Discover the Benefits of Rhodiola Rosea: The Golden Root

Published: 4 June, 2024 | 4'

Have you ever heard of the "golden root"? We'll tell you about the origin and long history in traditional medicine of Rhodiola rosea, also known as Rhodiola, an adaptogenic plant that has been used since ancient times for its positive effects on mood and mental performance.

According to the EMA (European Medicines Agency), an adaptogen is a metabolic regulator that increases an organism's ability to adapt to environmental factors, preventing damage caused by these factors.

Currently, mood variations such as stress have become common in our daily lives and have a negative impact on physical and mental health. Rhodiola emerges as a natural adaptogen from traditional cultures with the aim of optimizing mental and physical performance.

What is Rhodiola rosea?

This plant grows in the coldest regions of Europe and Asia, and its extract, obtained from the root, is currently used in the form of supplements and other forms such as infusions. Its energizing effects are recognized worldwide and it is even attributed similarities to Ginseng. Thus, in traditional Chinese herbal medicine, it is known as "golden root" or "golden herb" and is one of the most well-known adaptogenic plants.

Benefits and properties of Rhodiola

The main positive actions of Rhodiola in our body are associated with its adaptogenic capacity regarding mood and mental performance, especially during periods of stress or high academic requirements such as exam periods in students.

Rhodiola rosea, being an adaptogen, produces different responses in the body, including facilitating the regulation of mood states.

Effects on mental performance

As confirmed by the EFSA, the European Food Safety Authority, Rhodiola helps with maintaining a stable mood. Therefore, it is beneficial during periods of nervous system variations such as work or mental stress.

Its designation as "golden root" is not a coincidence, as its active substances, such as organic acids, flavonoids, and tannins, are obtained from there. Among these compounds extracted from the root, you can find rosavins and salidrosides, specific to the family of glycosides and main components responsible for its positive effects on the nervous system. R.rosea extracts are standardized with a minimum of 3% rosavins and 1% salidrosides. Therefore, according to EFSA, thanks to the content of these two components in its root, Rhodiola rosea extract helps improve mental performance (EFSA on hold 3877).

Benefits for physical health

Thanks to its action on the nervous system, Rhodiola is useful in combating fatigue and the common tiredness derived from periods of high mental requirements.

How to take Rhodiola rosea?

Since its active substances are present in the root, from which a dry extract is obtained, Rhodiola can be taken in the form of infusions or as dietary supplements.

Infusion: Rhodiola rosea has been used in traditional Asian herbal medicine, where it is diluted by dissolving 10 g of dried rhizome in 500 millilitres of hot water. It is recommended to consume one tablespoon 1 to 3 times a day.

Dietary supplements with Rhodiola: it is usually presented in the form of capsules with concentrations of at least 50 mg per day, along with other beneficial compounds for cognitive performance such as Phosphatidylserine, Bacopa, or Citicoline.

Rhodiola should preferably be consumed in the morning and before breakfast to optimize its absorption.

Adverse effects

According to the results of studies on its effects on mental performance, Rhodiola has not reported any adverse effects. If you have any doubts or before taking Rhodiola, it is advisable to consult a healthcare professional.

Frequently asked questions about Rhodiola

Due to its traditional use in various areas, Rhodiola, due to its adaptogenic action, has been recommended for different conditions. Therefore, it is always advisable to follow the manufacturer's instructions when taking Rhodiola rosea in the form of dietary supplements or in any other format, and to consult with a healthcare professional if you have any doubts.

How long does it take for Rhodiola rosea to take effect?

The effects of Rhodiola rosea can vary depending on each individual. Studies indicate that effects on fatigue levels can be noticed after 1 week. 3

How much Rhodiola rosea should I take?

In the form of dietary supplements, Rhodiola rosea can be found in concentrations of 50 mg per capsule or more per day for its use in mood and mental performance. However, it is important to consult a professional to determine the appropriate dosage for each individual, as it may vary depending on age, health status, and other factors.

Where is Rhodiola rosea found?

Rhodiola rosea naturally grows in mountainous regions of Europe and Asia, although it can be grown in other parts of the world. The extract is obtained from its root and can be found in dietary supplement formulations or in other formats such as infusions.

What other names does Rhodiola rosea have?

Rhodiola rosea is also commonly known as "Rhodiola", or in traditional herbal medicine as "golden root" or "golden herb" and "red rose".

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References

Content reviewed by specialists from the Scientific Information department of MARNYS. This article is informative and does not replace the consultation with a specialist.