Rhodiola roseaIs a plant that grows in the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, which means it helps the body adapt to stress.
RhodiolaIs known as the "pole root" or "golden root" and its scientific name Rhodiola rosea. Its root contains more than 140 active ingredients; The strongest of these are rosavin and salidroside.
For centuries, people in Russia and Scandinavian countries to treat ailments such as anxiety, fatigue and depression. rhodiola rosea It uses.
Today, it is widely used as a dietary supplement.
What Are the Benefits of Rhodiola Rosea?
It reduces stress
Rhodiola rosea, your body stressIt contains adaptogen, a natural substance that increases its resistance against e.
It is thought that consuming adaptogens during stressful times will help cope with these situations.
In 101 people exposed to a work, life and work-related stress, rhodiola extractinvestigated the effects of. Participants were given 400 mg per day for four weeks. Stress symptoms such as fatigue, exhaustion and anxiety improved markedly after just three days. These developments continued throughout the study.
RhodiolaIt is also stated that it improves the symptoms of burnout that may occur with chronic stress.
Fights fatigue
Stress, anxiety and insomniaare several factors that contribute to fatigue that can cause physical and mental fatigue.
Rhodiola rosea It helps to relieve fatigue. A four-week study of 60 people with stress-related fatigue looked at the effects of stress on quality of life, fatigue, depression, and attention symptoms. Participants 576 mg every day rhodiola took a rosea or a placebo pill.
Rhodiolaappeared to have a positive effect on fatigue levels and attention compared to placebo.
In a similar study, chronic fatigue 100 people with symptoms 400mg every day for eight weeks rhodiola rosea took. They produced significant improvements in stress symptoms, fatigue, quality of life, mood, and concentration.
These improvements were observed after just one week of treatment, and improvement continued until the last week of the study.
Can treat depression
Depressionis a serious illness that negatively affects emotions and behavior.
It is thought to occur when chemicals in the brain neurotransmitter become unbalanced. Healthcare professionals often prescribe antidepressants to correct these chemical imbalances.
Rhodiola roseaIt has been suggested that by balancing neurotransmitters in the brain, it has antidepressant properties.
RhodiolaIn a six-week study on the efficacy of 'on symptoms of depression, 89 people with mild or moderate depression were randomized to either 340 mg or 680 mg daily. rhodiola or a placebo pill
Rhodiola rosea Both groups experienced significant improvements in general depression, insomnia, and emotional stability, while no improvement was seen in the placebo group.Interestingly, only the group that received the larger dose showed improvement in self-esteem.
Another study found that with a commonly prescribed antidepressant drug rhodiolaThe effects of. 57 weeks of age to 12 people diagnosed with depression rhodiola rosea, antidepressant or placebo pills.
Rhodiola rosea and while the antidepressant reduced symptoms of depression, the antidepressant had a greater effect. But rhodiola roseaproduced fewer side effects and was better tolerated.
Improves brain function
Exercise, proper nutrition, and a good night's sleep are ways to keep the brain strong.
Rhodiola rosea Some supplements, such as those, may also help strengthen the brain and improve its function.
One study tested the effect of 56 doctors on duty on mental fatigue. Doctors take 170mg a day for two weeks rhodiola rosea or randomly assigned to take a placebo pill. Rhodiola roseareduced mental fatigue and improved performance in work-related tasks by 20% compared to placebo.
In another study, military students performing night missions rhodiolaThe effects of. Students 370 mg or 555 mg rhodiolThey consumed one of the two placebos daily for a day or five.
With both doses, the students' mental work capacity improved compared to placebo.
In another study, students were rhodiola rosea After taking the supplements, their mental fatigue decreased, their sleep patterns improved, and their motivation to work increased. Exam scores were 8% higher than the placebo group.
Improves exercise performance
Rhodiola roseapromises promise in improving exercise performance as well.
200 mg two hours before a bike test in one study rhodiola rosea or placebo given. Rhodiola those given were able to exercise for 24 seconds longer than a placebo. While 24 seconds may seem small, the difference between first and second in the race can be milliseconds.
Another study looked at the effects on endurance exercise performance.
Participants cycled for a six-mile simulated time trial race. 3 mg per kilogram of body weight to participants one hour before races rhodiola or a placebo pill.
Rhodiola those given finished the competition much faster than the placebo group.However, it is unlikely to have any effect on muscle strength or strength.
Helps control diabetes
Diabetes is a disease that occurs when the body's ability to respond to insulin hormone production is lowered and blood sugar levels are high.
