How Long Does Rhodiola Take to Work

How Long Does Rhodiola Take to Work?

Research has shown that it takes 30 minutes for Rhodiola to take effect. Using Rhodiola will bring better training results. It is also believed to help improve athletic performance, shorten recovery time after exercise, and improve sexual function.

So, is it really that miraculous? And is it true that it only takes 30 minutes to achieve the claimed effectiveness? Let's explore this article.

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How Long Does Rhodiola Take to Work?

Rhodiola can take as fast as 30 minutes to take effect [1]. According to a study investigating the consumption of Rhodiola during exercise, ten men participated in a 30-minute cycling test after taking Rhodiola or a placebo.

The results showed that those using Rhodiola had better outcomes than those using the placebo.

Furthermore, it did not change the energy expenditure of the participants. This experiment has demonstrated that Rhodiola can enhance everyone's physiological responses to exercise.

In addition, there have been many studies on the impact of Rhodiola. Research directions include disease treatment and enhancing athletic performance.

Regarding studies related to human health and disease, the following typical topics have been investigated:

A study investigating the effects of Rhodiola in treating exhausted patients showed significant improvement after just 1 week of treatment.

Throughout the subsequent experiment, this result also showed positive changes. The incidence rate of adverse effects was also meager. [2]

A study on the use of Rhodiola in treating fatigue in over 100 individuals also showed results after just 1 week of treatment. Additionally, Rhodiola is safe and well-tolerated. [3]

In 2009, researchers also took Rhodiola as a subject for testing. They used it as a way to help support mild to moderate depression. Participants ranged in age from 18 to 70.

The results showed that Rhodiola helped them combat depression at mild to moderate levels when taken at doses of 340 or 680 mg/day for 6 weeks. [4]

A study using Rhodiola in the treatment of mild to moderate depression concluded that Rhodiola extract is effective in combating depression at doses of 340mg/day or 680 mg/day for 6 weeks.

The results also demonstrated significant improvement in the Rhodiola group for depressive symptoms without any reported severe side effects. [5]

Meanwhile, there have also been studies using Rhodiola and placebos to aid physical activity.

A survey of participants using Rhodiola and placebos before exercise also showed that when the test subjects took Rhodiola, it significantly reduced heart rate during the warm-up phase.

It helped them complete exercises faster than when using a placebo. Regarding the level of fatigue, Rhodiola may help reduce fatigue compared to the placebo. [6]

How Does Rhodiola Work In the Human Body?

Based on the research of Michael J. Duncan and Neil D. Clarke, Rhodiola rosea brings positive results during exercise, thanks to the following mechanisms: [1]

Increased endogenous opioid production: Rhodiola rosea can rapidly increase endogenous opioid production and receptor sensitivity, affecting dopamine and serotonin levels in the brain, influencing heart activity and reducing fatigue during exercise.

Enhancement of catecholaminergic system: Rhodiola can enhance the catecholaminergic system, improve cellular energy metabolism, and enhance exercise performance.

Improvement of cellular energy metabolism: Rhodiola rosea stimulates ATP synthesis in muscles during exercise.

ATP is an energy-carrying molecule that transforms energy to where it is needed for cell use. Stimulating ATP synthesis helps Rhodiola significantly improve cellular energy metabolism.

How Much Rhodiola Should You Take Effectively?

Studies have shown that Rhodiola dosage typically ranges from 200–600 mg per day.

Especially if you want to enhance athletic performance, you can use up to 1500 mg/day. [7]

However, if you only want to improve your mood to make your mental life more comfortable, you can use it at a lower dosage below 600 mg.

You can also consider your body's reaction to Rhodiola by starting with a low dosage, around 200 mg/day, and gradually increasing if your body can tolerate it well.

How Do You Feel After Taking Rhodiola Rosea?

the feeling after using rhodiola

After using Rhodiola Rosea, you may feel an increase in your energy levels. At the same time, the feeling of tension will be relieved, helping you improve your mood and concentration.

