Rhodiola rosea, also known as golden root, has emerged in recent years as a natural means of promoting mental and physical health. This remarkable adaptogen is not only an ancient remedy used in folk medicine, but has also attracted attention in modern research. In this article, you will learn all about the calming effects of Rhodiola rosea.
Rhodiola rosea is a hardy plant that thrives in the cold, mountainous regions of Europe, Asia and North America. It belongs to the stonecrop family and has been used in traditional medicine for centuries. The Vikings already valued the root of this plant for its invigorating and balancing effect.
The special feature of golden root lies in its adaptogenic properties. Adaptogens are plant substances that help the body to cope better with stress by regulating the stress response and supporting the balance in the organism.
The healing effect of Rhodiola rosea is attributed to a large number of bioactive substances. The most important active ingredients include:
The combination of these active ingredients makes Rhodiola rosea a versatile medicinal plant with a wide range of health benefits. It is mostly used as a dietary supplement in the form of standardised rose root extract and in modern medicine it is used to supplement therapy.
The adaptogenic properties of golden root are particularly valuable for mental complaints such as anxiety, stress and depression. Adaptogens help the body to respond better to stress factors by regulating stress hormones and stabilising the function of the adrenal cortex. Rhodiola rosea thus supports emotional stability and general well-being.
Stress is one of the main reasons why people take Rhodiola rosea. One of this plant's key mechanisms of action involves hormones, particularly cortisol. This stress hormone is released more frequently in times of stress and, in the case of chronic stress, can lead to exhaustion, sleep problems and a weakened immune system.
Studies show that the plant helps to attenuate the body's stress response and to increase resilience to emotional and physical stress. Users report increased composure and better management of stressful situations.
In addition to its stress-relieving effect, Rhodiola rosea also has positive effects on physical and mental performance. It supports the mitochondria in energy production, which has a positive effect on general vitality.
The plant is often used by athletes to improve endurance and recovery. It promotes oxygen uptake in cells and reduced the formation of lactate in studies, which increases performance.
Roseroot also benefits cognitive function. The plant helps to improve concentration, memory and mental sharpness. These effects can help you to keep a clear head, especially in stressful or challenging times.
Menopause is a time of hormonal change that is often associated with stress, mood swings and sleep problems. Rhodiola rosea can provide natural support by promoting hormonal balance and improving emotional stability.
Women often report a reduction in hot flashes, better sleep and an overall sense of balance. The plant's stress-relieving properties help to better manage the challenges of menopause.
High blood pressure is often a result of chronic stress and physical overload. Goldenseal can help lower blood pressure by calming the sympathetic nervous system and supporting cardiovascular health. The plant's antioxidant properties also help to protect blood vessels from oxidative stress and improve blood flow.
Golden root promotes the production of serotonin in the brain. Serotonin, often referred to as the ‘happy hormone’, plays a crucial role in emotional balance and can counteract depressive moods.
The calming effect of Rhodiola rosea makes the plant a valuable aid for those suffering from anxiety disorders and depression. Studies show that the plant can alleviate the symptoms of generalised anxiety and mild to moderate depression. It does this primarily by increasing serotonin and dopamine levels and reducing cortisol.
The mood-boosting effect of golden root often occurs after just a few weeks. Unlike some synthetic antidepressants, the plant is well tolerated and thus offers a herbal option.
Rhodiola rosea as a dietary supplement can usually be taken daily and also for long periods of time, even several months. To maintain its effectiveness and avoid habituation effects, it is often recommended to take it for three months at a time, followed by a break.
Rhodiola rosea is best known for its stress-relieving and adaptogenic properties. It helps promote emotional balance, boost cognitive performance, improve physical endurance and alleviate symptoms of mild depression and anxiety. It also supports hormonal balance and can help with exhaustion and menopause.
The effect of Rhodiola rosea can vary from person to person. Initial effects, such as an improvement in energy and mood, can often occur after just a few days or weeks. However, for long-term goals such as stress resistance or support for depression, it may take several weeks before the full effect is felt.
Due to a lack of data, golden root should not be taken if you are pregnant or breastfeeding.
Sources:
Ali, Z., Fronczek, F. R., Khan, I. A. 2008. Phenylalkanoids and monoterpene analogues from the roots of Rhodiola rosea. Planta Med. 74(2):178-81. https://pubmed.ncbi.nlm.nih.gov/18240104/
Kucinskaite, A., Briedis, V., Savickas, A. 2004. Experimental analysis of therapeutic properties of Rhodiola rosea L. and its possible application in medicine. Medicina. 40(7):614-9. https://pubmed.ncbi.nlm.nih.gov/15252224/
Walker, T. B., Robergs, R. A. 2006. Does Rhodiola rosea possess ergogenic properties? Int J Sport Nutr Exerc Metab. 16(3):305-15. https://pubmed.ncbi.nlm.nih.gov/16948486/
Fintelmann, V., Gruenwald, J. 2007. Efficacy and tolerability of a Rhodiola rosea extract in adults with physical and cognitive deficiencies. Advances in Therapy. 24(4):929-939. https://pubmed.ncbi.nlm.nih.gov/17901042/
De Bock, K. et al. 2004. Acute Rhodiola rosea intake can improveendurance exercise performance. Int J Sport Nutr Exerc Metab. 14(3):298-307. https://pubmed.ncbi.nlm.nih.gov/15256690/
Abidov, M. et al. 2003. Effect of extracts from Rhodiola rosea and Rhodiola crenulata (Crassulaceae) roots on ATP content in mitochondria of skeletal muscles. Bull Exp Biol Med. 136(6):585-7. https://pubmed.ncbi.nlm.nih.gov/15500079/
Abidov, M. et al. 2004. Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood. Bull Exp Biol Med. 138(1):63-4. https://pubmed.ncbi.nlm.nih.gov/15514725/
Pooja Bawa, A. S., Khanum, F. 2009. Anti-inflammatory activity of Rhodiola rosea -“a second-generation adaptogen“. Phytother Res. 23(8):1099-102. https://pubmed.ncbi.nlm.nih.gov/19152369/
Chen, Q. G. et al. 2008. Effects of Rhodiola rosea on body weight and intake of sucrose and water in depressive rats induced by chronic mild stress. Zhong Xi Yi Jie He Xue Bao. 6(9):952-5. https://pubmed.ncbi.nlm.nih.gov/18782541/
Mattioli, L., Funari, C., Perfumi, M. 2008. Effects of Rhodiola rosea L. extract on behavioural and physiological alterations induced by chronic mild stress in female rats. J Psychopharmacol. 23(2):130-142. https://pubmed.ncbi.nlm.nih.gov/18515456/
Bystritsky, A., Kerwin, L., Feusner, J. D. 2008. A pilot study of Rhodiola rosea (Rhodax) for generalized anxiety disorder (GAG). J Altern Complement Med. 14(2):175-80. https://pubmed.ncbi.nlm.nih.gov/18307390/
Darbinyan, V. et al. 2007. Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. Nord J Psychiatry. 61(5):343-8. https://pubmed.ncbi.nlm.nih.gov/17990195/
