How long does it take for Rhodiola rosea to work?

Some compounds from adaptogenic plants require a certain amount of time to start showing visible effects. This is the case, for example, with various types of ginseng (e.g. Korean, Indian), which work best after a few weeks. However, there are herbal raw materials that have an immediate effect, i.e. they modulate various biochemical and physiological functions within a few dozen minutes after ingestion.

1. The origin of Rhodiola rosea
2. Scientific research on mountain rosehip
3. How is Rhodiola rosea used?

The origin of Rhodiola rosea

Rhodiola rosea, also known as Arctic root, is characteristic of the northern hemisphere. It belongs to a specific family of plants called Crassulaceae. Most members of this family are succulents that spread easily through runners or by rooting through fallen leaves.

In traditional European, Asian and American medicine, Rhodiola has been used for centuries to combat fatigue, pain, dementia, depression and anxiety, as well as cardiovascular and respiratory diseases. Throwing rosehip leaves or drinking infusions made from them is one of the traditional methods of improving the performance of people living in the mountains and struggling with altitude sickness.

Scientific research on mountain rosehip

Pharmacological studies (conducted outside the body) of active substances and metabolites of Rhodiola rosea have shown inhibitory effects on changes characteristic of Alzheimer's, Parkinson's, Huntington's, depression, cancer, diabetes, as well as ischaemic heart disease and brain injury. Furthermore, cardio- and hepatoprotective properties of the active substances in Rhodiola rosea have been observed.

Reliable studies involving humans have primarily tested the effect of Rhodiola rosea on parameters related to physical fatigue. In strength training, a supplement with salidrosides helps to achieve better movement dynamics and better anaerobic capacity, which is probably a consequence of the modulation of adrenaline and noradrenaline levels. It also has an antioxidant effect, so it can reduce muscle damage caused by intense exercise.

In addition, the effect of Rhodiola rosea on mental fatigue, which can be particularly noticeable in cases of chronic fatigue, as well as on mood disorders, has also been observed. One clinical study showed that this herbal raw material has antidepressant potential. It may be particularly useful for people who are not ready to undergo pharmaceutical treatment because their symptoms are not so severe.

How is Rhodiola rosea used?

Rhodiola rosea is usually used in the form of extracts in capsules or tablets, in which the content of the main active substances, i.e. salidrosides, is stable at around 1%. The total extract content per serving is usually around 200-400 mg. Rhodiola rosea takes effect after the first use, about an hour after ingestion, so there is no need to wait several days or weeks.

Sources:

• Ballmann CG, Maze SB, Wells AC, Marshall MM, Rogers RR. Effects of short-term Rhodiola Rosea (Golden Root Extract) supplementation on anaerobic exercise performance. J Sports Sci. 2019 May;37(9):998-1003. doi: 10.1080/02640414.2018.1538028. Epub 2018 Oct 29. PMID: 30371146.
• Williams TD, Langley HN, Roberson CC, Rogers RR, Ballmann CG. Effects of Short-Term Golden Root Extract (Rhodiola rosea) Supplementation on Resistance Exercise Performance. Int J Environ Res Public Health. 2021 Jun 29;18(13):6953. doi: 10.3390/ijerph18136953. PMID: 34209617; PMCID: PMC8297178.
• Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJ. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 2013 Mar;27(3):839-47. doi: 10.1519/JSC.0b013e31825d9799. PMID: 23443221.
• Mao JJ, Xie SX, Zee J, Soeller I, Li QS, Rockwell K, Amsterdam JD. Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial. Phytomedicine. 2015 Mar 15;22(3):394-9. doi: 10.1016/j.phymed.2015.01.010. Epub 2015 Feb 23. PMID: 25837277; PMCID: PMC4385215.