With all these benefits, rhodiola may seem like an all-purpose wonder-herb. And many believe its stress-reducing, energy-enhancing effects make it a potential weight loss aid as well?
However, more research is needed to say for sure. There was one animal study that showed the supplement had potential as an obesity-reduction treatment for rats but rats are, after all, not usually people. That said, due diligence is key to select a safe, quality supplement more on that in a sec.
Although the FDA technically maintains oversight over dietary supplements, things can get a bit murky when you start down the road of OTC pills and capsules. Compared to the tightly regulated prescription drug industry, the dietary supplement world is more of the Wild, Wild West.
A study that analyzed 40 Rhodiola rosea products found their quality and authenticity varied significantly. Want to be certain that what you see is what you get? Seeing as how Rhodiola rosea is an energizing adaptogen, it only makes sense that morning is the best time to take it.
Note, too, that it can cause vivid dreams if taken too late in the day. This amount has been deemed safe, effective, and generally well-tolerated.
Check with your healthcare provider if considering a rhodiola supplement. Most studies and clinical trials show it takes about 4 weeks to see improvements. However, there are few, if any, long-term studies longer than 6 to 10 weeks in length. The inhospitable elements of high elevation, cold weather, and intense sun are the very conditions that have caused Rhodiola rosea to develop its healing compounds.
About to go on vacation? These supplements may help you feel your best while traveling, whether you're on a boat, train, or plane. One study , in which participants were given milligrams of rhodiola a day for four weeks, showed clinical improvements in symptoms of stress such as fatigue, exhaustion, and anxiety.
Multiple participants showed therapeutic benefits from the herb in the very first three days of the trial. A more recent study revealed that people suffering from burnout benefitted from daily use of rhodiola, especially in relation to their stress levels and depression symptoms. It's clear that emotions and energy levels are linked, so it's not surprising that rhodiola can also fight fatigue. In one Swedish study , 60 people with stress-related fatigue were given milligrams of rhodiola a day.
Results showed rhodiola had a positive effect on fatigue and attention levels, plus it lowered cortisol levels compared to the placebo group. Rhodiola is made up of about chemical compounds, including phenols and phenolic acids, which have antioxidant and anti-carcinogenic effects. Its most active plant compounds are salidroside and rosavin , the latter noted to help balance the stress hormone, cortisol, thus it can trigger a fat-burning response in the body.
Lower cortisol levels mean less fat stores in and around the belly. In addition to lower cortisol levels supporting potential weight loss, rhodiola has also been studied for its benefits to energy levels and athletic performance.
Studies have shown that taking rhodiola prior to strenuous exercise boosted overall performance while decreasing effort exerted. Additionally, rhodiola usage has supported longer periods of exercise. This may be in part due to boosting red blood cells and lowering oxidative damage; because red blood cells carry oxygen to muscles, it may provide more relief and delayed or lessened fatigue. The good news is that rhodiola can be found at many health stores in tea, tincture, and capsule form, the latter providing the most accurate dosage.
According to Aviva Romm , M. Multiple nutritionists and health professionals suggest taking it on an empty stomach, at least fifteen minutes prior to eating. The FDA regulates dietary supplements as foods, not drugs. It does not allow any supplement to claim to cure, treat, or prevent a disease All supplements, including rhodiola, may have negative side effects.
This is especially true if the rhodiola is impure or combined with other herbs. Rhodiola may also interact with other medications you may take or aggravate another medical condition. Quality problems can arise when buying herbal supplements If you buy supplements, especially online, evaluate the source carefully. Also, check with a medical professional to be sure the supplement is safe for your particular health condition. Look for third-party certifications to ensure your rhodiola supplement has not been adulterated with cheaper, less effective ingredients.
Some studies suggest that a dose of — mg per day may be effective and safe for some uses. Rhodiola, like all dietary supplements, is not FDA approved as treatment for any condition. Rhodiola has been used in traditional medicine in Russia and Scandinavian countries for centuries.
Other studies, many in test tubes and animals, have suggested that rhodiola may help protect against certain health conditions, such as cancer, depression, and diabetes. If you want to use rhodiola, look for supplements that have undergone third-party testing to avoid the potential for adulteration.
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