Rhodiola may provide several health benefits, such as reducing stress, alleviating fatigue, enhancing mood and improving reaction time and mental performance.
&#;Rhodiola rosea is classified as an adaptogen, which means it may help the body adapt to stress and promote overall resilience,&#; says Chrissy Arsenault, a registered dietitian at Trainer Academy in Denver.
A review in the International Journal of Psychiatry in Clinical Practice found that rhodiola extract supplementation may help ease stress symptoms, such as task performance, mental work capacity and overall mood. It may also help prevent chronic stress and stress-related complications .
&#;Some studies suggest that Rhodiola rosea supplementation may help reduce fatigue, especially in situations of prolonged or chronic stress,&#; says Arsenault.
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A study involving 100 people with prolonged or chronic fatigue symptoms investigated the effects of supplementing with a dry ethanolic extract of Rhodiola rosea. Ethanolic extraction involves using ethanol to extract the plant oils that contain the beneficial compounds. Participants took 400 milligrams of rhodiola extract daily for eight weeks. Researchers found that symptoms of fatigue significantly improved after eight weeks of taking the extract. However, the study was open-label (participants knew they were taking the supplement) and not placebo-controlled, so results should be interpreted cautiously .
Rhodiola supplementation may enhance cognitive function, including memory and concentration, says Arsenault. A study featuring 50 adults taking 400 milligrams of rhodiola extract daily for 12 weeks experienced improvements in mental speed and mental resource use during tests designed to measure cognitive performance.
However, researchers note this study had limitations, including being open label, not featuring a control group and having a short duration . Additional human studies are necessary to understand the effects of rhodiola on mental performance.
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