{"id":10597,"date":"2019-05-01T11:45:48","date_gmt":"2019-05-01T11:45:48","guid":{"rendered":"http:\/\/evaggelatos.com\/?p=10597"},"modified":"2019-05-01T11:50:02","modified_gmt":"2019-05-01T11:50:02","slug":"%ce%b5%cf%80%cf%84%ce%ac-%cf%80%ce%bb%ce%b5%ce%bf%ce%bd%ce%b5%ce%ba%cf%84%ce%ae%ce%bc%ce%b1%cf%84%ce%b1-%ce%bc%ce%b5-%ce%b5%cf%80%ce%b9%cf%83%cf%84%ce%b7%ce%bc%ce%bf%ce%bd%ce%b9%ce%ba%ce%ae-%ce%b5","status":"publish","type":"post","link":"https:\/\/evaggelatos.com\/?p=10597","title":{"rendered":"\u0395\u03c0\u03c4\u03ac \u03c0\u03bb\u03b5\u03bf\u03bd\u03b5\u03ba\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03b2\u03b5\u03b2\u03b1\u03af\u03c9\u03c3\u03b7, \u03c4\u03b7\u03c2 \u03c7\u03c1\u03ae\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 Rhodiola Rosea"},"content":{"rendered":"\n

7 Science-Backed Health Benefits of Rhodiola Rosea<\/h2>\n\n\n\n
\"\"
Rhodiola Rosea \u03ad\u03bd\u03b1 \u03b8\u03b1\u03c5\u03bc\u03b1\u03c3\u03c4\u03cc \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03b8\u03bb\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc, \u03b1\u03b3\u03c7\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c1\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03b2\u03cc\u03c4\u03b1\u03bd\u03bf \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9\u03b4\u03b9\u03b1\u03b2\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2<\/figcaption><\/figure>\n\n\n\n

Written by Gavin Van De Walle, MS, RD<\/a> on March 3, 2018<\/p>\n\n\n\n

Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. <\/p>\n\n\n\n

Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed.<\/p>\n\n\n\n

Rhodiola is also known as arctic root or golden root, and its scientific name is Rhodiola rosea<\/em>. <\/p>\n\n\n\n

Its root contains more than 140 active ingredients<\/strong>, the two most potent of which are rosavin <\/strong>and salidroside<\/strong>.<\/p>\n\n\n\n

People in Russia and Scandinavian countries have used rhodiola to treat anxiety, fatigue and depression for centuries.<\/p>\n\n\n\n

Today, it\u2019s widely used as a dietary supplement for its many health benefits.<\/p>\n\n\n\n

Here are 7 science-based health benefits of Rhodiola rosea<\/em>.<\/p>\n\n\n\n

1. Can Decrease Stress<\/a><\/h2>\n\n\n\n

Rhodiola has long been known as an adaptogen, a natural substance that increases your body\u2019s resistance to stress in non-specific ways.<\/strong><\/p>\n\n\n\n

Consuming adaptogens during stressful times is thought to help you handle stressful situations better (1<\/a>, 2<\/a>).<\/p>\n\n\n\n

One\n study investigated the effects of rhodiola extract in 101 people with \nlife- and work-related stress. Participants were given 400 mg per day \nfor four weeks (3<\/a>).<\/p>\n\n\n\n

It\n found significant improvements in symptoms of stress, such as fatigue, \nexhaustion and anxiety, after just three days. These improvements \ncontinued throughout the study.<\/p>\n\n\n\n

Rhodiola has also been shown to improve symptoms of burnout syndrome, which can occur with chronic stress.<\/p>\n\n\n\n

What\u2019s\n more, in a study in 118 people with stress-related burnout, it improved\n many associated measures, including stress and depression (4<\/a>).<\/p>\n\n\n\n

Summary<\/strong> Adaptogens like rhodiola rosea increase your body\u2019s resistance to stress, allowing you to better cope during stressful times.<\/p><\/blockquote>\n\n\n\n

