Rhodiola: benefits and dosage of the famous ‘golden root’
An adaptogen plant used for centuries by those living in cold climates, rhodiola offers many advantages for health. Discover now the benefits of this arctic root, a plant of significant scientific interest.
What exactly is Rhodiola rosea?
Rhodiola rosea, also known as simply rhodiola, roseroot, golden root and arctic root, is a perennial plant indigenous to the world’s colder regions. It thus grows in the Arctic, in mountainous areas of central Asia and in Northern Europe.
It has traditionally been used by the Vikings, Inuits, and Sami (or Laplanders)... as well as by practitioners of Chinese medicine.
Composition of the ‘arctic root’ or ‘golden root’
Rhodiola contains various active ingredients, including in particular:
- rhodiolosides, glycoside compounds;
- tyrosol, a phenolic substance;
- and the famous rosavins, responsible for many of the plant’s properties (1).
It also contains flavonoids, essential amino acids and a number of minerals and vitamins.
The only part of the rhodiola plant which is consumed and used in phytotherapy is the root (hence its alternative names of ‘golden root’ and ‘arctic root’). A number of scientists have now succeeded in identifying its beneficial properties.
Multiple benefits of the adaptogen Rhodiola rosea
Rhodiola:
- supports strength and physical condition (2);
- helps the body adapt to emotional stress and is thus classified as an adaptogen». It has shown positive effects against fatigue and stress-induced headaches (3-4);
- has a beneficial effect on the cardiovascular system, as it helps protect against stress and hypertension (5);
- helps maintain normal circulation which is associated with healthy brain function and reactivity. It thus supports optimal mental and cognitive activity and helps stimulate perception (6);
- has been shown to help those with sleep problems. Taking a rhodiola supplement may thus be beneficial for those who have trouble falling asleep ... (7);
- rhodiola is also a plant antioxidant which helps protect cells(8).
Dosage: how much rhodiola should you take a day?
This arctic root can be taken in the form of a herbal tea or decoction, in which case consume 300-550 mg a day, spread over 3 cups a day, for a period of one week, followed by a week’s break.
However, the simplest way to consume rhodiola is to take pre-dosed capsules, which avoids the risk of taking too much. Choose a supplement such as Rhodiola rosea, which provides 600 mg of Rhodiola rosea a day, standardised to 5% rosavin. For maximum benefit, take one capsule before breakfast, and one before lunch.
Other supplements that contain Rhodiola rosea
If you’d like to benefit from several adaptogen plants at the same time, opt for a synergistic formulation (such as Adaptix, which contains Rhodiola rosea, astragalus, schisandra...)
If you’re feeling stressed, you could also try the formulation Adrenal Support. Along with rhodiola, it contains tulsi which helps protect against the effects of stress, and eleutherococcus, another excellent adaptogen.
Do you spend hourstossing and turning in bed? Do you wake up constantly during the night and get up each morning feeling increasingly tired? As well as containing Rhodiola rosea, the supplement Natural Sleep Formula has a high hop and valerian content, which helps promote good quality sleep.
Caution: rhodiola is not recommended for women who are pregnant or breastfeeding, or for those suffering from kidney disease or cirrhosis.
References
- Li Y, Pham V, Bui M, et al. Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1,
- Parisi A, Tranchita E, Duranti G, Ciminelli E, Quaranta F, Ceci R, Cerulli C, Borrione P, Sabatini S. Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results. J Sports Med Phys Fitness. 2010 Mar;50(1):57-63. PMID: 20308973.
- Ishaque S, Shamseer L, Bukutu C, Vohra S. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complement Altern Med. 2012;12:70. Published 2012 May 29. doi:10.1186/1472-6882-12-70
- Li Y, Pham V, Bui M, et al. Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1
- Maslova LV, Kondrat'ev BIu, Maslov LN, Lishmanov IuB. O kardioprotektornoĭ i antiadrenergicheskoĭ aktivnosti ékstrakta rodioly rozovoĭ pri stresse [The cardioprotective and antiadrenergic activity of an extract of Rhodiola rosea in stress]. Eksp Klin Farmakol. 1994 Nov-Dec;57(6):61-3. Russian. PMID: 7756969.
- Ma GP, Zheng Q, Xu MB, et al. Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Front Pharmacol. 2018;9:1415. Published 2018 Dec 4. doi:10.3389/fphar.2018.01415
- EFSA Register of Questions – 2659
- Battistelli M, De Sanctis R, De Bellis R, Cucchiarini L, Dachà M, Gobbi P. Rhodiola rosea as antioxidant in red blood cells: ultrastructural and hemolytic behaviour. Eur J Histochem. 2005 Jul-Sep;49(3):243-54. PMID: 16216810.
Keywords
9 Hours
Excellent products and fast service.
Excellent products and fast service. What do we need more?
Margarida
4 Days
The variety of products is amazing
The variety of products is amazing, the offers are good and the sending is very fast. I just miss having a bit more of guidance about combinations, possible interactions, etc.
Maria Angeles Verdu
6 Days
It was quick
It was quick.
Timo Antero
8 Days
Who is a good boy? You, you are! Yes, yes
:) :(:) :(:) :(:) :(
JORGE Catalan Gasco
10 Days
Excellent online site
Excellent online site, efficient and quick delivery. A great experience.
Chris
13 Days
I’m really happy with your products, but…
I’m really happy with your products. Indeed, I’ve been a customer of SuperSmart for a long time. However, I believe that lately you’ve made a significant mistake in choosing Poste Italiane for your deliveries. Poste Italiane is now over loaded and assigns the deliveries to small local companies that have grown like mushrooms because of this business. However, the service they provide is very poor. They let you know about the delivery date just the evening before, with no time to organize yourself, many times you receive a message saying that they tried to deliver but you were not home and in reality they haven’t come at all and, when they do come, you open the door of the building ( I live on the 3rd floor) and when you get downstairs they have already left, leaving the pack inside but right behind the glass door instead of at least putting it on top or under the letterbox. This is not just a one time event but it’s their way of proceeding. It would be worth hiring a professional currier. Thanks
Olga Gladys Del Signore
14 Days
Good products
Good products, fast service
Mrs I Heinrich
20 Days
Quality products and fast shipping.
Quality products and fast shipping.
JF
22 Days
Everything is great. Keep up
Your product and service is great that's why i ordered again.
KOSMATOS Stamatios
26 Days
everything as expected
the products work and the processes to support them also
Ruggero Benedetto
27 Days
Excellent products always up to date…
Excellent products always up to date with the latest developments.
Olga Gladys Del Signore
31 Days
Great service
Great service, exceptional delivery time.
Chris
33 Days
Excellent quality of Super Smart
I’ve used Super Smart products for a long time and since the very beginning I have been absolutely keen about their punctuality in delivering but, most of all, I appreciate the quality of their products and the constant updates following the results of proven research.
Olga Gladys Del Signore
36 Days
Slow post
You have a very good range of quality products, and service is usually good. However delivery was slow due to using the national postage company. Correos. Regards David
David Walsh
36 Days
The service is extremely good
The service is extremely good. Earlier we had to wait for more than a week for the delivery. The speed has improved. Very happy with all the service.
SHERINE Mathew