Rhodiola rosea, also known as Golden Root or Siberian Root, is an adaptogen that boosts stamina and has been used for centuries in Eastern Europe and Scandinavia. Its active ingredient, rosavin, is recommended for conditions such as chronic fatigue syndrome, fibromyalgia, and depression. It should be taken in small doses and for short periods.
Rhodiola is a small, bushy plant that tends to grow in the cool mountainous regions of Asia, Scandinavia, Eastern Europe, and the Arctic Circle. Although at least 200 hundred different varieties have been discovered to date, the one that researchers recommend for medicinal purposes is called Rhodiola rosea. It may also be called Golden Root, Siberian Root, or Rose Root in different herbal catalogs.
This species is considered an adaptogen, which means that it works primarily as an stamina booster. Many Westerners are much more familiar with another adaptogen called Siberian ginseng. Legend has it that the Vikings commonly consumed Rhodiola rosea to increase their strength during long campaigns. Eastern Europeans and Scandinavians also benefited from its fatigue-fighting properties. In some parts of the world, a bride was given a rhodiola bouquet to symbolize the arrival of new vitality and prosperity.
Most of the research on Rhodiola rosea has been done by Russian and Scandinavian scientists, although American and Canadian nutritionists have begun their own studies in recent years. One leading theory is that it directly affects the level of chemicals in the brain responsible for stamina and mood. Ginseng, on the other hand, tends to affect only the adrenal glands. In this sense, ginseng would be like taking caffeine tablets before a final exam, and Rhodiola rosea would be like taking an antidepressant. Once serotonin levels rise, most other mental and physical processes improve as well.
Rhodiola rosea is often recommended for conditions such as chronic fatigue syndrome, fibromyalgia, and depression. The active ingredient is a substance called rosavin, which appears to dramatically improve the physical endurance levels of mice in laboratory studies. Nutritionists suggest that any commercial supplement product must contain at least 2% standardized rosavin to be effective. This information can usually be found on the label.
Because Rhodiola rosea can drastically affect the body’s overall energy level, experts suggest starting with a minimal dose and increasing over several days. For the most stressful circumstances, a typical dose would be around 150 to 200 milligrams up to three times a day. Anything over 1,000 milligrams a day can be problematic. The supplement should only be taken for short periods, with planned breaks to allow the body to recover. Research on this plant in the West is still in the early stages, so the long-term effects remain unknown.
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