Rhodiola rosea

Synonym(s): razavine, rosary, salidrosides

Nutrient group: plant extracts & active ingredients, Neurotropic agents

Sources and physiological effects

Dietary sources
Rhodiola rosea is a plant of the family Crassulaceae. Its extract has been used in naturopathy in Russia and Scandinavia for centuries.
Physiological effects
Stress	Regulates the body's stress response and improves stress tolerance.
Inflammation	Suppression of the expression of inflammatory cytokines and iNOS (inducible NO synthase). Macrophages produce iNOS as protection against intruders. iNOS kills bacteria and cells.

Detailed information

Components of Rhodiola rosea

The documented bioactive ingredients primarily include rasavins and salidrosides. Further ingredients are flavonoids, terpenes and phenolic acids as well as mongrhosides and rhodiolosides.¹

Optimization of physical and cognitive performance

Rhodiola rosea has generated strong interest in clinical research in recent years due to its reported adaptogenic and ergogenic effects. The positive effects on the nervous system, ability to concentrate and stress resistance are already well documented.²In stressful situations, improved cognitive function and a reduction in mental exhaustion can be demonstrated.³ However, the effect of Rhodiola does not seem to be limited to stressful situations. A 12-week supplemenation led to a highly significant improvement in both physical and cognitive performance in people with cognitive difficulties. The intake of 1 x 2 capsules after breakfast was superior to the taking of 2 x 1 capsules throughout the day.⁴

Optimization of physical and cognitive performance

An intake of 200 mg extract immediately improved stamina, response times and attention span in healthy volunteers.⁵ In animal experiments, a significant increase in endurance performance of 25 % correlates with an increase in the synthesis or re-synthesis of high-energy ATP compounds in the mitochondria. As a result, energy is regenerated more quickly during and after intensive muscular exercise, which leads to an improvement in physical performance.⁶ In addition, Rhodiola rosea seems to protect muscle tissue during physical exercise through an anti-inflammatory effect.^7,8 One study showed that 72 hours after Rhodiola rosea ingestion, subjects tended to have a decrease in blood creatine kinase levels after exercise.⁹ In another study, Rhodiola rosea administration induced a significant decrease in plasma creatine kinase levels and blood lactate levels compared to the placebo group and a significant improvement in skeletal muscle damage.¹⁰The intake of Rhodiola rosea extract was also able to positively influence the Rating of Perceived Exertion (RPE) and training effect in regularly active adults, with a significant decrease in RPE 30 minutes after exercise¹¹, as well as increase endurance performance by decreasing RPE.¹²In addition, regular intake of Rhodiola Rosea can lower lactate levels as well as parameters showing damage to muscles after strenuous exercise.¹³

Improvement of symptoms of emotional stress

The use of Rhodiola rosea shows significant adaptogenic effects in stress situations, both in animal experiments and increasingly in clinical studies. Especially with emotional stress and the resulting psychological symptoms, Rhodiola achieves a good therapeutic outcome. In rats, weight-loss due to a stress-/depression could be compensated by a normalization of food intake¹⁴ and the dysregulation of the female reproduction cycle could also be normalized.¹⁵

Therapeutic use for mental disorders

In initial clinical studies, an intake of 340 mg of rhodiola rosea over 10 weeks showed a significant improvement in anxiety disorders.¹⁶ In patients with mild to moderate depression, the parameters for emotional stability, sleep difficulties and physical symptoms improved after 6 weeks (340 mg/day).^17,18

Reference values

Parameter	Substrate	Reference value	Description
Adrenaline	Urine	5.0 - 15.0 µg/g creatinine	Neurobalance profile, neurotransmitter base (acidified 2nd morning urine)
Norepinephrine	Urine	25.0 - 75.0 µg/g creatinine	Neurobalance profile Neurotransmitter base (acidified 2nd morning urine)
Noradrenalin/adrenalin ratio	Ratio	3.0 - 6.0	Ratio

Indications

Effect	Indication	Dosage
Physiological effects at a low intake	To maintain and increase stress resistance	200 mg/d
	To promote cognitive and physical performance especially in stress situations	200 mg/d
	Adjuvant therapy for anxiety disorders, anorexa nervosa, and depression	200 - 1000 mg/d

Administration

General mode of administration
When	Rhodiola rosea should be taken between meals.
Side effects
No side effects are known to date.
Contraindications
No contraindications are known to date.

