Rhodiola rosea (Rhodiola rosea)

(Rhodiola rosea)

Description

The pink stonecrop is a perennial spiky plant with small yellow flowers. It belongs to the Crassulaceae family and gets its name from its thick rhizome, which smells strongly of roses. It occurs naturally mainly in the Arctic and subarctic regions of the northern hemisphere, but in Asia it can be found, for example, in Japan, Korea, Russia, China and Mongolia, but only at higher altitudes. It is also rare in the Czech Republic, for example in the Krkonoše Mountains and the Hrubý Jeseník Mountains, but due to abundant collection it has been almost extirpated in the Czech Republic (1, 2).

History

Rhodiola is a traditional medicinal plant, especially in Asia and Siberia, where its root has been attributed with extraordinary healing and magical properties for centuries – hence the name “golden root”. It has been used, for example, to treat colds and flu, as well as for general strengthening during a severe winter, and even to treat cancer or tuberculosis. In Europe, it was very popular in the past, especially in Scandinavia. The Vikings used it to increase physical strength and stamina, it was known to Carl Linné, the founder of modern botany, and in 1755 it was included in the first Swedish pharmacopoeia. However, a breakthrough in its research came in 1961, when it was identified in the Altai Mountains by Russian botanist G. V. Krylov. He found that extracts of the root contained powerful adaptogens. Subsequent scientific research has confirmed the plant’s wide-ranging medicinal effects, particularly in the areas of physical and mental performance, but research charting its use in the treatment of cancer, radiation sickness and other ailments is also promising. In 1969, Rhodiola (specifically its liquid extract) is included in official Soviet medicine – it was recommended as a stimulant for fatigue conditions, to increase attention and work productivity, and also for psychiatric and neurological problems (1).

Healing effects

Rhodiola rosea contains a variety of active substances, many of which are unique in nature and are not found in other representatives of the rhodiola genus. These include the phenylpropanoids rosavin, rosin and rosarin, the flavonoids rhodiolin, rhodionin, rhodiosin, the monoterpenes rosiridol and rosaridin, salidroside, phenolic acids and other substances. Many of these act as potent adaptogens and some have epigenetic effects (1, 35).

Resistance to stress

Rhodiola is one of the best known adaptogens. This term has been used since the 1960s to refer to substances that do not have negative effects, yet increase resistance to physically, chemically, biologically and psychologically harmful factors, so-called stressors. Extensive research on this topic took place from the 1960s to the 1980s, mainly in the former Soviet Union, where scientists focused extensively on investigating natural substances that help people survive periods of prolonged high stress while maintaining mental and physical performance (3, 4).

Rhodiola contains phenolic compounds, which are substances similar to catecholamines that are involved in the activation of the nervous system in the early phase of the body’s stress response (5).

However, there are a number of mechanisms involved in stress protection: For example, it has a significant protective effect on nerve cells, which it protects against the action of toxins and free radicals, while stimulating the function of the nervous system. It is also an important activator of the enzyme AMPK (activated protein kinase), which stimulates the absorption of glucose from the blood into the muscles. The action of stress hormones leads to, among other things, an increase in blood glucose levels, which has many negative effects on health. In addition, Rhodiola contains tyrosine, which alleviates the depletion of brain catecholamines due to stress, reduces fatigue and also increases mental performance in people under stress – this substance has also been tested with positive effect in the military during operations requiring demanding performance in situations with extreme levels of stress, fatigue and lack of sleep.

Mental performance and brain function

Adaptogens, including rhodiola, are characterized by a significant stimulating and tonic effect, thus promoting mental performance. These effects are most pronounced when a person is exposed to fatigue and stress. Unlike some commonly used stimulants (e.g. Ephedrine), they have no negative side effects and do not create dependence (5, 11).

Rhodiola has been shown to have a positive effect on virtually all cognitive processes, including memory, concentration, learning, numerical operations, analysis, evaluation, planning and more. (35) For example, when rhodiola was administered to a group of 27 students, doctors and scientists in the period prior to anticipated intense intellectual activity (such as exams), they experienced an improvement in the quantity and quality of work performed, an improvement in intellectual capacity, and a reduction in the loss of work capacity due to fatigue. The effect here was noted when taking 100-150 mg of the extract twice a day for 2-3 weeks (38).

