Stress is a normal part of our daily lives. Between work demands, personal concerns, and daily challenges, it’s easy to feel overwhelmed. But did you know there’s a natural solution to alleviate the effects of stress and help restore mental and physical balance? Rhodiola is one such solution, known for its powerful adaptogenic properties. In this article, we’ll take an in-depth look at the benefits of Rhodiola stress , its effects on stress management, and how it can be used to improve physical and mental performance.
What is Rhodiola?
Rhodiola rosea , better known as Rhodiola, is an adaptogenic plant that grows mainly in cold and mountainous regions of Asia, Eastern Europe and North America. Used for centuries in traditional medicine, particularly in Russia and Scandinavia, it is particularly recognized for its ability to improve the body's resistance to stress.
As an adaptogen, Rhodiola helps modulate the body's response to stressors, whether physical, emotional, or environmental. This means that this herb not only combats the symptoms of stress, but it also helps rebalance certain hormone levels and boost overall energy and vitality.
How does Rhodiola work against stress?
The mechanisms by which Rhodiola acts to combat stress are still being studied, but several scientific studies have demonstrated its effectiveness. A study conducted by V. Darbinyan et al. (1) on the impact of Rhodiola extract on the mental performance of on-call doctors revealed that Rhodiola SHR-5 extract improved concentration and reduced fatigue induced by nighttime stress. This is no coincidence: This plant acts directly on the production of certain stress-related hormones, including cortisol.
Rhodiola and Cortisol: Stress Reduction
Cortisol is the quintessential stress hormone. When we face a stressful situation, our bodies produce more cortisol , which triggers a physiological fight-or-flight response. However, excess cortisol can have long-term negative health effects, including increased anxiety, muscle breakdown, and disrupted sleep patterns .
Rhodiola works by regulating cortisol levels, preventing its excess production and helping the body better manage periods of intense stress. Several studies have shown that this plant can reduce cortisol levels in the blood, which helps reduce the impact of stress on the body.
A 2009 clinical study by Erik M Olsson, Bo von Schéele, and Alexander G Panossian (5) found that standardized Rhodiola extract was effective in treating stress-related fatigue , which impacts mental performance (concentration) and decreases cortisol associated with chronic stress.
The benefits of Rhodiola for stress management
Reduced fatigue and increased energy
One of the most sought-after effects of Rhodiola is its ability to combat stress-related fatigue . When a person is exposed to prolonged stress, they may experience low energy, fatigue, and an inability to concentrate. Rhodiola helps combat these symptoms by boosting metabolism and regenerating cells through its adaptogenic properties.
In a study conducted on students during an exam period, regular administration of Rhodiola extract reduced mental fatigue and improved cognitive performance, demonstrating its effectiveness in improving mental endurance during periods of high stress.
Improved mood and reduced anxiety
Chronic stress can often result in low mood and anxiety. Rhodiola has been shown to improve mood, reduce anxiety, and promote a sense of well-being. A study published in 2015 found that Rhodiola extract had beneficial effects on symptoms of anxiety and stress by balancing neurotransmitters involved in mood management.
Muscle Recovery and Sports Performance
Athletes and active individuals can also benefit from Rhodiola to improve their recovery after exercise and optimize their performance. In fact, this herb helps reduce post-workout muscle fatigue by improving oxygen delivery and reducing oxidative stress in the muscles. This is a major asset for those who practice intense sports or who are subjected to conditions of high physical stress.
Rhodiola and Ashwagandha: A powerful duo against stress
There are other adaptogenic herbs that, when combined with Rhodiola , can enhance its effects on stress management. One of the most popular is Ashwagandha . Used for thousands of years in Ayurvedic medicine, Ashwagandha (Withania somnifera) is also known for its adaptogenic properties and its effectiveness in reducing stress and anxiety.
By combining Rhodiola and Ashwagandha , you benefit from the stimulating and energizing effects of the former, while enjoying the calming and relaxing effects of the latter. This combination can be especially beneficial for those seeking a balance between mental stimulation and physical relaxation.
How to use Rhodiola to maximize its effects?
Forms and Dosages
Rhodiola as a dietary supplement is usually found in the form of capsules, tablets, powders, or liquid extracts. It is important to follow the dosage recommendations on the label or provided by a healthcare professional, as doses may vary depending on the concentration of the extract.
Generally, recommended doses range from 200 to 400 mg per day, depending on the form of supplement used. It is also advisable to take Rhodiola in the morning or early afternoon to avoid any stimulant effects before bedtime.
Medical consultation
Before adding any supplement to your routine, including Rhodiola , it is essential to consult a healthcare professional. Rhodiola is generally well tolerated, but it is best to make sure it is right for you.
Conclusion: Rhodiola, an effective natural remedy against stress
Rhodiola rosea is an exceptional plant for combating stress, improving energy, and promoting better mood management. Thanks to its adaptogenic properties, it helps regulate cortisol levels and reduce fatigue while promoting physical and mental recovery. Combined with other adaptogenic plants such as Ashwagandha , it becomes a great ally for anyone looking to overcome the harmful effects of stress.
Remember that, as with any dietary supplement, it is essential to consult a healthcare professional before starting treatment with Rhodiola .
Sources:
- Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty . Phytomedicine, 7(5), 343-350. DOI: https://www.sciencedirect.com/science/article/abs/pii/S0944711300800550?via%3Dihub
- Olsson, E., Panossian, A., & Scheele, B. (2009). A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue . Phytomedicine, 16(10), 841-848. DOI: https://pubmed.ncbi.nlm.nih.gov/19016404/
- Spasov, A., Wikman, G., Mandrikov, VB, Mironova, IA, & Neumoin, VV (2000). A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen . Phytomedicine, 7(5), 343-350. DOI: https://www.sciencedirect.com/science/article/abs/pii/S0944711300800781?via%3Dihub
- Panossian, A., Wikman, G., Sarris, J., & Sarris, J. (2010). Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy . Phytomedicine, 17(5), 325-336. DOI: https://pubmed.ncbi.nlm.nih.gov/20378318/
- Cropley, M., Banks, A., & Boyle, J. (2015). The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms . Phytotherapy Research, 29(9), 1364-1371. DOI: https://pubmed.ncbi.nlm.nih.gov/26502953/
