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Naturopath
New research results underline the benefits and effectiveness of Rhodiola Rosea in the area of stress management and natural performance enhancement. The plant not only has a positive effect on mental health, but also on physical health.
Rhodiola Rosea, also known as rose root, is a unique herbal remedy. The plant grows on dry, sandy ground and at high altitudes in the Arctic regions of Europe and Asia.
Soviet scientists have long known that this native herb - especially the subspecies known as Rhodiola Rosea - can boost the body's own energy and is suitable for treating mental fatigue, among other things.
Rhodiola Rosea acts as an adaptogen, making us resistant to stress. After the end of the Cold War and the fall of all barriers in this regard, knowledge of the benefits of this versatile plant spread throughout the world. This also led to great interest from the scientific community, which investigated the many possible uses of Rhodiola Rosea. The findings confirm the positive effects of Rhodiola Rosea on the psyche and body and indicate that this herb could indeed be an effective antidote to modern-day stress.
These valuable ingredients determine the quality and degree of effect of Rhodiola Rosea.
Rhodiola Rosea is said to have many positive effects.
Stress is an unavoidable part of life, but it can have serious consequences on our mental and physical health. That's why it's important to find effective strategies to combat stress in order to thrive in this fast-paced world.
According to research, one strategy is to take Rhodiola Rosea. Rhodiola rosea is considered a practical, natural remedy for overcoming ailments caused by stress.
Rhodiola Rosea reduces stress by balancing the body's own stress response system.
In cases of constant stress, Rhodiola Rosea helps to balance the two by acting as an adaptogen - an agent that enhances the body's response to physical, mental and emotional stress.
Rhodiola Rosea is also thought to increase the body's own stress tolerance by influencing key chemical substances in the brain such as serotonin and norepinephrine along with natural feel-good substances such as beta-endorphin.
Rhodiola Rosea has amazing effects on the nervous system in particular. If Dr. Richard Brown of Columbia University is to be believed, Rhodiola Rosea is extremely useful because it "improves the healing properties of the nervous system." Dr. Brown notes that the herb induces both "cognitive stimulation" and "emotional serenity," which contributes to improved cognitive and memory function as well as a long-term increase in brain power.
Some studies have shown that Rhodiola dramatically reduces mental and physical fatigue under stressful conditions by increasing physical energy levels.
In one of these studies, a low dose (170 mg/day) of Rhodiola rosea extract was administered to 56 young doctors during a night shift, during which physical and mental performance is normally reduced. When measuring cognitive and memory functions such as associative thinking, short-term memory, calculation and rapid audiovisual acquisition, the researchers observed a statistically significant reduction in stress-related fatigue after a period of only two weeks. No side effects were reported.
In another study looking at the effects of Rhodiola Rosea (rose root) on work capacity, researchers administered 10 drops of Rhodiola Rosea tincture (equivalent to 100 - 150 mg Rhodiola Rosea extract) once or twice a day for two to three weeks to 27 healthy students, doctors and scientists aged between 19 and 46, immediately before an intense intellectual challenge (such as final exams). A consistent improvement in both workload and quality of work was observed, and in all cases Rhodiola Rosea prevented impairment of work ability due to fatigue.
Research also points to another benefit of Rhodiola Rosea, which is that it increases attention to detail by improving the ability to concentrate over a longer period of time. A series of studies using a proofreading test showed that a single dose of Rhodiola Rosea (300 mg or more) significantly reduced the percentage of errors during an eight-hour testing period.
In addition to improving memory, Rhodiola Rosea also helps to strengthen the body and make it more resilient during physical training or other physically demanding activities.
In several studies, the energy-enhancing effect of low and medium doses of Rhodiola Rosea was observed in animals that showed greater strength and endurance during various tests, such as the "swimming test". These results were verified in another study in which rats treated with Rhodiola Rosea were able to swim 25% longer before exhaustion compared to "untreated" animals.
The researchers concluded that Rhodiola Rosea increases physical performance by activating the synthesis (or re-synthesis) of adenosine triphosphate - the most important energy supplier in the body - and initiating processes to restore energy after intensive physical exertion.
