Rhodiola rosea (rhodiola rosea) is one of the more popular adaptogens valued for its health-promoting properties and support in shaping the physique.
As a stress reducer, it was successfully used in Europe, as well as in traditional Chinese medicine. Currently, we know many more beneficial properties that we can benefit from through supplementation.
Rhodiola rosea
Rhodiola rosea is a perennial plant found mainly in cold regions such as Siberia or the Arctic. Due to where it occurs, it is also called arctic root.
This plant, which grows on cliffs, gained huge popularity in Europe, where it was used as a remedy to improve well-being, add energy and increase endurance. Some sources even mention that Vikings used it for this purpose.
The effect of the plant extracts was so effective and desirable that it was permanently introduced and has been used for millennia in traditional Chinese medicine. Initially, the aim was a calming and stress-reducing effect.
Among other things, relatively large amounts of flavonoids, phenols and alkaloids are responsible for many of the properties of arctic root. The main active ingredients of Rhodiola are:
- tyrosol along with salidrosides,
- viridosides,
- rosavins,
- procyanidins.
Rhodiola rosea – popular properties
Rhodiola rosea belongs to the group of adaptogens, that is, plants characterized by properties that increase resistance to stress and reduce its level. Stress is one of the factors increasing the development of serious disease conditions.
Moreover, prolonged exposure is also associated with the secretion of larger amounts of the catabolic hormone, cortisol. Excessive stress limits the possibilities of shaping the physique, worsens well-being and negatively affects mental functions.
Studies confirm that Rhodiola rosea, thanks to its content of rosavins (rosin, rosavin), among other things, lowers stress levels. In addition, administering 400mg of extract per day for four weeks resulted in a reduction in its effects, such as fatigue and decreased motivation. Rhodiola also helps with chronic stress and depressive states.
In another study, people with mild and moderate depression were divided into three groups: one taking 340mg of arctic root, one receiving 680mg of extract, and one receiving placebo. In the last group, little changed, whereas in the people supplementing Rhodiola rosea, after six weeks, a clear improvement in health and well-being was noted. All this is due to the action of salidrosides and rosavins.
The plant is attributed with properties that optimize neurotransmitters in the brain, thereby affecting the overall condition of the body and the alleviation of depressive states together with accompanying symptoms. The ingredients of arctic root affect serotonin, called the happiness hormone, and dopamine. In principle, this is about inhibiting the breakdown of the aforementioned neurotransmitters, which are among monoamines.
Interestingly, this also applies to noradrenaline. Rhodiola rosea is characterized by inhibitory properties with respect to monoamine oxidase and increases the expression of related receptors. It is worth mentioning that there is even a study showing the potential of rosavins and salidrosides when it comes to raising serotonin levels regardless of nicotine dependence, which undoubtedly, under normal conditions, is associated with it.
The plant’s influence on the brain and mental functions should also not be overlooked. Let us begin with the fact that the salidrosides present in it show neuroprotective, antioxidant and corticosteroid-lowering properties, such as cortisol. Studies confirm that supplementation with arctic root protects the nervous system and the brain, while supporting their functioning. More precisely:
- protects neurons from the effects of hypoglycemia,
- protects against the excessive increase and action of free radicals,
- reduces oxidative stress,
- has anti-inflammatory effects,
- increases tolerance and resistance to stress,
- protects against the harmful excessive action of glutamate,
- supports the regenerative processes of the nervous system.
The fact is that Rhodiola rosea, taken in appropriate doses, can reduce mental fatigue, increase energy and vitality, and improve physical and mental performance. What is more, improvements in concentration, memory, learning and perception have been noted.
Rhodiola rosea helpful in sport
Many of the properties I mentioned are also useful in the context of improving sports performance. Taking care of health and the condition of the body should always be the foundation of shaping the physique and improving exercise capacity. A perfect example will be the effect of arctic root extract on the sensitivity of cells to insulin.
Studies confirm that the ingredients contained in Rhodiola rosea increased glucose uptake by skeletal muscles and improved the sensitivity of cells to insulin. The supplement can be successfully used in
insulin resistance and diabetes to improve insulin and glucose metabolism.
What is important is that insulin resistance is accompanied by the inhibition of glucagon, as a result of which larger amounts of body fat are stored, and the burning of stored fat becomes much more difficult (even with lower food intake and increased physical activity). Therefore, supplementation with the extract of this plant will have a beneficial effect on health and work on the physique.
Moreover, it works well when we are thinking about improving endurance and performance. According to studies, people taking Rhodiola rosea noted less fatigue, improved cardiovascular fitness and an increase in VO2max.
