Overview of Rhodiola rosea
Rhodiola rosea is an herb that can increase your energy levels, while simultaneously reducing/balancing cortisol. It is commonly used by athletes to boost endurance and strength (+sexual performance), but its truly unique and medicinally important ability is in helping persons dealing with chronic fatigue and/or stress due to a competitive/busy/stressful lifestyle. This herb both modulates cortisol (stress hormone), and boosts your energy by stimulating mitochondrial ATP production, making it an incredible adaptogen for the average modern-day person.
Often in the modern day, the average person’s sympathetic nervous system is activated (fight or flight) by life stressors (e.g. competitive lifestyle, comparative social media, onslaught of marketing, etc.). From an evolutionary perspective, the sympathetic nervous system activated when encountering a bear/enemy, so that the body could forego its natural healing rhythms in favour of a rush of cortisol, which increased blood flow, increased energy (by cannibilizing muscle tissue to produce glucose), and dilated airways; but when these “threats” against our nervous system become daily, minute-to-minute stressors, the initial energy boost eventually compounds into fatigue.
This is a common scenario in many people today, and it harkens to the absolute marvel that is Rhodiola rosea. For this herb modulates and decreases cortisol, helps to mitigate the symptoms of chronic stress, turns off the sympathetic mechanisms and encourages the parasympathetic (rest-and-digest) nervous system, all while simultaneously enhancing mitochondrial ATP (energy) production. That means you get a boost of energy, while also nourishing and allowing your parasympathetic nervous system to activate. It’s sort of like adding a miniature battery to your electric vehicle while the old, overheated one recovers. It’s the best of both worlds for the busy/stressed out person.
Rhodiola primarily exerts its adaptogenic effects by influencing the hypothalamic-pituitary-adrenal (HPA) axis. By this action, it lowers/modulates cortisol, improves mitochondrial ATP production, and modulates neurotransmitters (serotonin, dopamine, and norepinephrine). The downstream effects include a balanced/better mood, an increase in energy and endurance, higher libido, better sexual function in men, long-term immunological health due to the activation of the PNS (parasympathetic nervous system), and more. It has a pronounced effect on the liver as well, partially due to antioxidant properties, but also because of its cortisol modulation. When the body is producing excess cortisol, muscle tissue proteins burns up into amino acids which must be transmuted by the liver into glucose, burdening the organ.
For anyone new to the beautiful and intricate world of herbs, there are few better to implement into your life than Rhodiola rosea.
Table of Contents
Phytochemistry & Energetics
- Phenylpropanoids: Rosavin, Rosin, Rosarin (specific to Rhodiola rosea)
- Phenylethanol Derivatives: Salidroside (rhodioloside), Tyrosol
- Flavonoids: Rodiolin, Rodionin, Rodiosin, Acetylrodalgin, Tricin
- Monoterpenes: Rosiridol, Rosaridin
- Triterpenes: Daucosterol, Beta-sitosterol
- Phenolic Acids: Chlorogenic acid, Hydroxycinnamic acid, Gallic acid
- Essential Oils: Geraniol (responsible for rose scent, found in small amounts)
- Tannins
Organs/Glands affinity: HPA axis, Hypothalamus, Pituitary, Adrenals, Liver
Description
Family: Crassulaceae
Parts used: Root
The rhizomes are stout, ranging from 0.4-5 cm in diameter, and either erect or horizontal, producing pale brown fibrous roots below and floriferous (or occasionally sterile) ascending stems above. Male plants tend to have stems that separate more readily from the rhizome compared to female plants. The rhizome leaves are scale-like, measuring 2-7 mm long and reddish-brown, while the stem leaves are fleshy, ranging from 7-40 mm in length, oval, obovate, or oblong, and spirally arranged. These leaves typically have dentate margins and are dark green to glaucous, sometimes with a reddish tint.
The flowers appear in terminal, corymbose to umbellate cymes, ranging from 0.5-7 cm in diameter, with one to over 150 flowers, each measuring up to 7 mm in diameter. Flowering begins in early summer, sometimes before the leaves have fully expanded. The petals can be greenish, yellow, reddish, purple, or various shades in between.
The plant produces erect, brown follicles containing small, brown or orange-brown winged seeds. In addition to seed dispersion, the plant’s rhizomes can be disseminated through pieces that break off and are carried by water, ice, or wind, aiding in the plant’s spread.
Medicinal Actions
- Adaptogenic (cortisol-modulator, neurotransmitter-modulator)
- Anti-depressant
- Aphrodisiac
- Astringent
- Tonic (Usually a tonic is best used after internal cleansing/detoxification is done and the patient is entering the “rebuilding” phase, but in this case, Rhodiola supports the parasympathetic system while simultaneously bolstering tissue)
- Hepatoprotective
- Hepatorestorative
- Anti-tumour (lesser effect, mostly due to parasympathetic activation)
Historical Uses
- Rhodiola rosea was named “Roseroot” because the root smells like roses. “Gold root” or “golden root” due to its high value in medicine.
