Rhodiola Rosea Supplements Review
Do Rhodiola
Supplements Help With Depression and Anxiety? Find Out
and See Which Rhodiola Supplements Provide the Best
Quality & Value.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Initially Posted: 03/18/2016
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Table of Contents
Summary
·
Health benefits of Rhodiola
rosea: Preliminary studies suggest that Rhodiola rosea (R. rosea) may help
improve symptoms of depression and anxiety. However, larger and better
controlled studies are needed for confirmation. The evidence is even weaker
regarding its ability to reduce physical or mental fatigue and improve athletic
performance. (See What It Does)
·
How to choose a Rhodiola product: When choosing
a R. rosea product, look for a root extract containing at
least 3% rosavins and/or 1% salidrosides
— key marker compounds which may also play a role in the herb's activity.
(See What It Is)
·
How much Rhodiola should I take? Daily dosage
of R. rosea extract typically ranges from 170 mg to 680 mg,
which may be divided into two doses per day.
·
What did CL's tests of Rhodiola find? ConsumerLab.com's
tests revealed that two products did not contain their listed
and/or expected amount of key compounds. (See What CL Found)
·
Best Rhodiola products? Among the eleven
products Approved for quality by ConsumerLab.com, two were chosen as Top Picks.
·
Rhodiola safety and side
effects: R. rosea is generally well tolerated; mild side-effects such as
dizziness, headache, nausea and dry mouth have been reported. However, consult
your physician before taking R. rosea if you take
anti-depressants or supplements for depression, blood-pressure lowering
medication or have low blood pressure, or if you have hypoglycemia or diabetes.
(See Concerns and Cautions)
What It Is:
Rhodiola (Rhodiola rosea L.) is
an herb which grows in Eastern Europe (Siberia), Asia, and in certain coastal
or mountainous regions of the U.S. R. rosea is sometimes
promoted as the "new ginseng" as it is thought to have similar
"adaptogen" qualities, such as modulating the body's response to
stress and fatigue and improving mental function. It is also sometimes referred
to as "golden root" or "rose root." Since R. rosea is
mostly wild-harvested and there is little large-scale cultivation, there is the
potential for R. rosea supplements to be adulterated with
other species of rhodiola (i.e. R.
crenulata, R. heterodonta.,
R. quadrifida) or cheaper ingredients, in order
to fulfill demand. It is also possible that supplements labeled just "Rhodiola" contain these other species.
Compounds called rosavins (e.g. rosin, rosarin, and rosavin) are found in the root of R.
rosea and are key marker compounds which can help distinguish R.
rosea from other species (Booker, Phytomedicine 2015). The root also
contains salidroside, a compound which alone, and in combination with rosavins, may be responsible for some of the herb's
antidepressant effects (Panossian, Phytomedicine 2008).
What It Does:
Small, short-term studies suggest several potential uses
for R. rosea, but larger, controlled, long-term studies are needed
to confirm these findings.
Depression
A double-blind, randomized study of an R. rosea extract
(containing 340 mg of R. rosea extract (SHR-5) standardized to
3.07% rosavin and 1.95% rhodioloside) in 89 men and
women with mild to moderate depression found that doses of 340 mg and 680 mg
taken daily for six weeks improved most symptoms of depression, including
insomnia and emotional stability, while those treated with placebo experienced
no such benefit (Darbinyan, Nord J Psychiatry 2007).
At the end of the six weeks, those taking the 640 mg daily dose also had
significant increases in measures of self-esteem, while those taking the lower
dose, and the placebo did not.
Several years later, using this same type of extract, a well-controlled study
was funded by the U.S. National Institutes of Health in 57 people suffering
mild to moderate major depression. Modest reductions were observed in
depression scores among those taking R. rosea. However, these
reductions were only somewhat better than with placebo and not as large as with
50 mg of sertraline (Zoloft) -- and the improvements with either treatment were
not statistically significant compared to placebo, partly due to the small
sample size. Many more patients reported adverse events using sertraline
(63.2%) than with R. rosea (30.0%) or placebo (16.7%). The
researchers concluded that although R. rosea had less of an
effect than sertraline, it may possess a more favorable risk to benefit ratio (Mao, Phytomedicine 2015).
