Rhodiola Rosea L., commonly known as Rhodiola, R. Rosea, Arctic root, or golden root, is a herb native to the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they can help your body adapt to stress when consumed. But what else is Rhodiola good for? Read on to learn more about the health benefits of this fascinating plant.
Disclaimer: This content is for informational or educational purposes only. It is not intended to diagnose or treat any health problem or disease and does not substitute for professional medical advice or consultations with healthcare professionals. Those seeking personal medical advice should speak with their physical or other health provider.
Historical Use
Rhodiola has a long history of use in various cultures. The Greeks documented its medicinal applications as early as the first century A.D. In Siberia, brides were traditionally gifted its roots, symbolizing the promise of a happy marriage. Tibetan monks have treasured this herb for its ability to promote mental clarity and enhance meditation practices. These diverse uses over centuries highlight Rhodiola's beneficial effects, which modern science is now starting to appreciate and validate.
The active ingredients in Rhodiola Rosea L., such as rosavin and salidroside, are responsible for its many health benefits. These compounds help improve mental fatigue, improve mood, and even help with stress-related fatigue. R. Rosea has also been studied for its therapeutic benefits, including enhanced athletic performance.
It's a natural way to help us feel and perform our best.
What Is Rhodiola Good For? 11 Scientifically Proven Benefits for Women's Health
Without getting too technical, let's talk about some of the therapeutic properties of R. Rosea and its potential benefits for women's health.
Mental Performance
For women, cognitive performance can be significantly impacted by the demands of life, lack of sleep, and hormonal changes. Think of brain fog, forgetfulness, difficulty concentrating, and mood swings. Studies show that Rhodiola Rosea L. has beneficial effects on mental performance. It:
Improves focus and alertness
Rhodiola Rosea L. can make our brains work better by making us more alert and focused. This means we can pay attention better and learn new things more easily. Whether it's for solving math problems or reading a book, Rhodiola can give us the boost we need to concentrate and do our best.
Reduces Stress and Improves Mood
This plant has special chemicals called "adaptogens" that can do amazing things for our bodies. One of the things it can do is reduce the production of stress hormones like cortisol and adrenaline. These hormones make us feel anxious and worried. But when we take Rhodiola, it can lower the amount of these hormones in our bodies, which helps us feel calmer and less stressed.
Not only does Rhodiola Rosea L. lower stress hormones, but it also increases the activity of neurotransmitters in our brain that help regulate our mood. R. Rosea makes us feel happier and less moody by increasing the happy messengers in our brains.
Improves Mood
It has also been studied and proven to improve mood in many different experiments. This means it can help people feel less worry and more vitality!
In one study, individuals with generalized anxiety disorder experienced a decrease in their anxiety levels as a result of taking Rhodiola Rosea L.
And studies show it has beneficial effects on mild to moderate depression, with participants feeling less sad and more like themselves again after treatment with Rhodiola Rosea L.
The best part is that R. rosea is a natural treatment without synthetic chemicals and unwanted side effects associated with prescription antidepressant and antianxiety medications.
Boosts Cognitive Functioning
This herbal supplement can also help improve our memory, attention, and mental performance!
Rhodiola Rosea L. is so good for the brain because it has antioxidant properties that fight against harmful free radicals. These free radicals can damage our brain cells and make it harder for us to think clearly. But Rhodiola Rosea L. can protect our brain cells, making our memory and attention sharper.
Another way it helps our brain is by regulating something called cholinergic activity. Cholinergic activity is like a messenger system in our brain that helps us process and remember information. Rhodiola Rosea L. can help this system work better, so we can recall things more easily.
It also improves our brain metabolism. Brain metabolism is like the energy source for our brain. When our brain has enough energy, it can work at its best and help us stay focused and perform well.
Studies of its effect on cognitive function found that people who took Rhodiola Rosea L. had better memory, attention, and mental performance than those who didn't.
Physical Performance
Many women struggle with feeling tired and turn to caffeinated beverages or energy drinks to have enough energy to get through the day. R. Rosea has been shown to improve energy, stamina, and other elements of physical performance. It:
Enhances Athletic Performance
It increases the amount of oxygen our muscles can use during exercise. Oxygen is like fuel for our muscles, and having more of it can help us do more exercise without feeling as tired. Studies show an improvement in endurance during exercise with Rosea intake.
It also protects against fatigue and helps our muscles not get tired too quickly, so we can keep going longer.
In addition, when we exercise, our bodies can have more oxidative stress. But the antioxidants in R. Rosea help to reduce this stress, so we can stay healthier and exercise better.
Athletes love its natural ability to enhance endurance and performance by increasing oxygen consumption, protecting against fatigue, and improving antioxidant activity in our bodies.
Overall Health and Wellbeing
R. Rosea can improve overall well-being and longevity. It:
Improves Sleep
One-third of American adults don't get enough sleep, and almost 40 percent accidentally fall asleep at least once a month during the day. (Source: CDC) So improving sleep quality is important in improving women's health and well-being.
Rhodiola Rosea L. can help improve our sleep quality. Sleeping well makes us feel more energized and ready for the day ahead.
In addition to helping us feel calmer and making it easier to fall asleep and stay asleep, research shows that Rhodiola can support healthy serotonin levels in our brains. Serotonin is a chemical that affects our mood and sleep patterns. When our serotonin levels are balanced, we are more likely to have restful sleep.
Enhances Cardiovascular Health
R. Rosea benefits women's health by protecting our heart muscle cells and keeping them strong. It also helps protect the mitochondria, which are like the powerhouses of our heart cells, providing them with energy.
Rhodiola can also improve oxygen delivery to the heart, which helps the heart to work properly.
In addition, it has anti-inflammatory properties. Reducing inflammation can help protect our blood vessels.
