The Best Rhodiola Rosea Extract 3% Rosavins 1% Salidrosides (USP) | Hefei Dielegance Biotechnology Co., Ltd.
Rhodiola rosea is a natural herbal supplement that helps reduce stress and anxiety. People may use it if they’re working long hours at a high-stress job, are a student up against constant deadlines, or just looking for a way to manage anxiety.
This article will review common health claims surrounding Rhodiola rosea and compare them to the research. Then we’ll help you find a Rhodiola rosea supplement that works best for you.
What Is Rhodiola Rosea?
Rhodiola rosea is an adaptogen that helps the body adapt to stress. It’s a flowering plant that’s native to Eastern Europe, Asia, and other high-altitude regions. Rhodiola rosea also goes by “golden root,” “rose root,” or “king’s crown” and has been used in traditional medicine throughout Russia and Scandinavia for centuries. According to the NIH, it was historically used for fatigue, anemia, impotence, headaches, infections, and depression. More recently, Rhodiola rosea has gained attention for its therapeutic effects as an adaptogen.
What Is Rhodiola Rosea Used For?
What are Rhodiola rosea benefits? Rhodiola rosea has therapeutic potential, but more research needs to be conducted to back up some of the health claims being made about it. Some brands overhype the supplement’s effect on eliminating fatigue and improving physical performance — but studies fail to provide consistent evidence of these benefits.
Rhodiola Rosea For Exercise, Athletic Performance
Studies surrounding Rhodiola rosea for athletic performance are extremely limiting, with weak results.
A 2007 study challenged health claims implying that rhodiola supplements enhance physical performance by improving adenosine triphosphate (ATP) turnover. Twelve resistance-trained men took 1,500 mg a day for three days before an exercise test against a placebo group. Results showed no significant differences between groups for measures of ATP kinetics and exhaustion.
A double-blind, placebo-controlled, randomized study tested Rhodiola rosea extract and its impact on athletic performance. After one dose of Rhodiola rosea, participants showed a slight increase in time to exhaustion. They did not show increased signs of strength or reaction time when compared to the placebo. When participants took the supplement for four weeks — the results showed no improvement to physical performance measures.
Rhodiola Rosea For Fatigue
There are mixed results from studies that test Rhodiola rosea for physical performance and mental fatigue — most trials conclude that it “holds promise” for enhanced physical and mental performance without consistent evidence. Flaws in clinical trials limit accurate assessment of efficacy.
1) A double-blind, randomized, controlled trial tested a low dose of rhodiola rosea on 40 male international students during their exams. The trial separated the students into two groups to examine the supplement’s effect on their mental and physical well being against a placebo. Participants showed improvements in mental fatigue, physical fitness, and general well being. The researchers did not report adverse events or drop-outs.
2) A 2008 double-blind, randomized, controlled trial assessed the efficacy of rhodiola rosea extract on stress-related fatigue. Sixty participants were randomized to receive 576 mg of rhodiola rosea or placebo per day for 28 days. The study showed improvement in fatigue as measured by the Pines’ burnout scale. While that sounds promising, this study includes incomplete data and reported protocol deviations, such as skipping a day of taking the supplement during the study.
3) A study in 2009 tested rhodiola rosea on endurance exercise performance, mood, and cognitive function of 15 active college women. The participants took an acute dose of either rhodiola or a placebo in a double-blind, random crossover one hour before testing. It found that those who took 3 mg/kg (about 150-200 mg for a physically active woman) of rhodiola before the test ran raster and recorded a lower heart rate.
Rhodiola Rosea For Anxiety
Studies on Rhodiola rosea for anxiety are preliminary and should not be considered conclusive. A 2015 study tested Rhodiola rosea extract on anxiety, stress, cognition, and mood on 80 mildly anxious participants. The group demonstrated reduced anxiety, stress, confusion, depression, and anger after 14 days. But there was one big caveat: the study was self-reported and did not include a placebo. The researchers could not conclude a causal relationship between rhodiola and its impact on anxiety.
Another preliminary study tested Rhodiola rosea on ten people to find that it significantly reduced anxiety after seven months. These findings warrant further research of the supplement for anxiety as this study did not include a placebo, control group, or blinding.
Rhodiola Rosea For Depression
A 2007 study published in Nord J Psychiatry found evidence that Rhodiola rosea may reduce symptoms of depression. A six week, randomized, double-blind, placebo-controlled study included 89 participants who were selected based on their answers to Hamilton Rating Scale for Depression (HAMD) questionnaires. Those who scored between 21 and 31 were randomized into three groups. Groups A and B were given different doses of Rhodiola rosea extract and showed improvements with depression, insomnia, and emotional stability. Group C took a placebo and did not show the same improvements.
Does Rhodiola Rosea Really Work?
According to the research referenced above, it appears that Rhodiola rosea has been shown to reduce symptoms of depression in general and can also assist with insomnia and emotional stability. However, results are mixed for rhodiola’s use in treating anxiety, fatigue, and athletic performance.
Thus, Rhodiola rosea is generally recommended to take to manage depression and its side effects as supported by studies. However, other use cases vary in respect to efficacy, and individuals who are considering taking rhodiola for other conditions than depression may want to look at other supplement options.
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