The dose of R. rosea started at 1 capsule daily (containing
340 mg of R. rosea extract (SHR-5). The daily dose of R.
rosea, as well as sertraline, was increased every two weeks by one pill in
patients not responding to the dose, up to a maximum of 4 pills daily, for 3
months — unfortunately, the study did not report how many people required
dosage increases. There were no clinically meaningful differences in changes in
systolic and diastolic blood pressure, heart rate, or weight in those
taking R. rosea or sertraline.
It's not understood exactly how R. rosea may help to improve
symptoms of depression, although some animal research suggests the herb may
modify the body's response to stress and interact with certain brain chemicals
which can affect mood (Panossian,
Pharmaceuticals 2010). One study found that salidroside (also
called rhodioloside) and tyrosol
(a salidroside metabolite) from R. rosea had the strongest
anti-depressant effect in rats, although a fixed preparation containing
salidroside, rosavin, rosarin and rosin was
"more active than any of the individual components alone, indicating a
synergistic effect." (Panossian, Phytomedicine 2008). Additionally,
some in-vitro studies suggest R. rosea may
inhibit monoamino oxidase (MAO) activity (van Diermen;
Planta Med 2008; van Diermen J Ethnopharmacol 2009) in the way that MAO
inhibitor drugs for depression do; however, no effect on monoamino
oxidase (MAO) activity was found when R. rosea extract was
given orally in an animal study (Mannucci,
Phytomedicine 2012) and there do not appear to be any studies
of R. rosea's effect on MAO activity
in people.
Anxiety
Very preliminary studies suggest potential benefit of R.
rosea for treating anxiety. One such study in a small number of young
adults with mild anxiety found that those who took a tablet containing 200 mg
of a proprietary R. rosea extract known as Rosavin (or
WS 1375 -- chemical composition not disclosed) from the product Vitano (from Dr Willmar Schwabe GmbH & Co.
KG) 30 minutes before breakfast and 30 minutes before lunch (for a total daily
dose of 400 mg) for two weeks, reported significantly lower levels of anxiety
and improved mood compared to those who did not take the extract (Cropley Phytother Res 2015).
However, this study did not include a placebo, and measures of anxiety were
self-reported.
An open-label study in ten men and women diagnosed with generalized anxiety
disorder (GAD) found those who took one tablet containing 170 mg of a R.
rosea extract (Rhodax, Phoenix Laboratories
by Bodyonics Ltd.) (standardized to contain a total
of 30 mg of rosavins, salidroside, and other
compounds -- rhodalgin, acetylrhodalgin,
rosaridin, and rosaridol)
in the morning and again in the evening (for a total daily dose of 340 mg
extract) had significant decreases in measures of anxiety. Five of the ten
participants had a decrease of 50% or more in anxiety scores and, of these,
four met the criteria for remission of anxiety (Bystritsky J Altern Complement Med 2008).
However, due to the small size, lack of a control group, and lack of blinding,
no real conclusions can be drawn from this study.
Physical and Mental Fatigue
Although a few preliminary studies have reported a potential benefit for
physical and mental fatigue, the small size of the studies and mixed
results do not seem to support R. rosea for these uses. Examples include
the following:
A study among 56 healthy young physicians performing night duty work found that
one tablet containing 170 mg of R. rosea extract (SHR-5,
described above), including 4.5 mg of salidroside taken once daily for two
weeks significantly improved mental fatigue (as measured by cognitive testing
of short-term memory, calculation and ability to concentrate, etc.) after night
shifts compared to placebo. No adverse effects were reported (Darbinyan, Phytomedicine 2000). However,
as noted in a review of clinical trials, the fatigue index used in this study
does not appear to be validated, and combined with a lack of certain other
data, it is difficult to draw conclusions from this study (Ishaque, BMC Complement Altern Med 2012).
A study using 50 mg of same extract daily given twice daily to students (ages
17 — 19) during a period of school exams (20 days) improved a measure of hand-eye
coordination (maze test) by 50% and decreased self-reported scores of mental
fatigue compared to placebo (Spasov, Phytomedicine 2000). Those taking the
extract also had less of an increase in heart rate during a physical fitness
test compared to placebo. However, other measures of motor and cognitive
performance, such as motor speed (finger tapping test) and a test of mental
work capacity (correcting written text), were not improved compared to placebo.
