Micah Stanley
Rhodiola Rosea also means rose root. It is a plant that likes to grow in the cool, preferably in Siberia. For us humans, it is an adaptogen: a drug that makes you resistant to stress. Stress is now much better tolerated. Rhodiola also helps with depressive moods and anxiety.
Rhodiola Rosea is a natural remedy for mental health problems
Rhodiola (Rhodiola Rosea) – also known as rose root – rarely appears in German-language literature. Quite different in the English language. dr Richard P. Brown, Professor of Psychiatry, has dedicated an entire book to the plant: The Rhodiola Revolution.
In it, he describes – in addition to a lot of background information – countless case studies with Rhodiola Rosea from his practice and the practice of his wife Dr. Patricia L. Gerbarg (also a psychiatrist).
dr Gerbarg first experienced the effects of Rhodiola Rosea on her own body (thanks to Rhodiola, she recovered from chronic exhaustion caused by Lyme disease), before the two doctors integrated the Rhodiola extract into their daily clinical routine and achieved amazing healing successes.
As psychiatrists, they were used to prescribing psychotropic drugs with many side effects. They are all the more enthusiastic about Rhodiola, a drug that can improve not only the mental but also the physical health of patients – and all of this without showing any side effects.
If necessary, they also combine Rhodiola Rosea with other medicinal plant preparations or with medicines. But this does not change the fact that the plant has an extremely positive effect on almost every therapy – whether prescribed alone or combined with other means.
Case studies of Rhodiola Rosea from practice
For example, Rhodiola helped a doctor who had served in Afghanistan overcome post-traumatic stress disorder.
A 45-year-old teacher suffered from word-finding difficulties and already feared a diagnosis of Alzheimer’s and the loss of her job. Rhodiola improved the woman’s memory and helped her regain her courage in life. From then on, she no longer thought about Alzheimer’s.
A 79-year-old formerly very successful businessman who, after a few strokes, also developed Parkinson’s disease, was barely able to walk, and was almost completely dependent on his wife. His medication also made him tired during the day but kept him awake at night.
When he took 200 mg of Rhodiola Rosea per day, his energy and mobility returned. His insomnia was also a thing of the past.
14-year-old Alice suffered from ADHD. With 300 mg of Rhodiola per day, her school performance improved. She was able to make friends and stopped running around.
Adults can also be affected by ADHD. Because the problem does not always grow after childhood. So did 27-year-old Jeremy. He was easily distracted, unable to finish work, and unable to maintain a relationship. Now depressed, he sought Dr. Brown up. He then took Rhodiola along with SAM-e and quickly improved, finding work and the happiness of a lasting relationship.
A 45-year-old marathon runner was looking for a supplement that could naturally increase his endurance and speed. He tried Rhodiola and – after some time taking it – improved his time by 20 minutes.
Jack, a keen mountaineer, wanted to climb Cerro Aconcagua, the highest mountain in South America at almost 7,000 meters. Having heard that Rhodiola Rosea could protect against altitude sickness, he took 300 mg of it daily weeks earlier.
After just one week, he noticed that he was five minutes faster on his daily 5-mile run, and where he used to gasp for minutes after the run, he was able to breathe normally again in just 60 seconds. So he was in good shape when he headed toward Aconcagua.
With 1200 meters to go, Jack realized he wasn’t going to make it. He gave up, very disappointed.
A month later he was diagnosed with lymph node cancer in stage IV and – according to the doctors’ prognosis – only had one to three years to live at most. When he realized that with this terrible disease in his body he had almost conquered the Aconcagua, he no longer felt that his premature return was a defeat. On the contrary, he felt the power in his body and set about beating cancer.
Jack took mega doses of antioxidants, immune-boosting herbs, Chinese anti-cancer herbal formulas, and Rhodiola Rosea to fortify his body for the allopathic regimen he was thriving on. He received chemotherapy, full-body radiation, and a bone marrow transplant.
During this ordeal, Jack broke all records. His body produced the highest number of stem cells doctors had ever seen in a patient and was released faster than any other sufferer before him. More than three years later, though he should have been dead long ago, he was still running, climbing, and taking Rhodiola Rosea. Jack was no longer showing any signs of cancer.