Users of Rhodiola also report feeling less tired and stressed than before. They may also experience deeper and better sleep, leading to a healthier and better life.

Is It Safe to Take Rhodiola Rosea In the Long Term?

Although there have been many positive reports of using Rhodiola Rosea, long-term use still requires consideration.

To date, the most extended study indicates that the duration of Rhodiola use can extend up to 12 weeks.

However, during this time, the dosage of the users is regular, researched, and used within the safest and most reasonable recommendations. [8]

Another important thing to note is that the FDA does not evaluate Rhodiola. [9] This means that the FDA does not evaluate or provide an official assessment of the safety or effectiveness of Rhodiola as a dietary supplement.

Therefore, you need to thoroughly research the health and quality of Rhodiola before using it and seek advice from experts if necessary.

Rhodiola Side Effects You Should Be Aware

Rhodiola Rosea is generally considered safe and offers many health benefits for its users. However, there have also been studies showing some side effects when using Rhodiola, including:

  • Dry mouth
  • Irritation
  • Insomnia
  • Headache

Additionally, Rhodiola may interact with certain medications, so it is always best to consult with a healthcare professional before using it, especially if you are taking any other medications or have any underlying health conditions.

Therefore, when using Rhodiola, you should follow the recommended dosage and instructions on the manufacturer's packaging to avoid potential side effects, as mentioned above.

Conclusion

In conclusion, Rhodiola takes about 30 minutes to be effective. However, it would help if you used it for a long time to achieve the best results.

Use it at the recommended dosage to ensure that your body does not experience any unwanted side effects.

Using this herb will bring positive results for your health and well-being. If you are looking for an herb with those benefits, then Rhodiola is a choice you should consider.

References

[1] Duncan, M. J., & Clarke, N. D. (2014). The Effect of AcuteRhodiola roseaIngestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active Men. Journal of Sports Medicine, 2014, 1–8. https://doi.org/10.1155/2014/563043
[2] Kasper, S., & Dienel, A. (2017, March 22). Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from... ResearchGate; Taylor & Francis. https://www.researchgate.net/publication/315531114_Multicenter_open-label_exploratory_clinical_trial_with_Rhodiola_rosea_extract_in_patients_suffering_from_burnout_symptoms
[3] Yevgeniya Lekomtseva, Zhukova, I., & Wacker, A. (2017). Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial. Complementary Medicine Research, 24(1), 46–52. https://doi.org/10.1159/000457918
[4] Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. (2024). Nordic Journal of Psychiatry. https://www.tandfonline.com/doi/abs/10.1080/08039480701643290?journalCode=ipsc20
[5] Clinical trial of Rhodiola rosea L. extract SHR-5 in the treatment of mild to moderate depression. (2024). Nordic Journal of Psychiatry. https://www.tandfonline.com/doi/abs/10.1080/08039480701643290
[6] Noreen, E. E., Buckley, J. G., Lewis, S. L., Brandauer, J., & Stuempfle, K. J. (2013). The Effects of an Acute Dose of Rhodiola rosea on Endurance Exercise Performance. Journal of Strength and Conditioning Research, 27(3), 839–847. https://doi.org/10.1519/jsc.0b013e31825d9799
[7] Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.856287
[8] Emilija Ivanova Stojcheva, & José Carlos Quintela. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules (Basel. Online), 27(12), 3902–3902. https://doi.org/10.3390/molecules27123902
[9] FDA Advisory No. 2020-986 || Public Health Warning Against the Purchase and Consumption of the following Unregistered Food Products and Food Supplement: - Food and Drug Administration. (2020, June 4). Food and Drug Administration -. https://www.fda.gov.ph/fda-advisory-no-2020-986-public-health-warning-against-the-purchase-and-consumption-of-the-following-unregistered-food-products-and-food-supplement/
[10] Nicotra, G. (2010). Rhodiola rosea. Nutrafoods, 9(1), 29–33. https://doi.org/10.1007/bf03223329
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Author

Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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