Commonly known as golden root, rose root, roseroot, Aaron’s rod, arctic root, king’s crown, lignum rhodium, orpin rose. It is considered an adaptogenic herb, meaning that it acts in non-specific ways to increase resistance to stress, without disturbing normal biological functions. The herb grows at high altitudes in the arctic areas of Europe and Asia.
In Russia and Scandinavia, R. rosea has been used for centuries to cope with the cold Siberian climate and stressful life. While animal tests have suggested a variety of beneficial effects for Rhodiola rosea extracts, there is scientific evidence only for depression as a benefit in humans. A 2007 clinical trial from Armenia showed significant effect for a Rhodiola extract in doses of 340–680 mg per day in male and female patients from 18 to 70 years old with mild to moderate depression. No side effects were demonstrated at these doses. Another study also found antidepressant properties, possibly via the plant’s inhibition of MAO-A and MAO-B.
Rhodiola’s efficacy was confirmed in a 2011 review of 11 placebo-controlled human studies. The reviewers considered studies that all had study designs rated as moderate to good quality, and the analysis of their combined data concluded that rhodiola might have beneficial effects on physical performance, mental performance, and certain mental health conditions. The reviewers noted that very few adverse events are reported, suggesting a good safety profile. Another, small human trial of rhodiola at UCLA published in 2008, reported significant improvement in 10 people with generalized anxiety who took the herb for 10 weeks. Side effects were generally mild or moderate in severity. The most common unwanted effects were dizziness and dry mouth. Rhodiola appears to work faster than conventional antidepressants, often in less than a week.
Look for products that are similar to those studied in clinical trials containing 2-3% rosavin and 0.8-1% salidroside. Start with 100 mg once a day for a week and then increase the dosage by 100 mg every week, up to 400 mg a day, if needed. Because of its stimulating properties and potential to interfere with sleep, Rhodiola rosea should be taken early in the day.
Cautions and Side Effects
Check with your doctor first if you have a mental health disorder; particularly if you have been diagnosed with bipolar disorder (manic depression) or schizophrenia. Do not take at the same time as mineral supplements: allow at least an hour between them to ensure absorption is not affected. May cause insomnia due to its stimulating action.