It wasn’t quite as dramatic with Maria, but it was still bad enough. For 20 years, the housewife suffered from depression. At some point, the simplest of tasks turned into a struggle. She avoided other people, isolated herself, and soon spent half the day dozing on the sofa. She tried a number of antidepressants, but they had no effect.
Only when her husband left her did she start looking for alternatives. She came across Rhodiola Rosea, and took 100 mg of it three times a day – and after a few weeks, the darkness of her depression began to clear.
Yes, even Dr. Although completely healthy, Brown gave it a try and took Rhodiola Rosea. He observed almost immediately a clearer head, higher energy potential, and feeling less stressed. After a few days, he noticed that he recovered much faster after exercising. With Rhodiola, he was able to work much harder without feeling exhausted.
And it is precisely this anti-stress effect that Rhodiola Rosea specializes in. It is a plant that ensures that stress no longer causes stress and that the organism is not overwhelmed by stress. Medicinal plants that make you stress-resistant in this way are called adaptogens.
The criteria for an effective adaptogen
What does a plant have to be like to be included in the group of adaptogens?
dr Lazarev and Dr. Brekhman established this as early as the 1950s when they and a research team from the Siberian Academy of Sciences examined approximately 160 medicinal plants from the Soviet Union, Europe, and Asia in order to finally be able to name the four criteria that a herbal adaptogen must meet:
- The plant imparts a non-specific resistance: This means that the plant increases the body’s resistance to many different stressors – whether heat, cold and physical exertion, whether chemicals (poisons and heavy metals), whether attacks by cancer cells, or whether pathogens such as bacteria and viruses.
- The plant normalizes bodily functions that are out of whack during times of stress: Let’s take the thyroid as an example: whether it’s temporary(!) underactive or overactive, a true adaptogen will help thyroid function to be regulated again and restored, and finds a healthy center.
- The plant ensures that the body reacts appropriately to the stressful situation, i.e. does not overreact, which would consume too much energy, reduce the energy level of the cells and make people ill in the long term.
- The plant itself must be completely harmless and have no or minimal side effects.
Only four of the 160 plants examined managed to meet these criteria:
- The best adaptogens
- Siberian ginseng (Eleutherococcus senticosus)
- Asian or Korean ginseng (Panax ginseng)
- Maral root (Rhaponticum carthamoides)
- Rhodiola Rosea
A little later, the following two medicinal plants were added to the list of true adaptogens:
- Schizandra (Schizandra chinensis)
- Ashwagandha or sleeping berry (Withania somnifera)
- Rhodiola Rosea is one of the best adaptogens
After reviewing the currently available scientific knowledge, Dr. However, Brown concludes that not all of these adaptogens are created equal or equally effective. For the adaptogenic effect, i.e. for the anti-stress effect, there were only sufficiently convincing studies of high quality for Rhodiola and Eleutherococcus.
In terms of promoting mental and physical performance, most positive studies were found for Rhodiola, for the other adaptogens, the study situation was rather sparse.
The effects of Rhodiola Rosea
But how does an adaptogenic plant work? How does Rhodiola Rosea make humans resistant to stress?
Rhodiola Rosea
- increases energy production directly in the cell.
- increases serotonin and dopamine levels.
- promotes the repair of DNA (prevents mutations in the cell and thus reduces the risk of cancer).
- has an antioxidant effect, i.e. it protects cell membranes, but also mitochondria from oxidative
- stress and free radicals, which protects against chronic inflammation and thus chronic diseases.
- has an anti-carcinogenic effect.
- improves the oxygen supply to the body
Rhodiola Rosea does all this without negatively affecting the body’s own processes. All of these properties now result in the following health effects in humans:
- Rhodiola Rosea alleviates stress reactions of all kinds so that stress no longer damages the body.
- Rhodiola Rosea improves performance at work and in sports.
- Rhodiola Rosea promotes concentration and coordination.
- Rhodiola Rosea improves memory.
- Rhodiola Rosea fights insomnia.
- Rhodiola Rosea relieves headaches and fatigue.
- Rhodiola Rosea has an antidepressant and mood-enhancing effect.
- Rhodiola Rosea relieves anxiety.
- Rhodiola Rosea increases sexual vitality.