- Was used for fatigue, memory problems, poor attention span, boosting mental performance and physical endurance in workers.
- Used to treat depression, anemia, immunity issues, gastrointestinal problems, and nervous system disorders.
- Helped with altitude sickness in mountain regions.
- In Siberia, it was given to newlyweds for fertility and healthy children.
- Used as a cold and flu remedy in harsh winters (especially in Mongolia and Central Asia).
- Believed to enhance longevity and work productivity.
- Secretly transported and traded across Siberia and the Caucasus for other goods like wine, fruit, garlic, and honey.
- Chinese emperors sent expeditions to bring it back for medicinal use.
- Vikings used it to improve strength and endurance.
- It was often used in European folk love potions. In the 13th century, the Ukrainian prince Danila Galitsky, whose reputation rivalled that of Casanova, was said to have used it as an aphrodisiac.
- In 1961, Russian scientists discovered its adaptogenic properties in Siberian forests.
- It became known for protecting against mental and physical stress, toxins, and cold.
- Used in alcoholic tinctures (like “nastojka”) for general wellness.
- Sometimes used in hair care for hair growth, preventing hair loss, and treating dandruff.
- Known for treating burns, bites, and other skin irritations (using paste or tea).
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Medicinal Uses
- Chronic Stress
- Chronic Fatigue Syndrome
- Mental/Physical exhaustion
- Improve mental performance, concentration, & memory, particularly under stress conditions
- Enhances physical performance
- Enhances strength and endurance
- Enhances sexual performance in men
- Enhances libido in men/women
- Depression
- Discussion of 3 Adaptogen Use Cases:
Borage is fantastic for long-term, gentle support for adrenal recovery, hormonal balance, and emotional stability. Licorice is a more targeted remedy for those with low cortisol and adrenal insufficiency, it’s best used in cases of definite adrenal fatigue, cortisol insufficiency, and is better as a short-term remedy. Rhodiola is a cortisol-modulator and great for dealing with acute stress and energy depletion—it is a fantastic entry point for someone new to herbs because it will have long-term beneficial effects, with simultaneous obvious short-term ones. Summary: For most people, borage is a fantastic long-term herb to bolster the adrenals and for hormone modulation, licorice is for short-term use in specific cases, and Rhodiola is incredible as a first adaptogen with short/medium-term positive effects and even longer.There is perhaps no better herb suited to the busy / stressed out individual entering the beautiful world of herbs to try than Rhodiola rosea! (+ it improves your sex life)
Cultivation
Growing conditions
Grows in USDA zones 2-7.
Native to Siberia and Russia, and can be found in subarctic areas of the Northern Hemisphere.
Can withstand many soil types, but prefers sandy, rocky soils, though these terrains will produce small roots. To cultivate a large root with good medicinal properties, grow in full sun, well-drained soil, rich soil. Plant in deeply worked soil for maximum root production.
Propagate by seed (preferably stratified), sow on the surface and cover lightly with potting soil. Water thoroughly, takes 1-2 months to germinate, do not let seedlings dry out, but do not over-water.
Can also be propagated by crown division.
Grows slowly in first year, wait until a good amount of leaves before transplanting elsewhere. Plant 8-10 inches apart, 14 inches between rows.
Harvest after 3-5 years in the Fall, when the tops have died back fully. Dig roots by hand with a potato digger / by hand.
Cautions & Contraindications
Caution in depressed patients with hysteric/phobic symptoms
Caution in bipolar disorder
Avoid stimulants such as caffeine in conjunction
Scientific Research
1) Efficacy in Alleviating Stress-Induced Conditions
A comprehensive review titled “The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence” delves into Rhodiola’s traditional use and its adaptogenic properties. The study highlights its potential in stimulating the nervous system, treating stress-induced fatigue and depression, and enhancing physical performance. The authors conclude that Rhodiola rosea preparations show promise in managing various stress-induced conditions.
2) Impact on Chronic Fatigue Symptoms
An open-label clinical trial investigated the effects of Rhodiola rosea extract on individuals experiencing prolonged or chronic fatigue. Participants received 400 mg of the extract daily for eight weeks. The results indicated significant improvements in fatigue symptoms, mood, and concentration, suggesting that Rhodiola rosea may be an effective treatment for chronic fatigue.
3) Role in Stress Management and Burnout
A review titled “Stress management and the role of Rhodiola rosea: a review” examines several clinical studies focusing on stress, burnout, and chronic fatigue. The findings suggest that Rhodiola rosea extract is effective, safe, and well-tolerated in managing these conditions. The review underscores Rhodiola’s potential as a valuable adaptogen in stress management.
Dosages
Tincture: 1-3ml, 3x/day (1:5, dried herb, 50% alcohol)
Capsule: 3 caps, 3x/day
This Post was all about Rhodiola rosea (Arctic Root)
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