Reduces Fatigue
The adaptogenic properties of Rhodiola can reduce fatigue and improve our ability to handle stress.
A study of participants with fatigue who took 400 mg of Rhodiola daily for eight weeks showed significant improvements in stress symptoms, fatigue, quality of life, mood, and concentration.
Protects the Liver
The liver is an organ in our bodies that helps get rid of toxins and keeps us healthy. Rhodiola has certain chemicals that can protect our liver from getting damaged in three ways.
Sometimes, certain medicines we take can hurt our livers. This is called “drug-induced liver damage.” But the flavonoids, coumarins, and phenyl glycosides in Rhodiola can reduce the damage medications can cause to the liver by protecting liver cells and promoting healing.
It can also protect the liver from "oxidative damage" caused by free radicals.
Rhodiola can help reduce fat build-up and keep our liver healthy.
Remember, eating a healthy diet and taking medicine carefully is important to keep your liver in good shape.
Decreases Oxidative Stress
Oxidative stress occurs when harmful substances in our bodies, called free radicals, damage our cells. Rhodiola combats oxidative stress in two ways: adaptogens and antioxidants.
When we get stressed, our bodies produce more free radicals. The adaptogen properties of Rhodiola help our bodies manage stress and stay balanced, so our bodies produce fewer free radicals.
And its antioxidant properties - from components like Vitamin A, Vitamin C, flavonoids, phenylpropanoids, phenylethanol/benzyl alcohol derivatives, cyanogenic glycosides, and terpenoids - stop the free radicals from causing damage.
Safety Considerations
While Rhodiola is generally safe, it's always best to talk to your doctor or health provider before taking any new supplement and carefully follow dosage instructions.
People taking medications or with existing health conditions, including women who are pregnant or nursing, should seek medical advice before starting any new supplement.
Some people may experience adverse effects. These can include irritability, dizziness, or a rapid heartbeat. If you notice any unusual symptoms after taking Rhodiola, discontinue use and consult with a health provider.
Incorporating Rhodiola into Your Routine
There are several ways to incorporate Rhodiola into your daily routine. Rhodiola supplements are commonly available in capsules, tablets, or liquid extracts. The optimal time to take Rhodiola is in the morning or early afternoon, as it can have an energizing effect.
If you're interested in adding Rhodiola to your supplement routine, check out our revolutionary women's vitamin - Mom Multi+. It's an excellent source of high-quality Rhodiola!
Conclusion
Rhodiola rosea is a powerful adaptogen with many potential benefits for women's health and well-being - from managing stress to boosting energy and cognitive health. While scientific research on this herb is ongoing, the existing evidence is compelling enough for anyone to consider incorporating it into their wellness routine. Always consult a health provider before starting any new supplement regimen.
References
For more in-depth information about recent studies of the health benefits of Rhodiola, check out these resources.
Ma, G. P., Zheng, Q., Xu, M. B., Zhou, X. L., Lu, L., Li, Z. X., & Zheng, G. Q. (2018). Rhodiola rosea L. improves learning and memory function: preclinical evidence and possible mechanisms. Frontiers in Pharmacology, 1415. https://www.frontiersin.org/articles/10.3389/fphar.2018.01415/full?crsi=6624973116
Al-Kuraishy, H. M. (2016). Central additive effect of Ginkgo biloba and Rhodiola rosea on psychomotor vigilance task and short-term working memory accuracy. Journal of intercultural ethnopharmacology, 5(1), 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4805150/
Gerbarg, P. L., & Brown, R. P. (2016). Pause menopause with Rhodiola rosea, a natural selective estrogen receptor modulator. Phytomedicine, 23(7), 763-769. https://www.sciencedirect.com/science/article/pii/S0944711315003682
Anghelescu, I. G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: a review. International journal of psychiatry in clinical practice, 22(4), 242-252. https://www.tandfonline.com/doi/abs/10.1080/13651501.2017.1417442
Ivanova Stojcheva, E., & Quintela, J. C. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules (Basel, Switzerland), 27(12), 3902. https://doi.org/10.3390/molecules27123902
Noreen, E. E., Buckley, J. G., Lewis, S. L., Brandauer, J., & Stuempfle, K. J. (2013). The effects of an acute dose of Rhodiola rosea on endurance exercise performance. The Journal of Strength & Conditioning Research, 27(3), 839-847. https://journals.lww.com/nsca-jscr/FullText/2013/03000/The_Effects_of_an_Acute_Dose_of_Rhodiola_rosea_on.37.aspx
Williams, T. D., Langley, H. N., Roberson, C. C., Rogers, R. R., & Ballmann, C. G. (2021). Effects of short-term golden root extract (Rhodiola rosea) supplementation on resistance exercise performance. International Journal of Environmental Research and Public Health, 18(13), 6953. https://www.mdpi.com/1660-4601/18/13/6953
Senthilkumar, R., Chandran, R., & Parimelazhagan, T. (2014). Hepatoprotective effect of Rhodiola imbricata rhizome against paracetamol-induced liver toxicity in rats. Saudi journal of biological sciences, 21(5), 409–416. https://doi.org/10.1016/j.sjbs.2014.04.001
Li, Y., Pham, V., Bui, M., Song, L., Wu, C., Walia, A., Uchio, E., Smith-Liu, F., & Zi, X. (2017). Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Current pharmacology reports, 3(6), 384–395. https://doi.org/10.1007/s40495-017-0106-1
Chen, Y., Tang, M., Yuan, S., Fu, S., Li, Y., Li, Y., Wang, Q., Cao, Y., Liu, L., & Zhang, Q. (2022). Rhodiola rosea: A Therapeutic Candidate on Cardiovascular Diseases. Oxidative medicine and cellular longevity, 2022, 1348795. https://doi.org/10.1155/2022/1348795