- Rhodiola Rosea supports weight loss.
- Rhodiola Rosea strengthens the immune system.
The main active ingredients in Rhodiola Rosea
Rhodiola Rosea works so well because it contains very special active ingredients, including:
- Rosaline: rosavin, rosin, and rosarian
- salidroside
- Flavonoids, monoterpenes, and much more.
It was once thought that salidroside was the only bioactive compound in Rhodiola responsible for all of the plant’s fabulous effects. However, recent studies have shown that not only the salidroside in Rhodiola is effective, but also that the rosavins are among the main active ingredients.
When it comes to Rhodiola, it all comes down to the right quality
Rhodiola Rosea preparations are usually in capsule form and should always be standardized. This means they contain guaranteed levels of active ingredients. Otherwise, they could also be fakes (e.g. other Rhodiola species), which of course will not work as expected.
High-quality Rhodiola preparations consist of root extracts, not just the powder of the ground root. They must be standardized to 0.8 to 1 percent salidroside and at least 3 percent rosavin. The salidroside-rosavin ratio should be at least 1:3 if you want to achieve the mentioned effects with Rhodiola Rosea.
Taking Rhodiola Rosea
The recommended daily dose is between 200 and 600 mg of standardized Rhodiola extract, which can be divided into two doses/capsules per day. The first dose should be taken in the morning before breakfast and the second before lunch.
While Rhodiola can be taken with food, absorption and effects appear to be better when taken 20 to 30 minutes before meals ( 6Trusted Source ).
Since Rhodiola has a stimulating and uplifting effect, it can cause insomnia if taken in the evening.
It is advisable to start with small doses (e.g. with 100 mg). In this way, on the one hand, the body can slowly get used to Rhodiola. On the other hand, this is the best way to recognize the individually appropriate dose. Because only very few people need 600 mg. Usually, you are already well supplied with 300 to 400 mg.
To prevent tiredness and premature exhaustion in everyday life, 50 mg per day should be enough.
To treat signs of tiredness and exhaustion that have already occurred, 300 to 600 mg are recommended. More than 680 mg should not be taken.
For athletes, Dr. Brown 100 to 200 mg of Rhodiola Rosea extract twice daily.
The side effects of Rhodiola Rosea
Rhodiola extract is considered completely safe and — unlike many stimulant or antidepressant drugs, and unlike nicotine and caffeine — it is not addictive ( 5Trusted Source ).
The side effects observed in some cases (nausea, nervousness, insomnia, intense dreams) are mostly due to too high a dose or the unfavorable combination with other herbs or even medication.
You should also not consume sugar, coffee, or other caffeinated beverages before, during, or after taking Rhodiola extract. This could lead to hyperactivity or anxiety. Caffeine pushes the stimulating effect of Rhodiola very strongly. Sudden spikes in blood sugar behave in a similar way.
Headaches are rare.
Rhodiola Rosea should not be combined with antidepressants (SSRIs) without a doctor’s approval. This can lead to the dangerous serotonin syndrome.
Pregnant and breastfeeding women should not take Rhodiola as long as there are no appropriate safety studies.
The recipe against stress: sauna, eat less, and Rhodiola
Of course, Rhodiola Rosea is not the only way to be better prepared against stress in the future. dr Brown also describes the sauna followed by a cold shower as a way of harmonizing the body’s stress response system and better protecting the body from stress.
Reducing the daily calorie intake to no more than 1600 to 1900 kilocalories with an optimal supply of vital substances strengthens the organism so that it can counteract stressors better, becomes less susceptible to illnesses and ultimately also lives longer – as various studies, e.g. B. the National Institute of Aging shows long ago.
And Rhodiola Rosea helps with that. The plant is a powerful “antidote” in today’s often stressful, hectic, and often anxious world.
If you can also treat your body to rest periods between stressful phases, you will be able to cope with the stress very well. What is fatal, however, is chronic stress, which no longer gives the body the opportunity to recharge its batteries in between.
So the recipe for stress is:
- Eat less,
- take care of an optimal supply of vital substances including omega-3 fatty acids,
- go to the sauna more often
- take regular breaks and
- herbal adaptogens such as B. use Rhodiola.