2. Can Fight Fatigue<\/a><\/h2>\n\n\n\n

Stress,\n anxiety and inadequate sleep are just a few factors that can contribute\n to fatigue, which can cause feelings of physical and mental tiredness.<\/p>\n\n\n\n

Due to its adaptogenic properties, rhodiola is thought to help alleviate fatigue<\/a>.<\/p>\n\n\n\n

One\n four-week study in 60 people with stress-related fatigue looked at its \neffects on quality of life and symptoms of fatigue, depression and \nattention. Participants received either 576 mg of rhodiola or a placebo \npill daily.<\/p>\n\n\n\n

It found that rhodiola had a positive effect on fatigue levels and attention, compared to the placebo (5<\/a>). <\/p>\n\n\n\n

In a similar study, 100 people with chronic fatigue symptoms received 400 mg of rhodiola every day for eight weeks. They experienced significant improvements in stress symptoms, fatigue, quality of life, mood and concentration<\/strong> (6<\/a>).<\/p>\n\n\n\n

These improvements were observed after only one week of treatment and continued to improve through the final week of the study.<\/p>\n\n\n\n

Summary<\/strong>\n The adaptogenic nature of rhodiola makes it a popular supplement for \nfighting fatigue and other symptoms associated with stress. <\/p><\/blockquote>\n\n\n\n

3. Could Help Reduce Symptoms of Depression<\/a><\/h2>\n\n\n\n

Depression is a common but serious illness that negatively affects how you feel and act (7<\/a>).<\/p>\n\n\n\n

It\u2019s\n thought to occur when chemicals in your brain called neurotransmitters \nbecome unbalanced. Health professionals commonly prescribe \nantidepressants to help correct these chemical imbalances (8<\/a>).<\/p>\n\n\n\n

Rhodiola rosea has also been suggested to have antidepressant properties by balancing the neurotransmitters in your brain (9<\/a>, 10<\/a>, 11<\/a>).<\/p>\n\n\n\n

In\n one six-week study on the effectiveness of rhodiola on symptoms of \ndepression, 89 people with mild or moderate depression were randomly \nassigned to receive either 340 mg or 680 mg of rhodiola or a placebo \npill daily (12<\/a>).<\/p>\n\n\n\n

Both\n rhodiola groups experienced significant improvements in overall \ndepression, insomnia and emotional stability, whereas the placebo group \nshowed no improvements.<\/p>\n\n\n\n

Interestingly, only the group receiving the larger dose showed improvements in self-esteem.<\/strong><\/p>\n\n\n\n

Another study compared the effects of rhodiola to the commonly prescribed antidepressant sertraline, which is sold under the name Zoloft. It randomly assigned 57 people diagnosed with depression to receive rhodiola, sertraline or a placebo pill for 12 weeks (13<\/a>).<\/p>\n\n\n\n

While\n rhodiola and sertraline both reduced symptoms of depression, sertraline\n had a greater effect. However, rhodiola produced fewer side effects and\n was better tolerated.<\/p>\n\n\n\n

Summary<\/strong> Rhodiola \nhas been shown to improve many symptoms of depression. Similar to \nantidepressants, it may positively influence neurotransmitters that \naffect mood and emotion.<\/p><\/blockquote>\n\n\n\n

4. Improves Brain Function<\/a><\/h2>\n\n\n\n

Exercise, proper nutrition<\/a> and a good night\u2019s sleep are sure ways to keep your brain running strong (14<\/a>, 15<\/a>, 16<\/a>).<\/p>\n\n\n\n

Some supplements may also help, including rhodiola.<\/p>\n\n\n\n

One study tested its effects on mental fatigue in 56 physicians working night duty<\/strong> (17<\/a>).<\/p>\n\n\n\n

The physicians were randomly assigned to receive either 170 mg of rhodiola or a placebo pill per day for two weeks.<\/p>\n\n\n\n

Rhodiola reduced mental fatigue and improved performance on work-related tasks by 20%, compared to the placebo.<\/p>\n\n\n\n

Another\n study looked at the effects of rhodiola in military cadets performing \nnight duties. The cadets consumed either 370 mg or 555 mg of rhodiola, \nor one of two placebos daily for five days (18<\/a>).<\/p>\n\n\n\n

