Rosavins vs Salidrosides

Rhodiola Rosea: Rosavins vs Salidrosides – Which is Right for You?

Rhodiola Rosea, a renowned herb known for its stress-reducing, energy-boosting, and overall health-enhancing properties, contains two main compounds: Rosavins and Salidrosides. Despite originating from the same plant, these compounds have distinct characteristics and functions. This article provides essential information about Rosavins and Salidrosides to help you make an informed decision for your health.

Before exploring further, please read the disclaimer located at the end of this webpage.

Key Takeaways

  • Rosavins are highly effective in reducing mental stress and enhancing physical endurance.
  • Salidrosides support improved focus, memory, and overall brain and immune health.
  • Rosavins and Salidrosides mainly differ in their chemical structure and how they react to bodily stress.
  • Not all Rhodiola Rosea powders contain Salidrosides.

Benefits of Rhodiola Rosea

Benefits of Rhodiola Rosea

Rhodiola has long been used in both Eastern and Western medicine for its numerous benefits, including:

  • Stress Reduction: Rhodiola helps the body adapt to stress by regulating cortisol levels, improving mental clarity, and reducing anxiety [1].
  • Increased Energy and Endurance: Rhodiola boosts physical performance by enhancing ATP production, essential for cellular energy [2].
  • Improved Cognitive Function: Regular use of Rhodiola can improve memory, focus, and overall cognitive function [3].
  • Mood Enhancement: Rhodiola has been shown to reduce symptoms of depression by balancing neurotransmitters in the brain [1].
  • Immune Support: Rhodiola strengthens the immune system, helping the body fight infections more effectively.

Rosavins and Their Effects on Health

Rosavins and Their Effects on Health

Rosavins are a group of compounds found only in Rhodiola Rosea. The three main types are rosavin, rosin, and rosarin. They are known for:

  • Stress Reduction and Mood Stabilization: Rosavins help reduce stress by stimulating cortisol release and balancing neurotransmitters, thereby regulating anxiety, stress, and depression [4].
  • Enhanced Physical Performance: Rosavins boost endurance and reduce fatigue, improving energy levels and supporting the nervous system, which is highly valued among athletes.

A study notes: "The physical and mental performance were assessed before and after the period, based on objective as well as on subjective evaluation. The most significant improvement in the SHR-5 group was seen in physical fitness, mental fatigue, and neuro-motoric tests" [5].

  • Neuroprotection: Rosavins protect the brain from oxidative stress and can enhance cognitive function.

Salidrosides and Their Effects on Health

Salidrosides are another group of compounds in Rhodiola Rosea, known for their strong antioxidant and adaptogenic properties. They provide:

  • Adaptation to Stress: Salidrosides help the body adapt more effectively to physical stress and emotional changes.
  • Antioxidant Properties: They combat free radicals, reducing oxidative damage and promoting overall health, which is beneficial for general well-being and anti-aging [6].
  • Cognitive Benefits: Salidrosides enhance mental clarity, focus, and protect the brain from neurodegenerative diseases such as Alzheimer’s and Parkinson’s, reducing and balancing the psychological state of patients with depression by up to 76% after continuous use for 30 days [7].
  • Anti-inflammatory Effects: They reduce inflammation, benefiting overall health and aiding recovery after exertion, injury, or surgery.

Rosavins vs Salidrosides: What Is the Difference Between Them?

Rosavins vs Salidrosides

Key Differences

  • Chemical Structure: Rosavins are phenylpropanoids, while Salidrosides are phenylethanoids [8]. This structural difference influences their biochemical reactions.
  • Mental Health Effects: Both compounds benefit mental health, but Salidrosides show up to 76% improvement in depressive symptoms, compared to 58% for Rosavins [7].
  • Physical Performance: Rosavins significantly enhance physical endurance, strength, and energy levels, which are less pronounced in salidrosides.

When Should You Choose Rosavins or Salidrosides Rhodiola?

Choosing between Rosavins and Salidrosides depends on your specific health needs:

  • Medical Advice: Follow the guidance of health professionals regarding dosage and effectiveness.
  • Mental Stress or Psychological Disorders: Salidrosides may help improve mental conditions and restore happiness.
  • Enhanced Endurance and Energy: For sports competitions or physical health improvements, Rosavins provide the desired benefits.

