Gema García Marcos
Updated Tuesday, February 13, 2024-16:17
Rhodiola is said to be a natural 'antidepressant' (be careful with this) that helps calm anxiety, limits cortisol and makes us feel better. But where does it come from and what are its real benefits?
"Rhodiola or 'rhodiola rosea' is a flowering plant found mainly in the arctic regions of Europe, Asia and North America. Also known as
'rose root' or 'arctic root',
its long history dates back to the times of the
Vikings who used it to give energy to their warriors
and, although there is evidence of its use in traditional medicine since Ancient Greece, in recent years it has gained popularity due to its high content of powerful
antioxidant and anti-inflammatory
bioactives that, "as has been shown, they provide various health benefits associated with metabolic health," explains Andrea Calderón, professor of Nutrition at the European University.
However, "its main effect has to do with its function as an
adaptogen
, thanks to some substances it contains such as salidroside and rosavina."
The properties are found in its root and are known since ancient times and used in traditional Chinese medicine, Siberia and Scandinavia.Shutterstock
What are adaptogens? "Adaptogens are substances that promote resilience, that is, they contribute to
resistance to stress and the maintenance of physiological function
in situations where balance is challenged: they contribute to reducing fatigue and anxiety or to better rest."
In this sense, "rhodiola appears to improve physical performance under pressure,
reducing fatigue and tension drops in sports
, as well as general well-being, which is why it is experiencing great popularity in the nutritional supplements industry."
Some studies also link its regular use "with
improvements in mental performance and concentration during times of exams
or more intense work, and even to reduce fatigue."
Miriam Moral, civil engineer, specialist in integrative medicine and CEO be.integrative points out that "what this adaptogen does is help the nervous system to adapt and
not always be in a state of alarm (anxiety)
. I like it a lot. , because it also reduces the feeling of fatigue, both physically and mentally."
What you have to be careful with is describing it as a 'natural antidepressant', as Andrea Calderón warns us. "Although the studies carried out to date provide promising results regarding rhodiola in cases of depression, the diversity of designs, doses, concentrations of bioactive compounds or administration time justifies caution and the need for more research."
Calderón clarifies that "most of the research that finds positive results has been carried out with extracts of SHR-5 from this plant that contains
controlled concentrations of salidroside, rosavin, Rosine and p-tyrosine
and
in situations of mild depression to moderate for at least 6-10 weeks
. Its effects revolve around
improvements in insomnia, possible emotional stabilization or management of stress and anxiety, and progress in general symptoms.
At a deeper level, it acts on the neurotransmitter and neuroendocrine systems, stimulating neurogenesis and
improving the function of mitochondria, the inflammatory situation and combating oxidative stress
."
However, he emphasizes, "it must be insisted that, despite the promising results, it is not a treatment for depression and more studies are required for its regular use in conditions of this type."
Rhodiola can "
be taken without a prescription
since it is a freely available supplement." Normally, the recommended daily dose or that has shown effects is "around 300-400mg/day for several weeks, equivalent to
1-2 capsules per day
depending on the concentration of each supplement."
Although there are no clear recommendations about the best time of day to take it, "it is
preferable in the first half of the day (breakfast or lunch) accompanied by a glass of water
."
Also, "it can
be taken as an infusion by adding a teaspoon of the root extract to water and letting it rest
, but the dose and concentration is lower and the studies are based on supplements and not infusions."
Can it be taken always or do you have to rest? "Currently, we do not have long-term studies that provide results on this matter and, in the majority, they use it for weeks or a few months so,
as a precaution, it is preferable to rest every 2-3 months for approximately a few weeks or a month
, although it may not be a risk to include it for longer periods of time.
Rhodiola can be purchased "in specialized nutrition stores and, increasingly, it is an ingredient in supplements found in supermarkets or online stores."
In this sense, Miriam Moral emphasizes "the importance of taking good quality." Let's take note!