Rhodiola reduction: the herb that reduces cortisol levels

Flex, July, 2009 by Jim Stoppani

Bodybuilders and scientists alike now understand the importance of controlling cortisol levels during training. Not only does cortisol increase muscle breakdown, but it can also diminish testoster-one's anabolic anabolicactions, reducing muscle growth. Fortunately, new research shows help is on the way with the herb Rhodiola rosea.

Some 50 different types of Rhodiola grow in the wild, but Rhodiola rosea is the variety extensively used for its performance-enhancing benefits. Even before it found its way into the kitchen cabinets of bodybuilders and athletes, Eastern Europeans used it as a traditional medicine to treat fatigue. Recent studies have shown that Rhodiola can offset fatigue and improve energy levels in athletes, as well as in individuals working long hours, such as doctors. Rhodiola can also reduce or delay mental fatigue. This can be important toward the end of grueling training sessions, when concentration and motivation start to fade.

THE STUDY Researchers from Uppsala University (Sweden) conducted a clinical trial to measure the effects of Rhodiola rosea for treating stress-induced fatigue in men and women. Sixty subjects were divided into two groups, receiving either Rhodiola extract or a placebo for approximately one month. Cortisol levels were monitored over the course of the study, and subjects were asked to fill out questionnaires to determine their overall mental performance in areas such as attention, concentration and fatigue.

THE RESULTS After one month, both groups had less fatigue and improved levels of attention; however, the group receiving Rhodiola had gotten significantly better than the placebo group. The Rhodiola group also had considerably lower contisol levels that the placebo group, which were measured upon waking in the morning, when contisol is highest. The researchers noted that Rhodiola's ability to lessen stress levels and boost brain function would explain the reduced cortisol levels, as cortisol production from the adrenal glands is controlled by the hypothalamus and pituitary gland in the brain.

THE DOSAGE Try supplementing with 400-600 milligrams of Rhodiola extract in the morning and 30-60 minutes before workouts. The extract used by the Swedish researchers provided 16 mg per day of the active ingredient rhodioloside, and also contained other beneficial compounds, including rosavins and tyrosol. Although it is not crucial to take Rhodiola right before exercise--its cortisol-reducing effects build up in the body with continued use-many bodybuilders claim it provides an energy boost for their workouts. Rhodiola may be especially beneficial for anyone who trains early in the morning, since it was shown to reduce cortisol levels shortly after waking.

--Jim Stoppani, PhD

Reference: E.M. Olsson et al., "A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue," Planta Medica, 75(2):105-12, 2009.