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Rhodiola rosea

Also known as: Rhodiola Rosea Root Extract

Powerful adaptogenic herb that can delay fatigue, reduce stress, and improve cognitive functioning.

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What Is It?

Rhodiola rosea, commonly called roseroot or golden root, is an adaptogenic herb that belongs to the plant family Crassulaceae. Rhodiola primarily grows in regions that are dry and sandy including Central Asia, America, and Europe.

What Does It Do?

Rhodiola is an adaptogen, meaning it helps the body deal with physical, mental, and emotional stressors. Stress is an inevitable byproduct of living, worse yet, it can have a detrimental impact on physical and mental health.

Research suggests that Rhodiola rosea relieves stress by regulating the body's stress-response system. During times of stress, the sympathetic nervous system (the "fight or flight" response") is stimulated releasing a cascade of hormones that raise heart rate, breathing, and cortisol. Rhodiola counters this by stimulating the parasympathetic nervous system which releases calming or "downer" hormones such as serotonin and norepinephrine.

Additionally, various studies have found that a reduction in mental stress leads to big improvements in cognitive and memory function, which include concentration, associative thinking, short-term memory, calculation, and speed of audiovisual perception.

In terms of improving performance, rhodiola enhances exercise capacity by activating the synthesis, or resynthesis, of ATP, the primary energy source used by the body during intense exercise. Clinical trials using rhodiola demonstrate it significantly increased endurance capacity during exercise. Lastly, extracts of the herb have been shown to limit muscle breakdown brought about by exercise. Rhodiola supplementation reduces levels of C-reactive protein, an inflammatory marker, and creatinine kinase, a marker of muscle damage that are typically elevated following intense physical activity.

Benefits of Rhodiola Rosea

  • Relieve stress

  • Decrease anxiety

  • Improve cognition and memory formation

  • Increase endurance

  • Enhance focus

  • Improve mood

  • Decrease inflammation

  • Improve athletic performance

How Much?

The average dose of Rhodiola rosea is between 200 mg and 400 mg per day. This amount correlates to an extract standardized in a 3:1 ratio of rosavins and salidrosides, the exact ratio of these compounds naturally occurring in Rhodiola rosea root.

Lesser quality extracts will require a higher dose to elicit the same benefits.

Wrap Up

There's simply no way to avoid stress in today's world. Work, family, and everyday life contribute varying amounts of physical and emotional stressors that can have truly detrimental effects on your physical and mental health.

Rhodiola rosea provides a safe and natural means to counteract stress, giving you peace of mind and helping your body to continue to make gains in and out of the gym.

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