Categories: Medicinal plants

5 health benefits of Rhodiola

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Discover the 5 shocking health benefits of Rhodiola.

Rhodiola Rosea, also known as “golden root”, is an adaptogenic herb with great power to burn fat, increase energy and increase the brain; Adaptogens, including Rhodiola, are a group of plants that can help your body adapt to physical, chemical, and environmental stress.

Rhodiola benefits are one of the most effective in this family because it contains active compounds like rosavin that can help balance the stress hormone cortisol.

This unique herb grows high in the arctic areas of Asia and Eastern Europe and has been a part of traditional medicine systems practiced around the world, especially in parts of Europe, Asia, and Russia, for many centuries.

Historically, Rhodiola has a long history of use in traditional Chinese medicine, especially to improve stamina and reduce stress; the Vikings also used Rhodiola to improve physical strength, while the Sherpas used it to climb high, even to conquer Mount Everest.

Russians have extensively studied the benefits of Rhodiola over the past 70 years, primarily for improving performance and endurance at work while battling insomnia, fatigue, anxiety, and depression. It has also been used to cleanse the body,  fight cancer, and help treat tuberculosis.

5 health benefits of Rhodiola


Health benefits of Rhodiola

1.- Helps burn more belly fat

One of the many amazing benefits of Rhodiola is that it helps your body burn stored fat more efficiently for fuel.


We all know that exercise, especially interval exercise like burst training, can increase fat loss, but if you want a bonus, then consider taking Rhodiola in conjunction with regular exercise to speed up your weight loss efforts.

What allows Rhodiola to help lose belly fat? – Certain animal studies have found evidence that Rhodiola Rosea could reduce visceral white adipose tissue and increase hypothalamic norepinephrine to help prevent diet-induced obesity.

The most active compound in Rhodiola, it has been shown to trigger a fat-burning response; Because it helps normalize cortisol levels, the benefits of Rhodiola may also reduce cravings for unhealthy “comfort foods” and delay the accumulation of fat that is linked to high cortisol levels (especially fat around the abdomen/belly).

In addition to this, this plant works by stimulating an enzyme called “hormone-sensitive lipase”, which can break down fat that is stored in adipose tissue (in the abdomen area).

Some sources suggest that if you combine taking Rhodiola extract with moderate exercise, the breakdown of belly fat increases even more.

2.- Increases energy and athletic performance

The research implies that if you are looking for a  natural way to increase energy and increase athletic performance, then the benefits of Rhodiola may be for you; Today, one of the most popular uses for Rhodiola is to increase energy, endurance, and strength.

It can help increase your stamina and endurance by increasing red blood cell count and decreasing oxidative damage; Red blood cells (RBCs) carry oxygen to muscles and having a higher count can dramatically improve an athlete’s performance and help delay fatigue. Rhodiola benefits work by increasing EPO, also known as erythropoietin, which stimulates the production of red blood cells.

According to a study, Rhodiola has anti-inflammatory benefits that help the rapid recovery of muscles and improve endurance; Another study in rats found that supplementing with Rhodiola could increase endurance by allowing the animals to swim 25 percent longer; the improvements occurred because Rhodiola was found to increase the synthesis of ATP, which is essential for cellular energy.


3.- It can help combat physical and mental fatigue

You don’t have to be an athlete to experience the benefits of Rhodiola; It can not only help reduce physical fatigue, but it can also decrease mental fatigue and symptoms such as brain fog or poor concentration.

It is also often used to help people overcome exhaustion due to low intensity but frequent exercise or movement.

Whether you stay home, a business executive, or a student, you’ll be happy to know that Rhodiola has been shown to increase performance in the workplace and help reduce the effects that the lack of sleep can have on your body.

Likewise, this plant can be prescribed to patients for several reasons, including to help treat adrenal fatigue, chronic fatigue, poor recovery from workouts, and problems with physical/athletic performance.

A systematic review of 11 randomized, controlled trials that focused on the anti-fatigue effects of Rhodiola found that “some evidence suggests that the herb may help enhance physical performance and alleviate mental fatigue.” However, the investigators noted that ‘failures limit accurate evaluation of efficacy’, thus more studies are needed.

4.- Helps reduce cortisol

One of the main reasons people turn to adaptogenic herbs like Rhodiola is to help balance cortisol levels, which can be beneficial in decreasing age-related symptoms and in looking and feeling better; Rhodiola benefits can help calm your body when your nervous system goes into “fight or flight” mode due to everyday stressors.

When the hormone cortisol stays high for an extended period, such as from emotional or physical stress, it can cause stress-related symptoms, such as:

• decreased blood glucose response


• abdominal weight gain

• thyroid problems

• hormonal imbalance

• diminished memory

• weakened immunity

By keeping cortisol levels balanced, you can improve your health in multiple ways, especially when it comes to feeling younger and more energetic.

High cortisol levels over a prolonged period can contribute to accelerating signs of aging, higher levels of psychosocial stress, poorer cognitive performance, atrophy of memory-related brain structures, weight gain, and exhaustion – exactly why Rhodiola makes it a useful anti-aging supplement.


5.- It can help fight depression and improve brain function

Another surprising benefit of supplementing with Rhodiola is that it has been shown to help improve cognitive functioning and help as a   natural remedy for depression.