In addition, rhodiola has a protective effect on nerve cells and promotes the formation and differentiation of new neurons in the brain, including the hippocampus, the area responsible for memory. (35, 37) It protects brain cells not only against free radicals, for example, but also against stress, which has been shown to have negative effects on brain performance (1)

Physical and mental fatigue

Several studies have demonstrated the efficacy of rhodiola for both physical and mental fatigue; on the other hand, some of these studies have demonstrated formal deficiencies. (29, 30) Rhodiola has proven very effective for a set of symptoms for which the term “neurasthenia” was previously widely used, including, for example, fatigue and weakness (even after little physical or mental exertion), reduced work performance, difficulty sleeping, as well as irritability, distractibility, and headaches or reduced ability to recover after exertion.

Experiments on animals also showed an interesting fact: when rhodiola was given to them in lower to moderate doses, it acted as a powerful stimulant, improving brain activity. For example, it increased the production of certain neurotransmitters (substances necessary for the transmission of nerve impulses), in particular serotonin, dopamine and norepinephrine, and also improved the permeability of the so-called “neurotransmitter”. For example, the levels of 5-hydroxy tyrosine, the substance that makes serotonin in the brain, increased in the cerebral cortex. In contrast, at higher doses, however, stonecrop was sedating (35).

Sports performance

Research has clearly shown that rhodiola can positively affect athletic performance. In particular, it has a beneficial effect on endurance, which has been shown, for example, in studies on rats in the swimming to exhaustion test. In particular, it has a very pronounced effect on the production of ATP (adenosine triphosphate) in muscle cells. This is an energy-rich compound from which the muscles directly derive energy for their work. Rhodiola has also been shown in these studies to improve recovery processes after intense exercise (31, 32).

However, the functioning of the stonecrop in sports training has also been confirmed in studies on human volunteers. In a bicycle ergometer stress test, athletes taking rhodiola were found to have a 9%, the recovery time after intense exercise was reduced (10 minutes after the end of the exercise, the athletes had a lower pulse rate compared to the control group by an average of 2.5 beats/min) and 3 days after the exercise they complained less of insomnia and irritability. (1)

Interesting results were also obtained from research that focused on a group of elite biathletes. For these athletes, rhodiola not only promoted increased endurance and strength, but also helped them to improve coordination, reduce muscle tremors and improve shooting accuracy (39).

Rhodiola has one big advantage: while the usually used stimulants deplete brain catecholamines, so that during intense muscle work after the initial increase in working capacity there is a significant decrease (well below the usual average), with rhodiola this problem does not occur. With its use, although there is also a reduction in work capacity after the initial increase in work capacity, it is only slight, so that the level still remains above average (40).

In addition, stonecrop supports performance not only in trained athletes, but it can also be beneficial for those who are new to exercise, even at an older age. In a series of Russian and Swedish studies, men of sedentary lifestyles were subjected to seven days of physical exercise while taking rhodiola in doses ranging from 450 to 600 mg of extract per day. In doing so, their physical work capacity (by 28%), heart rate variability and the strength of heart muscle contraction improved, so that they were able to perform higher intensity exercise than the control group. Rhodiola affected both branches of the autonomic nervous system, i.e. the sympathetic and parasympathetic nervous systems, allowing the body to release more energy during stress while maintaining higher energy reserves (43).

In addition, the anabolic effect of stonecrop has been noted in men (1).

Alzheimer’s disease

Rhodiola contains a substance called rosiridine, which can be very helpful for people at risk of Alzheimer’s disease or other types of dementia. It suppresses the production of substances called monoamine oxidase A and B. (33) The same mechanism of action also applies to depression.

Longevity

The tyrosine contained in rhodiola stimulates the production of sirtuin enzymes, in particular the one called SIRT-1, which is associated with longevity.(34) In animal experiments, rhodiola has been shown to reduce mortality and increase survival. When applied to a population of nematodes, for example, their lives were prolonged by 10-20%, and even by 24% in octopuses, almost a quarter! (35, 36)

In further experiments on the mitochondria, it was found that rhodiola helped to significantly reduce the concentration of superoxides (free radical-causing substances) in their mitochondria.(65) This is a rather unique effect – oxidative damage to mitochondria is considered one of the causes of aging, and most antioxidants cannot penetrate the mitochondria.