Interactions

Drug interactions
None	No interactions are known to date.
Nutrient interactions
None	No interactions are known to date.

References

¹ Ali, Z. et al. 2008. Phenylalkanoids and monoterpene analogues from the roots of Rhodiola rosea. Planta Med. 74(2):178-81.
² Kucinskaite, A. et al. 2004. Experimental analysis of therapeutic properties of Rhodiola rosea L. and its possible application in medicine. Medicina (Kaunas). 40(7):614-9.
³ Walker, T. B., Robergs, R. A. 2006. Does Rhodiola rosea possess ergogenic properties? Int J Sport Nutr Exerc Metab. 16(3):305-15.
⁴ Fintelmann, V., Gruenwald, J. 2007. Efficacy and tolerability of a Rhodiola rosea extract in adults with physical and cognitive deficiencies.
⁵ De Bock, K. et al. 2004. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 14(3):298-307.6) Abidov, M. et al. 2003. Effect of extracts from Rhodiola rosea and Rhodiola crenulata (Crassulaceae) roots on ATP content in mitochondria of skeletal muscles. Bull Exp Biol Med. 136(6):585-7.
⁷ Abidov, M. et al. 2004. Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood. Bull Exp Biol Med. 138(1):63-4.
⁸ Pooja. et al. 2009. Anti-inflammatory activity of Rhodiola rosea - "a second-generation adaptogen". Phytother Res. 23(8):1099-102.
⁹ Lin, C. H. et al. 2019. Rhodiola rosea does not reduce in vivo inflammatory activity after continuous endurance exercise. Sci Sports. 34:e15534:9.
¹⁰ Parisi, A. et al. 2010. Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results. J Sports Med Phys Fitness. 50(1):57-63.
¹¹Duncan, M. J., Clarke, N. D. 2014. The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active Men. J Sports Med (Hindawi Publ Corp). 2014: 563043.
¹² Noreen, E. F., et al. 2013. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 27(3):839-47.
¹³ Parisi, A. et al. 2010. Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results. J Sports Med Phys Fitness. 50(1):57-63.
¹⁴ Chen, Q. G. et al. 2008. Effects of Rhodiola rosea on body weight and intake of sucrose and water in depressive rats induced by chronic mild stress. Zhong Xi Yi Jie He Xue Bao. 6(9):952-5.
¹⁵ Mattioli, L. et al. 2008. Effects of Rhodiola rosea L. extract on behavioural and physiological alterations induced by chronic mild stress in female rats. J Psychopharmacol.
¹⁶ Bystritsky, A. et al. 2008. A pilot study of Rhodiola rosea (Rhodax) for generalized anxiety disorder (GAG). J Altern Complement Med. 14(2):175-80.
¹⁷ Darbinyan, V. et al. 2007. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 61(5):343-8.
¹⁸ Amsterdam, J. D., Panossian, A. G. 2016. Rhodiola rosea L. as a putative botanical antidepressant. Phytomedicine. 23(7):770-783.

References Interactions
Stargrove, M. B. et al. Herb, Nutrient and Drug Interactions: Clinical Implications and Therapeutic Strategies, 1. Auflage. St. Louis, Missouri: Elsevier Health Sciences, 2008.
Gröber, U. Mikronährstoffe: Metabolic Tuning –Prävention –Therapie, 3. Auflage. Stuttgart: WVG Wissenschaftliche Verlagsgesellschaft Stuttgart, 2011.
Gröber, U. Arzneimittel und Mikronährstoffe: Medikationsorientierte Supplementierung, 3. aktualisierte und erweiterte Auflage. Stuttgart: WVG Wissenschaftliche Verlagsgesellschaft Stuttgart, 2014.