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, standardized 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
1 Days
Great product.
Great product. Very fast delivery.
SILVA SANTOS Alice
2 Days
Ordering from Supersmart was easy to…
Ordering from Supersmart was easy to understand and navigate. The wait time was surprisingly short and exactly what I wanted. Thank you very much.
RAYFORD Linda
3 Days
Superb Product quality
Product quality, availability, excellent packaging and timely shipping!
Mohamad Hussein
5 Days
I’ve been buying from here for years
I’ve been buying from here for years. The products have been great and the customer service very helpful.
CORENEVSKY Albert
16 Days
Great customer service
The address correction app put in the incorrect address and I missed it when I hit the accept option. I noticed it when the order was already in route and called customer service to request that they change it to the correct address as the shipper and they were right on top of it. They called me back right away and changed the address. They sent a new email with the tracking information and called me to let me know it was all taken care of. Really happy with the product and customer service.
B Ball
17 Days
Fast service good products.
Fast service good products.
PERCY
23 Days
GREAT HONEST COMPANY!
GREAT HONEST COMPANY!! FAST SERVICE!
HENDERSON B.
25 Days
EVERYTHING!
EVERYTHING!! NO ISSUES!
DOMINIC
26 Days
The service has been good
The service has been good. However, the telephone and email responses were better before. Most of the products are great. Returns are processed promptly, and I do believe this is an honest and caring company. I plan to continue to buy your products.
DANIEL FORD
29 Days
My order arrived when promised in the…
My order arrived when promised in the condition described
Lisa
38 Days
10/13/24 Dania needs a helper
10/13/24 Y ou were a bit slow to respond, but still helpful.
David Rolston
43 Days
I received wehat I ordered in a tiomely…
I received wehat I ordered in a tiomely fashion. Great job to the whole staff 👏
Monica P
43 Days
Great prouducts
Pomises products that work.Fast shipping. Will recommend to family and friends.
NEW Virginia
44 Days
Excellent product
Excellent product. Timely delivery. Only had one issue over the last few years. Great. Thanks
LEGG Jennifer
48 Days
I trust this company and product as I…
I trust this company and product as I tolerate the bacillus coagulans very well and feel better overall when I am taking it . Thank you for offerring this product as a company . And thank you for an easy ordering process.
Barbara J