Weight Loss

Rhodiola is very effective in relieving binge eating caused by stress. In this case, even a single use has an effect – the increased appetite in this case is alleviated about an hour after consuming rhodiola.(35) In addition, it also prevents fat storage by limiting the differentiation of adipocytes (fat cells).(58)

Hormonal system

Rhodiola has proven positive effects on several endocrine glands. Like other adaptogens, it has led to improved thyroid function without causing hyperthyroidism. It supported the function of the thymus gland and protected it from involution, which occurs due to aging. Also, the adrenal glands, a key organ in adaptation to stress, functioned better and with greater reserve thanks to the stonecrop. (1, 41) Menopausal women, in turn, will help protect their bone mass. (35)

Sexuality and fertility

Rhodiola has a positive effect especially on the fertility of women, whose use increases the number of growing follicles, increases the volume of mature eggs or better preparation of the uterine lining for pregnancy. An interesting study was carried out on a group of women suffering from amenorrhoea (absence of menstruation). The volunteers were given either 100 mg of rhodiola extract twice a day for 2 weeks or 10 injections of rhodosin (one of the active ingredients in rhodiola), and for some women the treatment was repeated. Of the 40 women who participated, 25 experienced a resumption of their menstrual cycle and 11 of them became successfully pregnant afterwards (1, 42).

A positive effect has also been noted on male sexuality – interestingly, in research it has helped both individuals suffering from erectile dysfunction and those with premature ejaculation.(1)

Heart and blood vessels

Action on the cardiovascular system is another area where rhodiola has confirmed beneficial effects. It helps protect the heart from the negative effects of stress, free radicals and also ischemia (lack of oxygen). It helps to lower blood pressure, and in animal experiments it has even helped to prevent arrhythmias (44-49).

Research also suggests potential in the treatment of pulmonary hypertension (50).

Anemia

Salidroside, one of the substances contained in rhodiola, can also affect blood formation in a positive way. It has a beneficial effect on haematopoietic stem cells, where it increases DNA synthesis, protects red blood cells from oxidative damage and increases the effectiveness of erythropoietin (EPO), a hormone that regulates haematopoiesis (51-53).

Diabetes

Rhodiola helps to get diabetes under control, both type 1 and type 2. Firstly, it supports the function of the beta cells of the pancreas, where insulin is produced, and it has a positive effect on the production of the enzyme AMPK, which improves the transport of glucose from the blood to the muscles. (54, 55)

Depression and anxiety

The aforementioned positive effect of rhodiola on the production of neurotransmitters is manifested not only by an increase in mental performance, but also by the alleviation of depression. For example, in a research study in which 89 people with mild or moderate depression took 340 or 680 mg of the extract daily, not only were depressive symptoms alleviated (to 60-75%), but sleep and emotional stability improved, at both dosages (56).

Improvements in symptoms have also been reported in studies of anxiety sufferers when taking 340 mg of rhodiola extract for 10 weeks (57).

Tumour diseases

Rhodiola not only has direct anticancer effects, but also increases the effectiveness of anticancer drugs and reduces the rate of their side effects. In one study, for example, the effect of the drug cyclophosphamide was increased by 36% (1)!

Smoking cessation

Research in this area has so far only been carried out in mice and rats, but it is very promising. When experimental animals were made dependent on nicotine by injection and then discontinued, those given rhodiola had 50% fewer anxiety symptoms and a reduction in somatic symptoms (59, 62).

Liver

Salidroside promotes the formation of new liver cells (especially the process of their differentiation) and thus the process of liver regeneration, and protects liver cells from the action of free radicals and some toxic chemicals (66).

Use and contraindications

According to studies, taking rhodiola for 6-12 weeks is safe, but there is not enough research to confirm the safety of long-term use. Rarely, some side effects may occur, such as confusion, dry mouth or, conversely, excessive saliva production. The use of rhodiola is not recommended for pregnant and breastfeeding women – although there are no known negative effects on the baby, its safety has not been sufficiently confirmed. Due to its immune stimulating effects, the use of rhodiola should be strongly considered even in persons suffering from autoimmune diseases (60).

Adverse interactions with drugs or other dietary supplements are not known, yet caution should be exercised when taking medications concurrently. It is also advisable to consult a physician when taking rhodiola.

Suitable combinations

Sports performance: rhodiola + ginkgo biloba (61)

Stress: rhodiola + schizandra china + eleutherococcus spinosus (5), rhodiola + EGCG + magnesium + vitamins en. B (64)

Overeating from stress: rhodiola + St. John’s wort (35)

Weight loss and diabetes: rhodiola + cinnamon (66)

Depression: rhodiola + saffron (63)

Brain function, nervous system: rhodiola + schizandra + eleutherococcus (66)

Longevity: rhodiola + eleutherococcus (66) Cancer: rhodiola + Weikang Keli (a mixture of Chinese medicine herbs)