improve your physical and mental performance. You can consume this herb as tablets, capsules, liquid extracts, or tea. However, it may cause some mild to moderate side effects if you consume this herb in excess amounts. Hence, consume it in the recommended dosage and consult your healthcare provider in case of an emergency.

Expert’s Answers For Readers’ Questions

How long does Rhodiola rosea take to work?

Rhodiola rosea contains active compounds such as adaptogens that can work within 30 minutes of administration, and its stimulating effect lasts for 4-6 hours.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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Sindhu Koganti is a Biotechnology graduate and has been in the writing field for over 4 years now. She specializes in writing on Health and Wellness. She has hands-on experience in writing articles and press releases on Life Sciences and Healthcare, Food and Beverages, and Chemicals and Materials. When she’s not writing, she loves watching movies and listening to music. She also enjoys traveling.