Of course, this also applies to humans: In a fascinating report, it was shown that healthy young adults who took 200 mg of Rhodiola extract one hour before starting exercise were able to significantly increase their physical endurance.
Rhodiola Rosea not only helps the body to provide more physical energy; it also helps to protect muscle tissue during exercise. This effect was observed in a study of healthy, untrained volunteers after strenuous exercise, where it was found that Rhodiola Rosea extract reduced levels of C-reactive protein, an inflammatory marker, and creatinine kinase, a marker of muscle damage.
In the last two years alone, new evidence has been found that Rhodiola Rosea has even more benefits. These include protecting the nervous system against oxidative stress, promoting healthier sleep, easing depressive moods and anxiety, and maintaining blood sugar in a "healthy" range.
Recent research confirms that Rhodiola Rosea has strong antioxidant effects that protect the cells of the nervous system. A study by the Chinese Jiangsu Institute of Nuclear Medicine has shown that salidroside, an active component of Rhodiola Rosea, protects human nerve cells from oxidative stress in various ways. Salidroside releases several antioxidant enzymes. By protecting nervous system cells against oxidative stress-induced cell death, salidroside can be used to "treat or prevent neurodegenerative diseases associated with oxidative stress," according to the scientists.
In an animal study, researchers at the Italian University of Camerino found that Rhodiola extract had an antidepressant, adaptogenic, anxiety-suppressing and stimulating effect in animals.
Rhodiola Rosea may also help to calm feelings of restlessness or insomnia, according to a preliminary study by Heilongjiang University of Chinese Medicine. The calming and sleep-promoting effect was demonstrated in an animal study.
Scientists have come to the conclusion that the active ingredient salidroside in Rhodiola rosea shortens the time it takes to fall asleep and prolongs the general sleep time. The active ingredient has a clear sedative-hypnotic effect. The ratio and effect would be remarkable.
In addition, there is new evidence to suggest that Rhodiola Rosea may help to counter another disturbing manifestation of stress: Anorexia (loss of appetite).
In one study, scientists induced stress-related anorexia in rats either by immobilization or by injecting corticotropin-releasing hormone (CRH), which also plays a major role in the body's stress response in animals. At doses of 15 and 20 mg per kg body weight, Rhodiola Rosea reversed the anorectic effects. The researchers stated that this study provides "functional evidence for the claimed adaptogenic and anti-stress properties of Rhodiola Rosea."
According to new evidence, Rhodiola Rosea may also have benefits for those suffering from high blood sugar or diabetes.
Scientists have investigated the effect of Rhodiola Rosea and Cinnamomi cassiae (cinnamon), both of which have been used as folk remedies for diabetes, in an animal study. Each animal received each remedy for 10 weeks. "Cinnamomi cassiae and rohodiola rosea extracts significantly reduced blood glucose" and increased glutathione levels in the liver.
From these impressive results, the researchers concluded that Rhodiola Rosea extracts would be beneficial for the "correction of hyperglycemia and the prevention of diabetic complications".
These new results confirm previous studies and anecdotal evidence that have described rhodiola as a powerful adaptogen that helps the body defend itself against the combined effects of stress and ageing.
Natural health practitioners are well aware of the many benefits of the plant. They have used Rhodiola Rosea for many years for a variety of conditions.
The average dose of Rhodiola Rosea is between 200 mg and 400 mg per day. This is a standardized extract containing rosavins and salidrosides in a 3:1 ratio, which corresponds to the natural occurrence of these components in the Rhodiola rosea root.
It is important to buy only Rhodiola Rosea, as this is the Rhodiola subspecies that has been the subject of the most plant chemistry studies and animal and human trials. While salidrosides are found in all Rhodiola species, only Rhodiola Rose a also contains rosavins (rosavin, rosin and rosarin). "Approximately 51% of all animal studies and 94% of all human studies on Rhodiola plants involved Rhodiola Rosea," writes health journalist Dr. Carl Germano, adding: "Only Rhodiola Rosea has passed extensive toxicological testing and has been found safe for humans and animals."