Both doses were found to improve the cadets\u2019 capacity for mental work, compared to the placebos.<\/p>\n\n\n\n

In\n another study, students experienced significantly reduced mental \nfatigue, improved sleep patterns and increased motivation to study after\n taking rhodiola supplements for 20 days. Their exam scores were also 8%\n higher than those in the placebo group (19<\/a>).<\/p>\n\n\n\n

Two\n review articles also found evidence that rhodiola can ease mental \nfatigue, but they cautioned that the limited quantity and quality of the\n research did not allow for solid conclusions to be made (20<\/a>, 21<\/a>).<\/p>\n\n\n\n

Summary<\/strong>\n Rhodiola has been shown to increase mental performance during mentally \nstressful and physically strenuous times. However, more research is \nneeded to verify these findings.<\/p><\/blockquote>\n\n\n\n

5. Can Improve Exercise Performance<\/a><\/h2>\n\n\n\n

Rhodiola also shows promise for improving exercise performance (22<\/a>).<\/p>\n\n\n\n

In one study, participants were given 200 mg of rhodiola or a placebo two hours before performing a cycling test (23<\/a>). <\/p>\n\n\n\n

Those\n given rhodiola were able to exercise for an average of 24 seconds \nlonger than those given a placebo. While 24 seconds may seem small, the \ndifference between first and second place in a race can be milliseconds (24<\/a>).<\/p>\n\n\n\n

Another study looked at its effects on endurance exercise performance (25<\/a>). <\/p>\n\n\n\n

Participants\n cycled for a six-mile simulated time-trial race. One hour before the \nrace, participants were given rhodiola at a dose of 1.4 mg per pound (3 \nmg per kg) of body weight or a placebo pill.<\/p>\n\n\n\n

Those given rhodiola finished the race significantly faster than the placebo group. <\/p>\n\n\n\n

In\n these studies and others, rhodiola has been shown to improve exercise \nperformance by decreasing perceived exertion, or how hard participants \nfelt their bodies were working (26<\/a>). <\/p>\n\n\n\n

However, it’s unlikely to have any effect on muscle strength or power (23<\/a>, 27<\/a>).<\/p>\n\n\n\n

Summary<\/strong> Rhodiola has the potential to decrease perceived exertion, which may allow you to work out longer and harder.<\/p><\/blockquote>\n\n\n\n

6. May Help Control Diabetes<\/a><\/h2>\n\n\n\n

Diabetes\n is a disease that occurs when your body develops a reduced ability to \nproduce or respond to the hormone insulin, resulting in high blood sugar\n levels (28<\/a>).<\/p>\n\n\n\n

People\n with diabetes commonly use insulin injections or medications that \nincrease insulin sensitivity to normalize their blood sugar levels.<\/p>\n\n\n\n

Interestingly, animal research suggests rhodiola may help improve diabetes control<\/a> (29<\/a>).<\/p>\n\n\n\n

In fact, it has been shown to lower blood sugar<\/a>\n in diabetic rats by increasing the number of glucose transporters in \nthe blood. These transporters lower blood sugar by transporting glucose \ninto the cells (30<\/a>, 31<\/a>).<\/p>\n\n\n\n

These\n studies were performed in mice, so their results can\u2019t be generalized \nto humans. However, they\u2019re a compelling reason to investigate the \neffects of rhodiola on blood sugar in people.<\/p>\n\n\n\n

If you have diabetes and wish to take rhodiola supplements, make sure to speak with your dietitian or doctor first.<\/p>\n\n\n\n

Summary<\/strong>\n Rhodiola has been shown to lower blood sugar levels in rodents, \nsuggesting it may be a valuable supplement for diabetes control in \nhumans. However, more research in humans is needed.<\/p><\/blockquote>\n\n\n\n

7. May Have Anticancer Properties<\/a><\/h2>\n\n\n\n

Salidroside, a potent component of rhodiola, has been investigated for its anticancer properties.<\/p>\n\n\n\n

