Rhodiola: this Russian root can zap your fatigue in one dose

Natural Health, Dec, 2001 by Surell Levine

What It Is

Rhodiola (Rhodiola rosea) is a rose-scented shrub. Also known as golden or Arctic root, it grows in the Arctic regions of eastern Siberia. The root is an adaptogen, which means it increases your resistance to chemical, biological, and physical stressors. Of the 200 species of rhodiola, only R. rosea contains the phytochemicals (plant chemicals) rosavin, rosin, and rosarin, which have been shown in studies to boost your resistance to stress.

How It Works

Rhodiola is a mild stimulant that increases production of serotonin, a neurotransmitter that helps you relax. Scientists have found that rhodiola begins to take effect in one dose, unlike other adaptogens such as Siberian ginseng (Eleutherococcus senticosus), which must be taken for weeks to be effective.

Evidence

Russians have drunk rhodiola tea for centuries because they believe it can increase longevity. Though it is well-studied for stress reduction in Russia, the root is still new in America.

A placebo-controlled, double-blind Armenian study on 56 night-duty physicians, published last year in Phytomedicine, reported that those who took 170 mg of rhodiola daily for two weeks stayed alert and felt approximately 50 percent less mental fatigue than those who took the placebo.

In a Russian placebo-controlled, double-blind study published in Phytomedicine last year, researchers tested the physical and mental performance of 40 medical students during a stressful exam period. Those who took 50 mg of rhodiola twice daily for 20 days reported decreased mental fatigue and need for sleep and scored 8 percent better on their exams than those in the control group.

A Polish study published in 1999 in Herba Polonica found that rhodiola stimulated the immune system of mice.

How to Take It

Rhodiola is available in cap sule, tablet, and tea form. "Radix" on the label means "root."

For acute stress, take a one-day dose of two 100 mg powdered root capsules three times a day (standardized to 2 percent rosavins), recommends Greg Kelly, N.D., a naturopathic physician in Stamford, Conn. Don't exceed 1,000 mg a day.

For chronic stress and general health maintenance, take two 100 mg capsules a day, suggests Kelly. (This dose is greater than study doses because the forms used in studies were more concentrated.) Take it on a cycle of four months on, two weeks off.

Some people may experience weight loss while using rhodiola. However, most doctors do not recommend taking the herb for this purpose, because scientific evidence in support of this use is weak.

Caveats

Rhodiola has few side effects; however, some people report increased blood pressure. Rhodiola may thin your blood, so discontinue use before surgery and consult your doctor if you take blood-thinning medications like Coumadin (warfarin) or supplements like vitamin E.

You should not use rhodiola if you are pregnant.

Health Claims

RHODIOLA ENHANCES your body's ability to adapt to both acute and chronic stress, thereby helping to eliminate fatigue, boost your physical and mental energy, and increase immunity.

The Bottom Line

THOUGH RHODIOLA IS NEW TO THE UNITED STATES AND larger human studies are needed, preliminary research on this herb support its use for mental and physical stress and to increase immunity.

Surell Levine is a research intern at Natural Health.