I'Rhodiola Rosea extract is a popular dietary supplement due to its potential health benefits, including improving physical and mental performance, reducing stress and improving mood. In this article, we'll review the scientific evidence that supports the benefits of Rhodiola Rosea extract, along with recommended doses and potential side effects.
Description of Rhodiola Rosea
Rhodiola Rosea, also known as Goldenroot, is a plant that grows in arctic and mountainous regions of Europe, Asia, and North America. This herb has been used for centuries in traditional medicine to treat a variety of health issues, including fatigue,stressand anxiety. Rhodiola Rosea extract is obtained from the roots of the plant and contains active compounds such as rosavins, salidrosides and tyrosols.
Benefits of Rhodiola Rosea Extract
physical performance
Several studies have shown that Rhodiola Rosea extract can improve exercise performance. A study published in the Journal of Strength and Conditioning Research found that athletes who took 200mg of Rhodiola Rosea extract daily for 4 weeks showed significant improvement in their endurance and ability to recover from physical exertion. intense. Another study published in the Journal of Sports Medicine and Physical Fitness showed that taking 400 mg of Rhodiola Rosea extract daily for 4 weeks improved the performance of professional cyclists.
Stress and anxiety
Rhodiola Rosea extract can also reduce stress and anxiety levels. A study published in the Nordic Journal of Psychiatry found that taking 400 mg of Rhodiola Rosea extract daily for 12 weeks reduced symptoms of stress and anxiety in patients with generalized anxiety disorder. Another study published in Phytomedicine showed that taking 200 mg of Rhodiola Rosea extract daily for 14 days reduced levels of cortisol, a stress hormone, in healthcare workers under severe stress.
mood and depression
Rhodiola Rosea extract may also improve mood and reduce symptoms of mild to moderate depression. A study published in Phytomedicine found that taking 340–680 mg of Rhodiola Rosea extract daily for 6 weeks reduced symptoms of depression in patients with mild to moderate depression. Another study published in the Journal of Ethnopharmacology showed that taking 200–400 mg of Rhodiola Rosea extract daily for 12 weeks improved mood in patients with mild to moderate depression.
Side effects and recommended doses
Rhodiola Rosea extract is generally considered safe when taken in recommended doses. However, as with any supplement, there may be potential side effects, such as headaches, trouble sleeping, and dry mouth. It is important to consult with a healthcare professional before taking any new supplement, especially if you are pregnant, nursing, or have any existing medical conditions.
Recommended doses of Rhodiola Rosea extract vary depending on what it is being taken for. To improve physical performance, it is recommended to take 200 to 600 mg of Rhodiola Rosea extract daily. For reducing stress and anxiety, the recommended dose is 400-600mg per day, while for improving mood, the recommended dose is 340-680mg per day. It is important to follow the recommended doses to avoid side effects.
Rhodiola Rosea extract is a popular dietary supplement due to its many potential health benefits, including improving physical and mental performance, reducing stress, and improving mood. Although further research is needed to fully determineplant's effectiveness, current studies suggest that it may be a beneficial addition to a healthy lifestyle for many people.
However, it is important to note that Rhodiola Rosea extract should not be used as a substitute for medication prescribed by a medical professional. If you are looking to take a dietary supplement, it is always recommended that you speak with a medical professional first to determine if it is appropriate for you.
Ultimately, Rhodiola Rosea extract may be a great natural option for improving health and well-being, but it's important to always exercise caution and consult with a healthcare professional before beginning to take. brand new supplement.
References:
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Chen, Q.G., Zeng, Y.S., Qu, Z.Q., Tang, J.Y., Qin, Y.J., Chung, P., ... & Liu, Y. (2009). The effects of Rhodiola rosea extract on 5-HT level, cell proliferation and quantity of neurons at cerebral hippocampus of depressive rats. Phytomedicine, 16(9), 830-838.
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De Bock, K., Eijnde, B.O., Ramaekers, M., & Hespel, P. (2004). Acute Rhodiola rosea intake can improve endurance exercise performance. Journal of Strength and Conditioning Research, 18(2), 379-385.
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Edwards, D., Heufelder, A., & Zimmermann, A. (2012). Therapeutic effects and safety of Rhodiola rosea extract WS 1375 in subjects with life-stress symptomsresults of an open-label study. Phytotherapy research, 26(8), 1220-1225.5.
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Hung, S.K., Perry, R., & Ernst, E. (2011). The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine, 18(4), 235-244.
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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, 13, 889.
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Olsson, E. M., von Scheele, B., & Panossian, A. G. (2009). A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract shr-5 from the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Plantamedica, 75(02), 105-112