Test-tube studies have shown that it inhibits the growth of bladder, colon, breast and liver cancer cells<\/strong> (32<\/a>, 33<\/a>, 34<\/a>, 35<\/a>).<\/p>\n\n\n\n

As a result, researchers have suggested that rhodiola may be useful in the treatment of many types of cancer.<\/p>\n\n\n\n

However, until human studies become available, whether rhodiola can help treat cancer remains unknown.<\/p>\n\n\n\n

Summary<\/strong>\n Test-tube experiments have shown that an active ingredient in rhodiola \ncalled salidroside inhibits the growth of cancer cells. However, its \neffects in humans are unknown.<\/p><\/blockquote>\n\n\n\n

How to Take Rhodiola Rosea Supplements<\/a><\/h2>\n\n\n\n

Rhodiola\n extract is widely available in the form of capsules or tablets. It\u2019s \nalso available in the form of tea, but many people prefer the pill form \nbecause it enables accurate dosing.<\/p>\n\n\n\n

What to Look For<\/h3>\n\n\n\n

Unfortunately, rhodiola supplements are at risk of adulteration (36<\/a>, 37<\/a>). <\/p>\n\n\n\n

To\n avoid this, look for brands that carry the USP or NSF seal. These are \nthird-party, non-profit organizations that ensure supplements contain \nwhat they claim, without impurities.<\/p>\n\n\n\n

In addition, be sure to look \nat the labels of these supplements to ensure they contain a standardized\n amount of 3% rosavins and 1% salidrosides. These are the naturally \noccurring proportions of these compounds in rhodiola root.<\/p>\n\n\n\n

How Much and When to Take It<\/h3>\n\n\n\n

It\u2019s best to take rhodiola on an empty stomach, but not before bedtime, as it has a slight stimulatory effect <\/strong>(38<\/a>).<\/strong><\/p>\n\n\n\n

The optimal dose of rhodiola for improving symptoms of stress, fatigue or depression is 400\u2013600 mg in a single dose per day (3<\/a>, 6<\/a>, 13<\/a>).<\/p>\n\n\n\n

If you\u2019re after rhodiola\u2019s performance-enhancing effects, take 200\u2013300 mg an hour or two before exercise (23<\/a>, 25<\/a>, 26<\/a>).<\/p>\n\n\n\n

Safety of Rhodiola<\/h3>\n\n\n\n

Rhodiola is safe and well tolerated (39<\/a>, 40<\/a>).<\/p>\n\n\n\n

In fact, the suggested dosage of rhodiola is less than 2% of the amount that has been shown to be dangerous in animal studies (41<\/a>).<\/p>\n\n\n\n

Thus, there is large margin of safety.<\/p>\n\n\n\n

Summary<\/strong>\n Look for third-party certifications to ensure your rhodiola supplement \nhas not been adulterated with cheaper, less effective ingredients. A \ndose of 200\u2013600 mg per day is considered effective and safe.<\/p><\/blockquote>\n\n\n\n

The Bottom Line<\/a><\/h2>\n\n\n\n

Rhodiola has been used in traditional medicine in Russia and Scandinavian countries for centuries.<\/p>\n\n\n\n

Studies\n have found rhodiola may help strengthen the body\u2019s response to physical\n stressors like exercise and psychological stressors such as fatigue and\n depression.<\/p>\n\n\n\n

Also, test-tube and animal studies have investigated \nits role in cancer treatment and diabetes control. However, research in \nhumans is needed.<\/p>\n\n\n\n

If you want to use rhodiola, look for \nsupplements that have undergone third-party testing to avoid the \npotential for adulteration.<\/p>\n\n\n\n

Overall, rhodiola has many health benefits and is considered safe with a low risk of side effects when it\u2019s taken in the recommended dosages.<\/p>\n\n\n\n

Alleviation of Side Effects of Psychotropic Medication<\/strong><\/p>\n\n\n\n

In Brown et al. II, Panossian asserts, based on one small study, that\n rhodiola can relieve side effects of psychotropic drugs used to treat \nschizophrenia.<\/p>\n\n\n\n

Drug Interactions<\/h3>\n\n\n\n