Interestingly, a study among 40 nursing students (ages 18 — 55) who took R.
rosea root powdered extract standardized to 2.8% rosavins
(the students chose based on their fatigue levels each day whether to take 2 or
3 capsules, providing a total daily dose of either 364 mg or 546 mg of extract
daily) or placebo, upon waking, daily for 42 days found that physical and
mental fatigue worsened in those taking the extract compared
to placebo (Punja, PLoS One 2014). The researchers theorized
that the small size of the study may have affected the results, and proposed
that a higher dose might show an effect, but this is speculative. Adverse events,
including headache, nausea and diarrhea were similar to placebo and were mild
to moderate — although two adverse events, dark stool and blurred vision, were
reported (by one participant each) only in the group taking R. rosea.
Overall, a review of ten randomized controlled studies on the effects of R.
rosea on physical and/or mental fatigue concluded that due to
contradictory findings and design flaws in some studies, there is
currently insufficient evidence to determine whether there is a benefit (Ishaque, BMC Complement Altern Med 2012).
Athletic Performance
Although R. rosea is sometimes promoted for improving exercise
performance or endurance — perhaps due to its potential to reduce fatigue - the
evidence weak. Most studies available to date involve an extremely small number
of subjects and have reported only small benefits, if any, compared to
placebo.
One small study, for example, reported that a single, 200 mg dose of R.
rosea extract (containing 3% rosavin and 1% salidroside) slightly
increased the time to exhaustion (a measure of physical endurance) -- from 16.8
to 17.2 minutes -- during a physical function test, but did not increase muscle
strength or reaction time, compared to placebo; additionally, when a small
subset of the participants took the same dose of the extract daily for four
weeks, there was no improvement in any measures of physical performance (De Bock, Int J Sport Nutr Metab 2004).
Other small studies have reported slight improvements in ratings of perceived
exertion (RPE) using R. rosea providing 3% rosavin and 1%
salidroside (Bulknutrition.com) taken with water one hour prior to exercise at
a dose of 3 mg per kg of bodyweight, or about 204 mg for a 150 lb. person. One
of these studies was in 18 women in which the rhodiola
appeared to decrease RPE during a bicycle test compared to placebo (Noreen, J Strength Cond Res 2013). A similar
study in ten men showed a modest decrease in RPE and significantly increased
self-reported scores of "pleasure" and "vigor," but no
effect on heart rate or energy expenditure, compared to placebo (Duncan, J Sports Med 2014).
A study in twelve resistance-trained men who took 1,500 mg of R. rosea (standardized
to 3% rosavins) per day for 4 days before a session
of resistance exercise found no improvement in RPE or measures
of muscle recovery compared to placebo (Walker, Metabolism 2007).
Quality Concerns and
Tests Performed:
There
are concerns about rhodiola supplements not
containing what they claim, including a study which found that nearly 20%
of rhodiola products in the UK did not contain
rosavin, the key marker compound and many others appeared to be
adulterated with other Rhodiola species. However, in
the U.S., neither the Food and Drug Administration (FDA) nor any other federal
or state agency routinely tests supplements for quality prior to sale. In order
to help consumers identify products of better quality, ConsumerLab.com
purchased and tested R. rosea supplements to determine whether
they contained the labeled and expected amounts of rosavin compounds (referred
to collectively in this report as total rosavins) and
salidroside, and, if a root powder (as opposed to an extract), did not exceed
contamination limits for lead, cadmium and arsenic.
See How Products Were Evaluated for
more information on testing.
What CL Found:
Two products which promised some of the largest amounts of rhodiola extract per day failed to contain the expected
amounts of rosavin compounds. These deficiencies were confirmed in a second
independent laboratory:
·
Herb Pharm® Rhodiola, which promised 680 mg
of extract per 2 capsules, contained only about one-tenth of
the minimum rosavins expected.
