At a time when many people are dealing with burnout, work stress and fatigue, some extra support can be very welcome.

Fortunately, we are increasingly realising that we do not always need chemical agents, but that nature has a lot to offer us.

Rhodiola Rosea is one of those plants that has been rediscovered in recent decades and is receiving increasing scientific attention.

What is Rhodiola Rosea?

Rhodiola Rosea, also called rose root, is a plant that grows in cold, mountainous areas, such as in North America, Northern Europe and Northern Asia.

It's a succulent with thick roots that have a faint rose scent. These roots have been used for centuries in traditional medicine for their versatile applications.

Rhodiola is often used by people as support for fatigue and concentration.

Fun fact: The word "Rhodiola" is derived from the Greek word rhodon, meaning "rose," and "Rosea" refers to the rose-like scent that the plant's roots give off.

The effect of Rhodiola

Rhodiola is seen as a natural alternative to support the body's resilience.

The following health claims are currently being assessed by the government:

• Helps to stay balanced in stressful situations *
• Supports blood circulation and blood pressure * 
• Contributes to concentration *
• Works as an antioxidant (protection of cells against oxidative stress) * (1) (2) (3)

Rhodiola and sports

Rhodiola Rosea supplements are increasingly being studied for their potential benefits on muscle recovery and athletic performance.

Although effects vary depending on dose, duration, and type of exercise, most studies indicate positive results without serious side effects. (4) (5)

Rhodiola appears to be a useful and safe supplement for athletes in the areas of:

• Endurance
• Recovery after training
• Physical performance
• Active ingredients in Rhodiola Rosea

Rhodiola Rosea contains several bioactive compounds that are responsible for the health benefits I mentioned earlier.

The main active ingredients in Rose Root are:

1. Salidroside and rosavin (phenylpropanoids): These substances are known for their adaptogenic properties, meaning they can help with stress and fatigue.
2. Flavonoids , phenylethanoids and proanthocyanidins : These substances have strong antioxidant properties that protect cells from free radical damage.

Key Differences Between Salidroside and Rosavin

Salidroside is more versatile and better researched, while rosavin has specific effects at higher concentrations.

Rosavin

• Rosavin s is the name for a group of substances : rosavin, rosine and rosarin.
• Rosavin supports the body in dealing with stress and contributes to bone health. * (6)
• It is specific to Rhodiola Rosea and works better at higher concentrations .
• A good choice if you are looking for an extract with the traditional properties of Rhodiola.

Salidroside

• Salidroside (also called Rhodioloside ) is often considered the most powerful active ingredient in Rhodiola.
• It has a wider range of applications than rosavin and works well at low concentrations .
• Salidroside helps with stress, has neuroprotective effects, and helps with cognitive functions such as memory and learning. * (7)
• Animal research also suggests it may play a role in preventing neurodegenerative diseases such as Alzheimer's. (8)

Advice

1. Choose a Rhodiola supplement that contains both salidroside and rosavin , as the substances complement each other.
2. Be sure to choose a standardized Rhodiola extract. This ensures consistent levels of active ingredients, increasing reliability and effectiveness.

Rhodiola and Ginseng is a powerful supplement with 400 mg of high-quality plant extracts, including 3% rosavins and 1% salidroside in the Rhodiola extract, combined with Siberian Ginseng.

These adaptogens help your body and brain cope better with stress and support mental balance.

• Rhodiola contributes to normal resistance to stress.
• Siberian Ginseng enhances the effect of Rhodiola and supports energy, focus and memory.

Together they contribute to resilience against stress without addictive effects.

Please note: Claims marked with (*) are health claims awaiting European approval.

Rhodiola side effects

Rhodiola is considered safe, and most people do not experience side effects.

In rare cases, mild symptoms may occur, such as dizziness , dry mouth or excessive saliva.

If you do experience any negative effects, it is a good idea to report this (for example to the Lareb side effects centre).

Note: Use Rhodiola with caution if you are pregnant or breastfeeding. There isn't enough information available yet about its use in these situations.

Rhodiola and antidepressants

Combining Rhodiola supplements with antidepressants, such as MAOIs, may increase serotonin levels in the brain too much.

MAOIs inhibit the enzyme that breaks down serotonin, while Rhodiola may increase serotonin production.

Important: Always consult a doctor before using Rhodiola in combination with antidepressants!

How much Rhodiola Rosea per day?

In general, the usual dosage is between 100 and 600 mg of extract per day .

But the ideal dosage for you depends on the type of Rhodiola supplement and your goal.

Our advice: Start with a low dose and observe how it affects you. Build up gradually from there if necessary.

Sources used

1. Stojcheva, E. I., & Quintela, J. C. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules , 27 (12), 3902. https://doi.org/10.3390/molecules27123902
2. Ma, G., Zheng, Q., Xu, M., Zhou, X., Lu, L., Li, Z., & Zheng, G. (2018). Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Frontiers in Pharmacology , 9 . https://doi.org/10.3389/fphar.2018.01415
3. Panossian, A., Wikman, G., & Sarris, J. (2010). Rosenroot (Rhodiola rosea): Traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine , 17 (7), 481–493. https://doi.org/10.1016/j.phymed.2010.02.002
4. Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in Nutrition , 9 . https://doi.org/10.3389/fnut.2022.856287
5. Tinsley, G. M., Jagim, A. R., Potter, G. D. M., Garner, D., & Galpin, A. J. (2023). Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature. British Journal Of Nutrition , 131 (3), 461–473. https://doi.org/10.1017/s0007114523001988
6. Wojdasiewicz, P., Turczyn, P., Lach-Gruba, A., Poniatowski, Ł. A., Purrahman, D., Mahmoudian-Sani, M., & Szukiewicz, D. (2024). The Role of Rosavin in the Pathophysiology of Bone Metabolism. International Journal Of Molecular Sciences , 25 (4), 2117. https://doi.org/10.3390/ijms25042117
7. Dimpfel, W., Schombert, L., & Panossian, A. G. (2018). Assessing the Quality and Potential Efficacy of Commercial Extracts of Rhodiola rosea L. by Analyzing the Salidroside and Rosavin Content and the Electrophysiological Activity in Hippocampal Long-Term Potentiation, a Synaptic Model of Memory. Frontiers in Pharmacology , 9 . https://doi.org/10.3389/fphar.2018.00425
8. Zhang, N., Nao, J., & Dong, X. (2023). Neuroprotective Mechanisms of Salidroside in Alzheimer's Disease: A Systematic Review and Meta-analysis of Preclinical Studies. Journal Of Agricultural And Food Chemistry , 71 (46), 17597–17614. https://doi.org/10.1021/acs.jafc.3c06672