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Rhodiola Rosea
What’s going on my fellow supplement and science nerds!? Today I have for you some of the science behind an extremely interesting supplement and adaptogen known as rhodiola rosea. Rhodiola is a plant that grows in cooler regions around the world including places like the Arctic, the Alps, and mountainous regions in Asia[1]. The plant has been used for centuries in places like Russia and Scandinavia as a remedy for brutal winters[2]. So, let’s start off by defining what an adaptogen actually is. An adaptogen is defined as a botanical supplement or compound that aids in the body’s response to different stressors. There are a few adaptogens on the market today, but one that keeps coming up over and over again is rhodiola.
Rhodiola extract has a plethora of bioactive compounds, each of which have varying degrees of
effects and efficacy on the body. Different extracts will have differing concentrations of these bioactives; most extracts attempt to standardize the most effective compounds to maximize biological efficacy. Below are some commonly occurring compounds in rhodiola extracts[3].
Invalid Link Removed
Let’s take a look at some of the research behind this fascinating plant and what you can expect from this adaptogenic powerhouse!
Effects on subjective anxiety and mental stress:
In one study, test subjects were given 2 x 200mg standardized rhodiola tablets per day for two weeks. This was done on eighty subjects, and the test found that after the two weeks of administration, the subjects who had been given the rhodiola reported a significant decrease in subjective anger, stress, anxiety, depression, and confusion. Although this wasn’t a placebo-controlled study, the researches reported that a placebo effect had likely not taken place because the changes were gradual over time[4].
Cognitive acuity and mental and physical fatigue:
A study performed on students who were given 100mg/day for 20 days or rhodiola extract found that the students who were administered rhodiola scored an average of 8.4% higher on exams than control[5].
Military cadets performing nightly duties were given 370mg-555mg of standardized rhodiola extract for 5 days and found that capacity for mental work and fatigue resistance improved significantly[6].
A similar effect was found with a study on physicians performing night shifts. Healthy physicians were given 170mg of rhodiola extract standardized for 4.5mg salidrosides for two weeks and found a 20% increase in work-related tasks and a significant decrease in fatigue calculated by a total fatigue index[7].
The consensus of rhodiola’s effects on cognition seem to be that improved cognition is most likely directly correlated with the overall reduction of perceived fatigue. Most studies have failed to demonstrate rhodiola as a “nootropic agent” of sorts.
Exercise and Muscle Damage:
Evidence for rhodiola rosea being a strong agent for improving exercise performance is lacking. However, the general overall fatigue-resistance that has been noted from the latter studies suggest that rhodiola can induce slight increases in performance.
One study found that rhodiola administration for two weeks on average, trained males failed to improve VO2 max levels. Despite this, decreases in lactate and creatine kinase levels (common markers of muscle damage) were found in the subjects following exercise [8].
Serotonergic properties:
Rhodiola may possess some serotonergic properties in humans, but no studies have been done on this. One study found that mice given rhodiola extract after a 14 day administration of nicotine and a serotonin receptor antagonist (inhibits function of receptor) greatly increased serotonin levels and expression of the 5-HT 1a serotonin receptor[9].
Neuro-protection and anti-oxidative effects:
Many of the compounds from rhodiola possess strong anti-oxidant and neuroprotective qualities. I’ll list two examples below.
Salidrosides[3]:
-Demonstrated a blockage of hydrogen peroxide-induced cell death
-Protection of rat neuronal cells from beta-amyloid peptide plaque damage (a principal cause of senile dementia and the pathology of Alzheimer’s)
-Protected from oxidative damage in times of fatigue
-A promising compound for future treatments in neurodegenerative diseases.
Tyrosol[4]:
-Induces phosphorylation (a mechanism of activation) of the FOXO3a protein - a protein believed to be responsible for regulation of apoptosis and the expression of other antioxidant proteins
-Promotes expression of longevity protein SIRT1
Several studies have demonstrated the ability of rhodiola to protect neuronal damage and promote resistance to neurodegenerative diseases. One Russian review suggested that phytoadaptogens like rhodiola have an influence on the pathology of diseases like Parkinson’s [10].
An -omics approach to the effects of Rhodiola:
-Omics is simply a suffix term used to describe the comprehensive approach to a certain system. One multiple-omics study used a myriad of different omics approaches to assess the canonical effect of rhodiola on transcription factors, biomarkers of depression, metabolites common in disease, and more. The study found a multitude of interesting findings, but the scope of the study was to show the hundreds of effects that rhodiola has on different signaling pathways within the body. The study concluded that rhodiola uses various pathways to positively effect things like emotional behavior, aggression, neurological, cardiovascular, endocrine, and GI disorders [11].