Rhodiola Rosea is generally considered safe and well tolerated, although high doses (1.5 - 2 g/day) have been associated with irritability. Rhodiola Rosea may have a mild energy-boosting effect, so it should be taken in the morning or mid-morning, but not with meals. Above all, sugar and caffeine should be avoided when taking it, as this could possibly have a negative effect. It is possible that Rhodiola Rosea may interact with medication (e.g. antidepressants). Please consult your alternative practitioner beforehand.
The effects on pregnant women and women who are breastfeeding have not yet been studied; therefore, both should refrain from consuming Rhodiola Rosea until more relevant information is available.
While today's world shows no signs of slowing down, adults can increase their ability to respond appropriately to daily stressors - whether mental or physical - by taking Rhodiola extract. Given its great potential in the prevention of stress-induced disorders, this extraordinary plant from the Arctic regions of Russia has undoubtedly earned its permanent place in the medicine cabinets of progressive consumers today.
Sources (in English):
Brown, R. P. Gerbarg, P. L. & Ramazanov Z. (2002). Rhodiola rosea: A Phytomedicinal Overview. Herbalgram, The Journal of the American Botanical Council, 56:40-52
Lishmanov, I. and B., Trifonova, Z. h. V., Tsibin, A. N. Maslova, L. V. & Dement'eva, L. A. (1987, April). Plasma beta-endorphin and stress hormones in stress and adaptation. Biulleten' Eksperimental'noi Biologii i Meditsiny, 03(4):422-4
Kelly, G. S. (2001, June). Rhodiola rosea: a possible plant adaptogen. Alternative Medicine Review, 6(3):293-302
Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G. & Wagner, H. (2000, October). Rhodiola rosea in stress induced fatigue-a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine, 7(5):365-71, doi: 10.1016/S0944-7113(00)80055-0
Brown, R. P. & Gerbarg, P. L. (2004). The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century. Emmaus, PA: Rodale Inc
Abidov, M., Crendal, F., Grachev, S., Seifulla, R. & Ziegenfuss T. (2003, December) Effect of extracts from Rhodiola rosea and Rhodiola crenulata (Crassulaceae) roots on ATP content in mitochondria of skeletal muscles. Bulletin of Experimental Biology and Medicine, 136(6):585-7
De Bock, K., Eijnde, B. O., Ramaekers, M. & Hespel, P. (2004, June). Acute Rhodiola rosea intake can improve endurance exercise performance. International Journal of Sport Nutrition and Exercise Metabolism, 14(3):298-307
Abidov, M., Grachev, S., Seifulla, R. D. & Ziegenfuss, T.N. (2004, July). Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood. Bulletin of Experimental Biology and Medicine, 138(1):63-4
Zhang, L., Yu, H., Sun, Y., Lin, X., Chen, B., Tan, C. et al. (2007, June). Protective effects of salidroside on hydrogen peroxide-induced apoptosis in SH-SY5Y human neuroblastoma cells. European Journal of Pharmacology, 14;564(1-3):18-25, doi: 10.1016/j.ejphar.2007.01.089
Li, T., Xu, G., Wu, L. & Sun, C. (2007, September). Pharmacological studies on the sedative and hypnotic effect of salidroside from the Chinese medicinal plant Rhodiola sachalinensis. Phytomedicine, 14(9):601-4, doi: 10.1016/j.phymed.2006.12.016
Perfumi, M. & Mattioli, L. (2007, January). Adaptogenic and central nervous system effects of single doses of 3% rosavin and 1% salidroside Rhodiola rosea L. extract in mice. Phytotherapy Research, 21(1):37-43, doi: 10.1002/ptr.2013
Mattioli, L. & Perfumi, M. (2007, September). Rhodiola rosea L. extract reduces stress- and CRF-induced anorexia in rats. Journal of Psychopharmacology, 21(7):742-50, doi: 10.1177/0269881106074064
Kim, S. H., Hyun, S. H. & Choung, S. Y. (2006). Antioxidant effects of Cinnamomi cassiae and Rhodiola rosea extracts in liver of diabetic mice. Biofactors, 26(3):209-19
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