¶ Rhodiola Rosea
¶ Overview
Rhodiola rosea (Golden Root) is an adaptogenic herb that grows in cold, high-altitude regions of Europe and Asia. It is one of the most well-researched adaptogens for combating physical and mental fatigue. Unlike stimulants like caffeine, Rhodiola does not typically cause a "crash"; instead, it increases the body's threshold for stress and exhaustion.
¶ Mechanism of Action
The active compounds are primarily rosavins and salidroside.
- Monoamine Modulation: Rhodiola inhibits the enzymes monoamine oxidase A and B (MAO-A/B), leading to increased levels of serotonin, dopamine, and norepinephrine in the brain[1].
- HPA Axis Regulation: It modulates the hypothalamic-pituitary-adrenal axis, blunting the cortisol response to acute stress.
- ATP Production: Some evidence suggests it enhances mitochondrial ATP synthesis, contributing to physical stamina.
¶ Clinical Evidence
¶ Fatigue and Burnout
Rhodiola is most effective for "fatigue" rather than pure cognitive enhancement in a rested state.
- Night Duty Fatigue: A study on physicians working night shifts showed that 170mg of Rhodiola extract significantly improved cognitive performance (associative thinking, short-term memory, concentration) compared to placebo during the fatigue-inducing shift[2].
- Burnout: An open-label trial in patients with stress-related burnout found improvements in emotional exhaustion and fatigue after 12 weeks of supplementation (400mg/day)[3].
¶ Dosage and Usage
- Standardization: Look for extracts standardized to 3% rosavins and 1% salidroside.
- Dosage: 200–600 mg per day.
- Timing: Best taken in the morning or early afternoon. Late doses may interfere with sleep due to its mild stimulatory effect.
¶ References
Panossian, A., et al. (2010). Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine. ↩︎
Darbinyan, V., et al. (2000). Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5. Phytomedicine. ↩︎
Kasper, S., & Dienel, A. (2017). Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatric Disease and Treatment. ↩︎