·
Nature's Plus® Herbal Actives Rhodiola, which promised a
whopping 1,000 mg of extract per tablet was found to contain just 51.3% of
its listed total amount of rosavins. In addition to
failing testing, the clinical rationale for suggesting such a high dose (1,000
mg) of extract is unclear and not consistent with what has been generally used
clinically. The product did, however, contain its listed amount of salidroside.
Top Picks:
Among
products which were Approved for Quality -- containing the expected amounts of rosavins and salidroside -- the following are our top
picks, as they most closely resemble what has appeared to be effective in
clinical studies and are well priced:
·
Nature's Way Rhodiola Rosea — 250 mg of extract
in a single vegetarian capsules (14 cents per capsule),
with a suggested daily serving of 2 capsules (providing 500 mg -- 28 cents per
day): "For best results, take [one] in the morning and at mid-day
preferably before meals."
·
Solaray Super Rhodiola -- 500 mg of extract in a single
vegetarian capsule (26 cents per capsule) "with a meal or glass of
water."
Between these two, it may
be best to choose Nature's Way, as many clinical studies involving
a total daily dose of this size have divided the dose into two servings, rather
than a single daily serving.
Test Results by Product:
Listed
below are the test results for thirteen R. rosea supplements.
Nine products were selected by ConsumerLab.com and four (denoted with a CL
flask) were included for having passed the same evaluation through the ConsumerLab.com's Quality Certification Program.
Also included is one product similar to one which passed testing but which is
sold under a different brand name.
Also shown are the amounts of R. rosea root power or extract,
serving sizes as listed on the product labels, and amounts of total rosavins and salidroside listed, or expected and found.
Products listed as "Approved" contained expected amounts of R.
rosea compounds and met ConsumerLab.com's
other criteria for quality (see Passing Score). The full list of ingredients
is available for each product by clicking on the word "Ingredients"
in the first column. Notable features are listed in the last column, as well as
price and cost comparisons.
|
RESULTS OF CONSUMERLAB.COM TESTING OF RHODIOLA SUPPLEMENTS |
|||||
|
Product Name, Amount Rhodiola Per Unit, Serving Size, and Suggested Daily
Serving on Label |
Claimed Amount of Rhodiola and Total Rosavins
and Salidroside Claimed or Minimum (M)1 Expected Per Daily Serving |
--TEST RESULTS-- |
Cost for Daily
Suggested Serving on Label |
||
|
OVERALL RESULTS: |
Contained Claimed or
Minimum Expected Amount of Total Rosavins and
Salidroside1 |
Did Not Exceed
Contamination Limit for Lead, Cadmium and Arsenic2 |
|||
|
Rhodiola Extracts: |
|||||
|
|
Extract: 250 mg |
APPROVED |
|
NA |
$0.24 |
|
|
Extract: 205 mg to 410 mg |
APPROVED |
|
NA |
$0.20-$0.40 |
|
|
Extract: 240 mg |
APPROVED |
|
NA |
$0.61 |
|
|
Extract: 340 mg to 680 mg |
APPROVED |
|
NA |
$0.30-$0.60 |
|
|
Extract: 680 mg5 |
NOT |
Found: |
NA |
$0.60 |
|
|
Extract: 500 mg |
APPROVED |
|
NA |
$0.28 |
|
|
Extract: 300 mg extract |
APPROVED |
|
NA |
$0.67 |
|
|
Extract: 500 mg |
APPROVED |
|
NA |
$0.26 |
|
|
Extract: 200 mg to 300 mg |
APPROVED |
|
NA |
$0.45-$0.68 |
|
Rhodiola Extract and Root Powder Combinations: |
|||||
|
|
Extract: 250 mg to 750 mg |
APPROVED |
|
|
$0.27-$0.80 |
|
|
Extract: 250 mg to 750 mg |
APPROVED |
|
|
$0.36-$1.07 |
|
Similar to Approved Products*: |
|||||
|
Puritan's Pride Rhodiola
Root Extract (250 mg rhodiola extract and 100 rhodiola root powder per capsule; 1 capsule, once to
three times daily) |
Similar to Vitamin
World® Rhodiola Root. |
$0.37-$1.10 |
|||
|
Rhodiola Combined with Other Ingredients: |
|||||
|
|
Extract: 1,000 mg |
NOT |
Found only 25.2 mg rosavins (total) (51.3% of listed amount) [2.5%]: |
NA |
$0.82 |
|
|
Extract: 100 mg9 |
APPROVED |
|
|
$0.879 |
|
|
|||||
|
Unless otherwise noted, information about the products
listed above is based on the samples purchased by ConsumerLab.com (CL) for
this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of
the same quality as what was tested. |
|||||
|
Copyright ConsumerLab.com, LLC, 2016. All rights reserved.