People with diabetes often use insulin injections or drugs that increase insulin sensitivity, normalizing blood sugar levels.
Animal research, rhodiola roseacan help control diabetes.
It has been shown to reduce blood sugar in diabetic rats by increasing the number of glucose transporters in the blood. These transporters lower blood sugar by transporting glucose into cells.
These studies were done in mice, so the results cannot be disseminated to humans. However, rhodiola roseaIt is a powerful reason to study the effects of 'on blood sugar in humans.
Has anti-cancer effects
Rhodiola roseaSalidroside, a potent component of, has been researched for its anti-cancer properties.
Test-tube studies have shown that it inhibits the growth of bladder, colon, breast, and liver cancer cells.
Researchers rhodiolaThey have suggested that can be beneficial in many types of cancer. However, until human studies are completed, whether it helps treat cancer is unknown.
Helps burn belly fat
A study involving mice rhodiola roseafound that (combined with another fruit extract) reduced visceral fat (abdominal fat) by 30%. It was concluded that the herb could be an effective treatment for controlling obesity.
Gives energy
Rhodiola roseaIncreases the number of red blood cells in the body, resulting in an increase in the oxygen level in tissues and muscles. This significantly increases physical endurance.
It also has anti-inflammatory properties that aid in the healing process of the muscles, thus increasing your endurance levels.
Improves libido
One study found that two of 50 men aged 89 to 120 years rhodiola rosea tested his dose and compared. Dosage was provided for 12 weeks along with other vitamins and minerals.
At the end of the study, the researchers noted a significant improvement in libido, along with sleep disturbance, daytime sleepiness, fatigue, cognitive complaints, and other issues.
Anti aging
Few studies, rhodiola rosea The extract has shown to have anti-aging effects. A group of researchers, rhodiola rosea studied the effect of extracts on the life span of fruit flies.
By reducing oxidative stress of this plant and increasing the fly's resistance to stress, the fruit fly (Drosophila melanogaster) found that it was successful in extending his life.
Besides the fruit fly, rhodiola rosea extracts also Caenorhabditis elegans (a worm) and Saccharomyces cerevisiae (a type of yeast) has also improved its lifespan.
Treat erectile dysfunction and amenorrhea
In a study involving 35 men suffering from erectile dysfunction and premature ejaculation, 35 out of 26 men rhodiola to rosea it was found to respond positively. They noticed an improvement in their sexual function after being given 3-150 mg of the extract for 200 months.
In another preclinical study, from amenorrhoea twice a day for two weeks to 40 women who suffer rhodiola rosea extract (100 mg) was given. In 40 out of 25 women, their regular menstrual cycle returned to normal, and 11 of them became pregnant.
One rhodiola rosea The nutritional content of the capsule is as follows;
Calorie
631
Sodium
42 mg
Total fat
15 g
Potassium
506 mg
Saturated
4 g
Total carbohydrates
115 g
Polyunsaturated
6 g
Dietary fiber
12 g
Single saturated
4 g
Sugar
56 g
Trans fat
0 g
Protein
14 g
Cholesterol
11 mg
Vitamin A
4%
Calcium
6%
C vitamin
14%
Iron
32%
How to Use Rhodiola Rosea?
Rhodiola extract It is widely available in capsule or tablet form. It is also available in tea form, but many people prefer the pill form because it sets the dosage accurately.
Unfortunately, rhodiola rosea their supplements have a high risk of spoiling. So be careful to buy reliable brands.
As it has a mild stimulating effect, rhodiola roseaIt is best to take it on an empty stomach, but not before going to bed.
To improve symptoms of stress, fatigue or depression rhodiolaThe optimal dosage of is to take 400-600 mg as a single dose per day.
if rhodiola roseaIf you want to use it for its performance enhancing effects, you can take 200-300mg an hour or two before exercise.
Is Rhodiola Rosea Damage?
Rhodiola roseais safe and well tolerated. Recommended use rhodiola dosage less than 2% of the amount declared dangerous in animal studies.
Hence, it has a big margin of safety.
As a result;
Rhodiola roseaIt has been used in traditional medicine for centuries in Russia and Scandinavian countries.
Studies, rhodiolafound that can strengthen the body's response to physical stressors such as exercise, fatigue and depression.
Also, test-tube and animal studies have explored its role in cancer treatment and diabetes control. However, these studies are not sufficient and studies on humans are needed.
Generally, rhodiola roseaHas many health benefits and has a low risk of side effects when taken in recommended doses and is considered safe. However, as in all cases, do not use any supplements without a doctor's opinion.
