What Is Rhodiola Rosea Extract?

There are over 50 species of the Rhodiola, but the root extract of Rhodiola rosea is the one most commonly used and researched. A number of clinical studies exist that suggest Rhodiola rosea extract may be beneficial for improving mental and physical performance with no side effects, but as with any herb or herbal supplement, consult a health care professional before use.

History

Rhodiola rosea has been used traditionally for centuries in Iceland, Norway and Russia. The plant typically grows in mountainous regions located in higher elevations among the Northern hemisphere. The University of Michigan Health System reports that Rhodiola contains several active compounds such as phenylpropanoids, flavonoids, monoterpenes, triterpenes, and phenolic acids.

Mental Benefits

Rhodiola rosea has been traditionally been used throughout Europe and Asia to reduce stress. A study published in 2009 in the "Journal of Free Radical Biology & Medicine" reported that the plant improved mental stamina, mood and alleviated high altitude sickness among users. Another review published in 2010 in the "International Journal of Phytotherapy" reported that rhodiola increased mental performance abilities among subjects, such as concentration, and reduced fatigue. The exact mechanism of rhodiola remains unknown among researchers, and consulting a health physician before treating yourself with rhodiola is recommended.

Physical Benefits

Besides improving mood and reducing stress, research shows that rhodiola extract may also promote physical performance, as well. A study published 2004 in "The International Journal of Sports Nutrition and Exercise Metabolism" suggests that acute Rhodiola rosea intake can have positive effects on muscle strength, reaction time, and limb movement. The study concluded that 4 week supplementation of Rhodiola rosea extract was associated with improved endurance and exercise capacity among healthy volunteers. Rhodiola rosea extract is also suggested to promote recovery and reduce physical fatigue among athletes, according to a study published in 2010 in "The Journal of Sports Medicine and Physical Fitness." Individuals supplementing with Rhodiola rosea extract had reduced levels of lactate levels, which are associated with fatigue and muscle damage after an exercise session.

Side Effects and Safety

The University of Michigan Health System reports that safety studies for rhodiola have not yet been performed, but no side effects or interactions have been found. Rhodiola safety concerns or side effects in children or pregnant women have also not been determined.

Sources and Dosage

Rhodiola extracts are sold as supplements in both capsule and liquid form. According to the Langone Medical Center at New York University, rhodiola extracts are typically measured by the amount of the active compound salidroside. For example, a rhodiola extract of 170 mg contains 4.5 mg of salidroside. Most clinical studies that have been published use a single proprietary product of 200 to 300 mg of rhodiola extract.