Rhodiola

Why do people use Rhodiola?

People who self-experiment with Rhodiola often state they use it to improve their:

• Energy
• Stress
• Mood

There is a lack of scientific evidence for the effectiveness of Rhodiola for stress and mood. Especially in healthy humans. See the table of benefits above to understand what the science says about Rhodiola's effects on energy levels.

What time of day should you take Rhodiola?

There's no scientific evidence available to make decisions based on regarding which time of day to take Rhodiola for optimal results. Some users report stimulating effects, while others report sedating effects, meaning it is best to self-experiment with an open mindset as regards when during the day to take it. If you feel sedated, taking it before sleep is probably better than in the morning, and if you feel stimulated, it is likely best to take it in the morning to prevent sleep problems.

There's no science-based reason to believe that Rhodiola impairs sleep. In fact, some users report improved sleep quality which they attribute to decreased stress levels.

What substances may stack well with Rhodiola?

There's no high-quality research on the effects of combining Rhodiola with other substances, such as nootropic drugs or supplements. The safety and efficacy of the below-listed combinations are supported only by anecdotal reports.

People tend to report better effects from Rhodiola when they also use:

• Ashwagandha
• Bacopa Monnieri
• Lion’s Mane [13]

Before combining any drugs or supplements, talk with your trusted medical professional about the risks involved.

Which are the active ingredients in Rhodiola?

Salidrosides [14] and rosavins [15] are the bioactive ingredients in Rhodiola which are likely to thank for its cognitive effects.

Make sure that the product you buy is standardized to contain a certain amount of rosavins or salidrosides or both. This will enable you to increase or decrease the exact amount of the active ingredients you consume to safely get replicable benefits.

There are many other ingredients in Rhodiola products, but rosavins and salidrosides are likely the most effective for cognitive enhancement. [16][17]

In the placebo-controlled studies on the cognitive and affective effects of Rhodiola in healthy humans, the following amounts of active ingredients were used:

• 2.8% [18] and 3% rosavins [19]
• 2.35% [20] and 2.4% salidroside [21]

How should I select a Rhodiola product for mood and cognition?

There are some things to consider that can increase your chances of finding a safe and effective Rhodiola product:

• Find a product with a certificate of analysis verifying that the product contains safe levels of heavy metals and other potentially dangerous chemicals
• Find a product as similar as possible to those used in studies in humans
  • Look for standardized amounts of active ingredients (see the question above this one) that are likely of relevance to Rhodiola's effects on mood and cognition

A certificate of analysis is necessary for you to be certain that the product you are going to use will be safe. You should not stop searching for a product until you have found one which has a certificate of analysis. There is no way to be 100% certain that the company you are buying a product from has not faked a certificate of analysis, but them providing you with one significantly increases their commitment to the chemical purity and identity of the product, which should make you trust them more.

Rhodiola product selection is not easy because of the lack of transparency and chemical testing by most supplement companies.

When it comes to the active ingredients, that is not as crucial as a certificate of analysis. Sure, you may purchase an ineffective product if you buy one without the relevant active ingredients, but ultimately safety is more important than efficacy. The reason we say it's not crucial to find a product with standardized amounts of active ingredients as those used in studies in humans is that it is very hard to find such products as a consumer. You may or may not want to take a chance and buy a product that is not standardized to contain the same active ingredients as those used in the studies, and carefully self-experiment with it to see if it is safe and effective.

Mind Nutrition's Rhodiola product is standardized to contain 3% salidrosides and no rosavins. They will provide you with a certificate of analysis if you contact their customer support. This is a good product for people looking to scientifically self-experiment with Rhodiola.

If you are looking for a Rhodiola product for which a certificate of analysis is available that also contains rosavins, you may be interested in Nootropics Depot's Rhodiola product. It contains 3% rosavins and 1% salidrosides.

How does Rhodiola work in the brain?

The neuropsychopharmacological effects of Rhodiola have not yet been fully discovered by researchers.

Here are some of the mechanisms which researchers have explored and found involved in the effects of the active ingredient salidroside:

_{Src: Copyright © 2018, Zhong et al. Image included for educational purposes from "Pharmacological activities, mechanisms of action, and safety of salidroside in the central nervous system", which was published and is licensed by Dove Medical Press Limited}

Is Rhodiola neuroprotective?

It is also likely that the neuroprotective effects of Rhodiola depend on what the factor that is damaging neurons in the brain is. For example, lack of oxygen or dangerously high glutamate levels in the brain can lead to increased neuronal death. Different active ingredients in Rhodiola are likely to protect neurons from different forms of neurochemical toxicity. While Rhodiola may be protective in many instances, it is likely not going to protect you from everything you might expose your brain to.

Some of the specific mechanisms by which Rhodiola can be neuroprotective are:

• Protection against glutamate neurotoxicity, which is also known as excitotoxicity, in the prefrontal cortex (in mice). [27] The prefrontal cortex of humans is involved in planning and complex decision-making.
• Reduction of oxidative stress (in rats who had been exposed to a neurotoxic chemical). [28]
• Enhancement of the cholinergic system in the hippocampus (of mice). [29] The cholinergic system in the hippocampus is involved in learning and memory in humans.