Not to be reproduced, excerpted, or cited in any fashion without the express
written permission of ConsumerLab.com LLC. |
|||||
ConsumerTips™:
What to
Consider When Buying:
Look for the following when buying a rhodiola
supplement:
·
The species of rhodiola (R. rosea)
·
The plant part (root or rhizome)
·
The form (preferably extract, but can be root powder, or a
combination)
·
The amount of R. rosea in mg (for extract,
should provide at least 200 mg to 680 mg per day)
Be aware that the FDA
permits labels to just list "Rhodiola"
without the species or plant part because "Rhodiola"
is listed as a common commercial term in Herbs of Commerce.
However, the definition in Herbs of Commerce covers any of four possible
species of Rhodiola and may include
plant parts other than the root and rhizome for some of these species.
Therefore, to be sure of what you are buying, it's best to choose a product
which specifically lists the "rosea" species of Rhodiola and "root or rhizome" as
part of the plant used.
Although not legally required, it's best if the supplement lists its amounts of
rosavins (for extracts: typically 3% or higher, but a
minimum of 1.5%) and/or salidroside (for extracts: typically 1% or higher but a
minimum of 0.4%), either as a percentage or in mg (which you can convert to a
percentage if you divide it by amount of ingredient listed). This allows you to
compare the concentration of extracts and to choose a product which most
closely resembles what has been used clinically (see Dosage and What It Does).
A form of R. rosea extract known as SHR-5 (standardized to
3.07% rosavins and 1.95% rhodioloside)
from Sweden was used in several studies. It is does not, however, currently
appear to be available in the U.S.
What to Consider When Using:
Studies have not demonstrated whether R. rosea is best taken
with food or on an empty stomach or at a particular time of day. However, daily
doses of 400 or more are typically divided into to two equal parts, taken at
different times during the day.
Dosage:
Daily doses between 100 mg to 680 mg of extract (often standardized to about 3%
rosavins and 1% salidroside) have been used in
clinical studies showing some efficacy, although most doses ranged between 200
mg and 680 mg per day. See the What It Does section for dosage details
for specific uses.
Concerns and Cautions:
R. rosea is generally well tolerated. However, mild to moderate
side-effects such as dizziness, dry mouth, nausea and headache have been
reported (Bystritsky, J Altern Complement Med 2008; Spasov, Phytomedicine 2000).
Some preliminary research suggests R. rosea could potentially
lower blood pressure. It should be used with caution in people with low blood
pressure and in those taking medications to lower blood pressure, as it may
enhance the effect of these medications (Kwon, Asia Pac J Clin Nutr 2006).
Preliminary research suggests R. rosea may lower blood sugar
levels; it should be used with caution in people with diabetes or hypoglycemia
(Kwon, Asia Pac J Clin Nutr 2006; Kim, Biofactors 2006).
People taking any prescription anti-depressant or other supplements
promoted for depression should consult their physician before
taking R. rosea: There is one case report of a significant
increased heart rate (tachycardia) when R. rosea was taken in
addition to the selective serotonin reuptake inhibitor (SSRI) escitalopram (McGovern, Ir Med J 2010). In-vitro studies
suggest R. rosea may inhibit monoamino
oxidase (MAO) activity (van Diermen;
Planta Med 2008; van Diermen J Ethnopharmacol 2009), although no effect on monoamino oxidase (MAO) activity was found when R.
rosea extract was given orally in an animal study (Mannucci,
Phytomedicine 2012). Until more is known, anyone taking an MAO inhibitor drugs for depression (e.g. furazolidone (Furoxone), phenelzine sulfate (Nardil),
tranylcypromine sulfate (Parnate), etc.) should only
take R. rosea under a physician's supervision.
Safety in women who are pregnant or nursing has not been
established.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Related CL Answers (6)