Rodiola
Sources:
Rhodiola, also known as Rhodiola rosa or Rhodiola rosacea, is a supplement often discussed by for its effects on cortisol regulation and potential benefits for physical and mental performance.
Benefits and Uses:
- Cortisol Regulation: Rhodiola is effective at lowering cortisol levels as evidenced by multiple randomized trials. It is termed a 'cortisol modulator', meaning it helps maintain cortisol levels within a normal range, rather than merely suppressing them 1.
- Physical and Mental Fatigue: It has been noted to reduce physical fatigue as well as the perception of fatigue. Some studies also suggest improvements in memory and cognition 2.
- Exercise Performance: personally uses Rhodiola prior to high-intensity workouts due to its ability to allow for harder work without intense fatigue, enhancing both the performance during workouts and recovery afterwards 3 4.
Considerations:
- Timing and Dosage: For exercise, it is recommended to take Rhodiola about 10-20 minutes before starting, with typical dosages ranging from 100-200 mg. It's important to find the lowest effective dose 5.
- Quality of Supplement: The effectiveness of Rhodiola can depend significantly on the quality of the supplement and whether it is sourced as a single ingredient. Mixed supplements can complicate the effects and reduce efficacy 6.
- Cortisol Modulation Needs: While modulating cortisol can be beneficial, it is crucial to understand your own body's cortisol levels as unnecessarily modulating cortisol may lead to undesired effects 7.
While Rhodiola has several potential benefits, particularly in the context of stress management and physical performance, it is essential to source high-quality supplements and consider individual needs and reactions when using it. Always consult with a healthcare provider before starting any new supplement regimen.
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