Rhodiola: this rosy root may wake up your brain and perk up performance

What smells like a rose and delivers benefits that are oh, so sweet? Rhodiola rosea L (AKA golden root, roseroot, Arctic root), an herb that flourishes in Siberia. The rhizome (root) of this hardy plant has long been valued in Russia and Europe for its apparent ability to alleviate fatigue and stress, enhance stamina, relieve depression, improve memory and boost work performance.

A 2004 review in the journal Medicina--mainly of research done in Russia--revealed several studies that support these claims. One trial noted a significant improvement in mental fatigue, short-term memory and concentration among physicians who took the herb, while another reported great improvement in stress, fatigue and mental work among cadets. A third study showed better physical endurance among young, healthy volunteers.

Rhodiola owes its healing powers to being an adaptogen, which means it helps the body adapt to and resist stressful conditions (e.g., depression, sleep deprivation, toxins). The main compounds credited with rhodiola's adaptogen abilities are known collectively as rosavins and salidrosides. Most human clinical trials use extracts that are standardized to a minimum of 3 percent rosavins and 0.8-1.0 percent salidrosides. When looking at a product's label, look for a rosavins to salirosides ratio of 3:1.

Richard P. Brown, MD, co-author of The Rhodiola Revolution, recommends a dosage range of 200-400mg daily, divided in two servings. As with any dietary supplement, speak to your health care practitioner before taking it. Adjustments should be made based on a person's response and needs. In some people, rhodiola causes irritability and insomnia when taken in high doses (1,500-2,000mg/day). But those seem to be the only concerns. So if your mind/body performance has been off lately, who knows--this rose of Siberia could be a sweet solution.

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