By: Kelly Peterson ND and Zhiling Trowbridge MD
In today’s fast-paced world, where stress often feels like an unavoidable reality, herbs can play a role in coping with anxiety that can come with stressful times. One herb that stands out as a consideration is Rhodiola rosea, commonly known as Rhodiola or golden root.
Rhodiola rosea is a perennial plant native to cold, mountainous regions of Europe and Asia. It is renowned for its vibrant yellow flowers and active compounds, including rosavin, salidroside, and tyrosol, which contribute to its adaptogenic and stress-reducing properties.
How Rhodiola Helps with Anxiety
- Adaptogenic Properties: Rhodiola is classified as an adaptogen, which means it helps the body adapt to stress and maintain balance. By modulating the body’s stress response, Rhodiola can lower cortisol levels and reduce feelings of anxiety.
- Neurotransmitter Regulation: The herb supports key neurotransmitters in the brain, such as serotonin and dopamine. These neurotransmitters play vital roles in mood regulation. By promoting a healthy balance of these chemicals, Rhodiola can help alleviate anxiety and increase overall emotional resilience.
- Enhanced Energy and Mental Clarity: Rhodiola is known to improve stamina and mental clarity, reducing fatigue experienced under anxiety. This boost in energy can help individuals feel more capable of tackling daily challenges, alleviating the feeling of being overwhelmed.
- Reduction of Physical Symptoms: Many people experience physical symptoms alongside anxiety, such as headaches, muscle tension, and digestive issues. Rhodiola can help soothe these symptoms, promoting a sense of overall well-being and comfort in the face of anxiety.
Incorporating rhodiola into your wellness routine can be a significant step toward managing anxiety and reclaiming a sense of calm and balance in your life. So, take a deep breath and consider including this remarkable herb on your journey to tranquility!
- Dosing: Rhodiola Rosea, a typical dose is 100-200mg twice daily, 2-3% rosavin and 0.8-1% salidroside. Individuals with a diagnosis or possibility of bipolar disorder with mania should avoid its use. Some studies have demonstrated its positive results as an adjunctive treatment for patients already on an SSRI.
Take care to consult with your pharmacist or physician for risk of over-exposure to serotonin if taking multiple medications. Work closely with a primary care physician, naturopathic, or integrative medicine doctor for further guidance during initiation and adjustment of any herbal supplements.
References:
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Gao L, Wu C, Liao Y, Wang J. Antidepressants effects of Rhodiola capsule combined with sertraline for major depressive disorder: A randomized double-blind placebo-controlled clinical trial. J Affect Disord. 2020 Mar 15;265:99-103. doi: 10.1016/j.jad.2020.01.065. Epub 2020 Jan 15. PMID: 32090788.
Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in
Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902. PMID: 35745023; PMCID: PMC9228580.
Kasper S, Dienel A. Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. Neuropsychiatr Dis Treat. 2017 Mar 22;13:889-898. doi: 10.2147/NDT.S120113. PMID: 28367055; PMCID: PMC5370380.