The benefits of Rhodiola can help increase the sensitivity of your neurons (cells in your brain and nervous system), including the two neurotransmitters serotonin and dopamine.

These neurotransmitters are known to increase focus, memory, pleasure, and overall mood enhancement, making them very important in preventing anxiety and depression.

In animal studies, Rhodiola has also been shown to help repair damaged neurons in the hippocampus, a region of the brain considered the center of emotion, memory, and regulation of the autonomic nervous system

Many functional medicine physicians prescribe Rhodiola as an effective natural alternative to antidepressant medications, this works because Rhodiola can increase sensitivity to dopamine, which has been shown to improve moods and also help fight cravings and food addictions.

In a clinical tour with 150 people suffering from depression, the participants received  Rhodiola Rosea for a month, at the end of the road, two-thirds of the group had a complete remission of the symptoms of depression, and the daytime weakness had also improved a lot.

Another small study that was supported by the National Center for Complementary and Comprehensive Health (NCCIH) tested Rhodiola against the drug sertraline (often prescribed to treat depression) and a placebo in 58 adults with mild to moderate major depressive disorder.

The results showed that all the treatments were equally effective in reducing depressive symptoms (no significant differences were found between the groups at the end of the study), but the participants who took Rhodiola had fewer side effects than those who took sertraline.


Where can you find Rhodiola? Rhodiola dosage and types

Here’s what you need to know about the benefits of Rhodiola:

• As a dietary supplement, Rhodiola root extract is usually taken in capsule or tablet form, you can also take it as a tincture, but most people find the capsules more convenient.

• Look for  Rhodiola Rosea as an SHR-5 extract (or an equivalent extract) that is approximately 3 percent rosavin and 1 percent salidroside.

• The recommended supplemental dose of Rhodiola Rosea extract  (containing rosavin) is around 250-700 milligrams total per day (usually divided into 1-2 doses).

• Randomized, controlled trials have studied a range of Rhodiola doses to treat conditions such as depression and fatigue.

Many use R. Rosea extract in doses between 350-1500 milligrams per day, even doses as low as 8-300 milligrams/day have been shown to help reduce fatigue.

It is recommended that you take no more than 700 milligrams a day without first talking to a doctor or being monitored.


• To help with weight loss, studies have found that taking a combination of   C. Aurantium   (bitter orange) and   R. Rosea helps prevent obesity and health problems caused by overeating.

• Ideally, Rhodiola should be taken approximately 15 minutes before meals. Higher doses should be divided into two to help with absorption (such as one dose before breakfast and one before dinner).

• According to the ancient practices of TCM and  Ayurvedic medicine, herbs, roots, and mushrooms are best absorbed when taken together with a “warming herb” (such as black pepper or long pepper) and healthy fat.

Rhodiola supplement blends containing these types of ingredients can be absorbed more efficiently to some extent, although this has not been thoroughly studied.

• Taking Rhodiola is a fermented (predigested) form can also help with absorption. Consult your chosen supplement for information on fermentation.

How to make Rhodiola tea?

• Another way to benefit from Rhodiola is to drink Rhodiola Rosea tea, traditionally used to help calm nerves, reduce anxiety and promote restful sleep, to prepare homemade Rhodiola tea, you will first need to buy Rhodiola roots that have been dried and ground.

• Start by steeping about five grams of Rhodiola roots in hot water, use a steeper or root-packed tea bag, make sure the water is not too hot or boiling, keeping it no more than 85 degrees Fahrenheit (the point boiling point is 212 degrees F). For best results, steep the tea for about four hours.

• To speed up this process, you can also use Rhodiola tinctures and liquid extract, which can be added to warm water with lemon or another herbal tea, such as chamomile or green tea.


What are the side effects of Rhodiola?

• Rhodiola is well tolerated by most people and, according to some studies, is less likely to cause side effects than prescription medications such as antidepressants, that said, when Rhodiola is taken orally, it can cause effects to side effects such as temporary dizziness and dry mouth.

If these side effects persist, you should stop taking Rhodiola, if you are already taking medications and are interested in trying the benefits of Rhodiola as an alternative, it is best to speak with your doctor first before stopping any medications.

• Overall, although some studies (and reviews) have found that Rhodiola appears promising to offer many benefits, according to the National Institutes of Health, “the quality of the research is limited, so it is not possible to draw firm conclusions about its effectiveness.

Most researchers have reported that while Rosea may have beneficial effects on physical performance, mental performance, and certain mental health conditions, more research is still required.

Final thoughts on the benefits of Rhodiola

Rhodiola Rosea is an adaptogenic herb that is taken in extract and/or supplement form to help improve mental and physical stress tolerance.

Rhodiola benefits include normalizing cortisol levels, helping with fat burning and weight loss, fighting depression and anxiety, improving athletic performance, and preventing or treating fatigue.

This plant is well-tolerated and unlikely to cause any side effects, but it can cause dry mouth or dizziness temporarily.

The recommended dose is between 250-500 milligrams taken once or twice a day (most studies use around 350-1500 milligrams daily) Recommended Video: Benefits of Rhodiola Rosea


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