A possible and likely MOA for rhodiola:
Some of the bioactive constituents of rhodiola (seen in bottom right) act as a "stress mimetic” or a “stress vaccine”, artificially amplifying the body's normal response to stress. In theory, this will increase the amount heat shock proteins like Hsp70 in the cells, which are essential for the body's response to stress. Therefore, when the body does come in contact with or sense a "real" stressor, the body has an easy time neutralizing it due to the preemptive stress response from the adaptogenic compounds. The activation of Hsp70 with rhodiola also plays a role in modulating other proteins related with cellular stress response. Hsp70 is responsible for many biological mechanisms such as repairing damaged proteins and the promoting the expression of proteins involved with stress response. Below is a proposed mechanism by which the bioactives within rhodiola work on the cellular and biological level[3].
Invalid Link Removed
Products with Rhodiola:
-ATP Nutrition Perform Kinetics
-Carbon Prep by Layne Norton
-PEScience Shift
-Olympus Labs Conqu3r
References
[1] “Rhodiola rosea - L.” Plants for a Future. 2012. Web.
[2] Stace, C.A. (2010). New flora of the British isles (Third ed.). Cambridge, U.K.: Cambridge University Press. p.*138.
[3] Panossian, A and Wikman, G. “Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.” Pharmaceuticals 3 (2010): 188-224. Web.
[4] Cropley M, Banks AP, Boyle J. “The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition, and Other Mood Symptoms.” Phytotherapy Research 29:12 (2015): 1934-1939. Web.
[5] Spasov AA et al. “A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen.” Phytomedicine 7.2 (2000): 85-89. Web.
[6]Shevtsov VA et al. “A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.” Phytomedicine 10.2-3 (2003): 95-105. Web.
[7] Darbinyan V et al. “Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty.” Phytomedicine 7.5 (2000): 365-371. Web.
[8] Parisi A et al. “Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results.” Journal of Sports Medicine and Physical Fitness 50.1 (2010): 57-63. Web.
[9] Mannucci C et al. “Serotonin involvement in Rhodiola rosea attenuation of nicotine withdrawal signs in rats.” Phytomedicine 19.12 (2012): 1117-1124. Web.
[10] Bocharov EV et al. “Neuroprotective features of phytoadaptogens.” Vestn Ross Akad Med Nauk 4 (2008): 47-50. Web.
[11] Panossian A et al. “Mechanism of action of Rhodiola, salidroside, tyrosol and triandrin in isolated neuroglial cells: An interactive pathway analysis of the downstream effects using RNA microarray data.” Phytomedicine 21.11 (2014): 1325-1348. Web.
What’s going on my fellow supplement and science nerds!? Today I have for you some of the science behind an extremely interesting supplement and adaptogen known as rhodiola rosea. Rhodiola is a plant that grows in cooler regions around the world including places like the Arctic, the Alps, and mountainous regions in Asia[1]. The plant has been used for centuries in places like Russia and Scandinavia as a remedy for brutal winters[2]. So, let’s start off by defining what an adaptogen actually is. An adaptogen is defined as a botanical supplement or compound that aids in the body’s response to different stressors. There are a few adaptogens on the market today, but one that keeps coming up over and over again is rhodiola.
Rhodiola extract has a plethora of bioactive compounds, each of which have varying degrees of
effects and efficacy on the body. Different extracts will have differing concentrations of these bioactives; most extracts attempt to standardize the most effective compounds to maximize biological efficacy. Below are some commonly occurring compounds in rhodiola extracts[3].
Invalid Link Removed
Let’s take a look at some of the research behind this fascinating plant and what you can expect from this adaptogenic powerhouse!
Effects on subjective anxiety and mental stress:
In one study, test subjects were given 2 x 200mg standardized rhodiola tablets per day for two weeks. This was done on eighty subjects, and the test found that after the two weeks of administration, the subjects who had been given the rhodiola reported a significant decrease in subjective anger, stress, anxiety, depression, and confusion. Although this wasn’t a placebo-controlled study, the researches reported that a placebo effect had likely not taken place because the changes were gradual over time[4].
Cognitive acuity and mental and physical fatigue:
A study performed on students who were given 100mg/day for 20 days or rhodiola extract found that the students who were administered rhodiola scored an average of 8.4% higher on exams than control[5].
Military cadets performing nightly duties were given 370mg-555mg of standardized rhodiola extract for 5 days and found that capacity for mental work and fatigue resistance improved significantly[6].
A similar effect was found with a study on physicians performing night shifts. Healthy physicians were given 170mg of rhodiola extract standardized for 4.5mg salidrosides for two weeks and found a 20% increase in work-related tasks and a significant decrease in fatigue calculated by a total fatigue index[7].
The consensus of rhodiola’s effects on cognition seem to be that improved cognition is most likely directly correlated with the overall reduction of perceived fatigue. Most studies have failed to demonstrate rhodiola as a “nootropic agent” of sorts.
