Rhodiola rosea, also called golden root, is a medicinal plant classified as an adaptogen, meaning it helps the body adapt to stress. It is known to improve physical endurance, reduce stress effects, and support brain function.
Traditionally, Rhodiola rosea has been used to help with colds, anemia, sexual impotence, memory problems, depression, anxiety, muscle pain, and mental fatigue. These effects are linked to its high concentration of flavonoids, phenolic acids, and active compounds such as rosavin and salidroside.
This plant can be found in natural food stores, compounding pharmacies, and some markets. It is usually sold as capsules with dry extract but can also be consumed as tea or in multivitamin supplements that include B-complex vitamins.
Health benefits
Some benefits of Rhodiola rosea include:
1. Reduce stress and anxiety
One of the main benefits of Rhodiola rosea is its ability to lower stress and anxiety. This may be due to compounds that increase endorphin levels, promoting a sense of well-being and helping improve mood in people with depression.
2. Reduce tiredness and fatigue
Although the exact mechanism is not clear, studies show that Rhodiola rosea helps reduce fatigue and improve performance in both physical and mental activities.
3. Support memory and concentration
In some studies, Rhodiola rosea has been shown to improve memory, concentration, and learning ability, in addition to reducing stress and fatigue. This effect may be linked to increased blood flow to the brain, which can improve information processing and perception.
4. Protect cardiovascular health
Rhodiola rosea has strong antioxidant effects that help reduce damage from oxidative stress, supporting cardiovascular health.
Because it can also lower stress, anxiety, and fatigue, it may indirectly benefit heart rate and blood pressure.
5. Strengthen the immune system
With its ability to reduce stress and provide antioxidant protection, Rhodiola rosea may help strengthen the immune system and increase resistance to mild infections like colds or flu.
Some studies suggest that regular use may boost natural killer cells and T-cell immunity, which could help the body defend against toxins, harmful chemicals, and mutations. However, further research is needed.
6. Improve sleep quality
Studies in high-altitude settings have shown that Rhodiola rosea may improve sleep disorders by regulating sleep-wake cycles and enhancing overall sleep quality, without the negative effects linked to synthetic stimulants.
7. Help regulate blood sugar levels
Drinking Rhodiola rosea tea may increase glucose transporters, allowing sugar to move from the bloodstream into the cells to be used for energy.
Other studies also suggest this plant may reduce carbohydrate absorption, helping the body keep blood sugar levels under control.
How to use
Rhodiola rosea can be consumed as capsules or tea:
-
Capsules: The recommended dose depends on the concentration of the dry extract, usually between 100 and 600 mg per day, preferably taken in the morning.
-
Tea: Add 1 teaspoon of the dried root to a cup of boiling water, let it steep for 4 hours, strain, and drink up to twice daily.
It can also be taken as part of multivitamin supplements that include B-complex vitamins. In these cases, dosage should be guided by a healthcare professional.
Possible side effects
As an adaptogenic plant, Rhodiola rosea is generally well tolerated. However, some people may experience dizziness, dry mouth, or excessive saliva.
Who should not take it
Rhodiola rosea should not be used by children, pregnant or breastfeeding women, or people with a known allergy to its components. It is also contraindicated in states of high excitability.