The Benefits of Rhodiola
Rhodiola is Amazing
Back in 2002, when I was in my 2nd year of studying naturopathic medicine, I was told by one of my supervisors that it might be a good idea to take Rhodiola because I was going through exam week. At the time I had no idea what Rhodiola was, so after researching (like a good student should) and trying it, I found myself happy and grateful to have been given that recommendation.
Rhodiola (scientifically named Rhodiola Rosea) also known as arctic root or golden root is an herb that grows in the cold, mountainous regions of Europe and Asia, and more recently, due to interest by the Alberta Ministry of Agriculture, it is now being cultivated in Alberta. Although it’s a relatively new herb in Northern America, people in European and Asian countries have been using it for centuries to treat a wide variety of ailments such as fatigue, anxiety, depression, stress, and many other conditions.
Rhodiola Benefits
Its root has Adaptogenic properties, meaning they contain substances that help balance the brain chemicals serotonin, norepinephrine, and dopamine (known as our fight or flight hormones) without causing drowsiness or fatigue. R. rosea has also been referred to as an ergogenic aid, i.e., an herb used to enhance physical and mental performance.
The main active constituents, known as rosavins, and salidroside, counteract the negative effect of the stress hormones on the brain and nervous system, allowing for rapid recovery (often within days and sometimes even with a single day).
The daily dose ranges from 170 mg to 680 mg, with 300 mg being good middle ground. A single dose generally shouldn’t exceed 500 mg, although in practice dosages can vary depending on how much of the active ingredients a given supplement contains. One dose should contain 3% rosavins and 1% salidroside so that you’re getting the most out of the active ingredients. You can take it in two doses, but it’s best to avoid taking the supplement before bed as it has a stimulant effect, similar to a single cup of caffeinated tea.
Rhodiola is a relatively safe herb and side effects are generally uncommon and mild. But some side effects may include allergy, irritability, insomnia, increased blood pressure, chest pain, agitation, insomnia, anxiety, and occasional headache.
It is generally not recommended for pregnant women or during breastfeeding or children under the age of 10 mostly because there currently are not enough evidence-based studies available to otherwise demonstrate its safety and efficacy. However, some studies that used Rhodiola in small doses for children as young as 10 years of age without adverse effects emphasized dosages for children (8-12 years old) must be small and carefully titrated to avoid overstimulation.
Although I currently am not a practicing naturopathic doctor, I decided to write this article during this unprecedented time, to raise awareness, for this Adaptogenic and ergogenic herb, in hopes of helping those experiencing mental and or physical fatigue, anxiety, depression, and stress. Unfortunately, I am sure that there are a lot of people out there that could benefit from using Rhodiola rosea.
Rhodiola Supplement
One of my favorite brands is called Rhoziva by Nanton Nutraceuticals. I like it because it’s a Canadian company that specializes in Canadian grown Rhodiola but mostly. After all, it seems to work particularly well and quickly. Most people that I have recommended Rhoziva to have reported experiencing its effects almost immediately. They have a good amount of Rhodiola rosea as it is a 5:1 extract, meaning each 100 mg is equivalent to 500 mg of the root, and they guarantee 3% rosavin and 2% salidroside. I also like that they add several B vitamins and magnesium to further support its beneficial effect on the nervous system.
Another brand that I recommend is AOR. For those that simply what Rhodiola this brand offers with just two pills the perfect dosage of Rhodiola rosea (root extract) (3-3.5% rosavin, 1-5% salidroside) 340 mg.