Exercise and Muscle Damage:
Evidence for rhodiola rosea being a strong agent for improving exercise performance is lacking. However, the general overall fatigue-resistance that has been noted from the latter studies suggest that rhodiola can induce slight increases in performance.
One study found that rhodiola administration for two weeks on average, trained males failed to improve VO2 max levels. Despite this, decreases in lactate and creatine kinase levels (common markers of muscle damage) were found in the subjects following exercise [8].
Serotonergic properties:
Rhodiola may possess some serotonergic properties in humans, but no studies have been done on this. One study found that mice given rhodiola extract after a 14 day administration of nicotine and a serotonin receptor antagonist (inhibits function of receptor) greatly increased serotonin levels and expression of the 5-HT 1a serotonin receptor[9].
Neuro-protection and anti-oxidative effects:
Many of the compounds from rhodiola possess strong anti-oxidant and neuroprotective qualities. I’ll list two examples below.
Salidrosides[3]:
-Demonstrated a blockage of hydrogen peroxide-induced cell death
-Protection of rat neuronal cells from beta-amyloid peptide plaque damage (a principal cause of senile dementia and the pathology of Alzheimer’s)
-Protected from oxidative damage in times of fatigue
-A promising compound for future treatments in neurodegenerative diseases.
Tyrosol[4]:
-Induces phosphorylation (a mechanism of activation) of the FOXO3a protein - a protein believed to be responsible for regulation of apoptosis and the expression of other antioxidant proteins
-Promotes expression of longevity protein SIRT1
Several studies have demonstrated the ability of rhodiola to protect neuronal damage and promote resistance to neurodegenerative diseases. One Russian review suggested that phytoadaptogens like rhodiola have an influence on the pathology of diseases like Parkinson’s [10].
An -omics approach to the effects of Rhodiola:
-Omics is simply a suffix term used to describe the comprehensive approach to a certain system. One multiple-omics study used a myriad of different omics approaches to assess the canonical effect of rhodiola on transcription factors, biomarkers of depression, metabolites common in disease, and more. The study found a multitude of interesting findings, but the scope of the study was to show the hundreds of effects that rhodiola has on different signaling pathways within the body. The study concluded that rhodiola uses various pathways to positively effect things like emotional behavior, aggression, neurological, cardiovascular, endocrine, and GI disorders [11].
A possible and likely MOA for rhodiola:
Some of the bioactive constituents of rhodiola (seen in bottom right) act as a "stress mimetic” or a “stress vaccine”, artificially amplifying the body's normal response to stress. In theory, this will increase the amount heat shock proteins like Hsp70 in the cells, which are essential for the body's response to stress. Therefore, when the body does come in contact with or sense a "real" stressor, the body has an easy time neutralizing it due to the preemptive stress response from the adaptogenic compounds. The activation of Hsp70 with rhodiola also plays a role in modulating other proteins related with cellular stress response. Hsp70 is responsible for many biological mechanisms such as repairing damaged proteins and the promoting the expression of proteins involved with stress response. Below is a proposed mechanism by which the bioactives within rhodiola work on the cellular and biological level[3].
Invalid Link Removed
Products with Rhodiola:
-ATP Nutrition Perform Kinetics
-Carbon Prep by Layne Norton
-PEScience Shift
-Olympus Labs Conqu3r
References
[1] “Rhodiola rosea - L.” Plants for a Future. 2012. Web.
[2] Stace, C.A. (2010). New flora of the British isles (Third ed.). Cambridge, U.K.: Cambridge University Press. p.*138.
[3] Panossian, A and Wikman, G. “Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.” Pharmaceuticals 3 (2010): 188-224. Web.
[4] Cropley M, Banks AP, Boyle J. “The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition, and Other Mood Symptoms.” Phytotherapy Research 29:12 (2015): 1934-1939. Web.
[5] Spasov AA et al. “A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen.” Phytomedicine 7.2 (2000): 85-89. Web.
[6]Shevtsov VA et al. “A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work.” Phytomedicine 10.2-3 (2003): 95-105. Web.
[7] Darbinyan V et al. “Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty.” Phytomedicine 7.5 (2000): 365-371. Web.
[8] Parisi A et al. “Effects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results.” Journal of Sports Medicine and Physical Fitness 50.1 (2010): 57-63. Web.
[9] Mannucci C et al. “Serotonin involvement in Rhodiola rosea attenuation of nicotine withdrawal signs in rats.” Phytomedicine 19.12 (2012): 1117-1124. Web.
[10] Bocharov EV et al. “Neuroprotective features of phytoadaptogens.” Vestn Ross Akad Med Nauk 4 (2008): 47-50. Web.
[11] Panossian A et al. “Mechanism of action of Rhodiola, salidroside, tyrosol and triandrin in isolated neuroglial cells: An interactive pathway analysis of the downstream effects using RNA microarray data.” Phytomedicine 21.11 (2014): 1325-1348. Web.