Rhodiola Standardization - What Is It?

Standardization ensures that Rhodiola supplements contain consistent levels of active compounds, typically measured by the ratio of Rosavins and Salidrosides. This process guarantees:

  • Quality Control: Supplements meet specific effectiveness criteria and come from reputable sources.
  • Stable Dosage: Each dose delivers a reliable amount of active compounds, ensuring health benefits without side effects.
  • Enhanced Benefits: Standardized extracts offer higher health benefits.

How Should You Choose Standardized Rhodiola Rosea Supplements?

How Should You Choose Standardized Rhodiola Rosea Supplements

When selecting Rhodiola supplements, consider the following:

  • Standardization Ratio: Look for products specifying the ratio of Rosavins and Salidrosides (e.g., 3:1 or 3% Rosavins and 1% Salidrosides). These indicators reflect the content of Rosin, Rosarin, Rosavin, and Salidrosides. The 3% and 1% ratios are popular and reliable choices.
  • Purity and Quality: Choose products from reputable brands offering third-party testing to ensure purity and content.
  • Formulation: Consider if the supplement is combined with other herbs or adaptogens for enhanced effects.
  • Dosage and Instructions: Follow recommended dosages and check usage guidelines for optimal results.
  • Local Regulations: Different regions have different standards for standardized Rhodiola Rosea supplements. Research the regulations in your area to choose the appropriate product.

Does All Rhodiola Rosea Powder Have Salidrosides?

Not all Rhodiola Rosea powders contain significant amounts of Salidrosides. The content can vary based on:

  • Origin and Harvest: The source and harvesting method of the plant affect the levels of active compounds.
  • Processing: The processing and extraction methods can impact Salidroside content.
  • Standardization: Only standardized extracts guarantee specific levels of salidrosides.

When searching for supplements with these compounds, ensure thorough research on their quality before purchasing and consuming them.

Conclusion

Understanding the distinct benefits of Rosavins and Salidrosides in Rhodiola Rosea helps you choose the right supplement for your specific health needs.

Whether you seek stress relief, cognitive improvement, or physical performance enhancement, selecting a standardized Rhodiola product ensures you receive consistent and effective benefits.

References

  • [1] Wiegant, F. a. C., et al. “Plant Adaptogens Increase Lifespan and Stress Resistance in C. Elegans.” Biogerontology, vol. 10, no. 1, June 2008, pp. 27–42. https://doi.org/10.1007/s10522-008-9151-9.
  • [2] Noreen, Eric, et al. “The Effects of an Acute Dose of Rhodiola Rosea on Exercise Performance and Cognitive Function.” Journal of the International Society of Sports Nutrition, vol. 6, no. sup1, July 2009, https://doi.org/10.1186/1550-2783-6-s1-p14.
  • [3] Duncan, Michael J., and Neil D. Clarke. “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, vol. 2014, Jan. 2014, pp. 1–8. https://doi.org/10.1155/2014/563043.
  • [4] Darbinyan, V., et al. “Rhodiola Rosea in Stress Induced Fatigue — a Double Blind Cross-over Study of a Standardized Extract SHR-5 With a Repeated Low-dose Regimen on the Mental Performance of Healthy Physicians During Night Duty.” Phytomedicine, vol. 7, no. 5, Oct. 2000, pp. 365–71. https://doi.org/10.1016/s0944-7113(00)80055-0.
  • [5] Spasov, A. A., et al. “A Double-blind, Placebo-controlled Pilot Study of the Stimulating and Adaptogenic Effect of Rhodiola Rosea SHR-5 Extract on the Fatigue of Students Caused by Stress During an Examination Period With a Repeated Low-dose Regimen.” Phytomedicine, vol. 7, no. 2, Apr. 2000, pp. 85–89. https://doi.org/10.1016/s0944-7113(00)80078-1.
  • [6] “Effects of Chronic Rhodiola Rosea Supplementation on Sport Performance and Antioxidant Capacity in Trained Male: Preliminary Results.” PubMed, 1 Mar. 2010, pubmed.ncbi.nlm.nih.gov/20308973.
  • [7] Darbinyan, V., G. Aslanyan, et al. “Clinical Trial ofRhodiola rosea L. Extract SHR-5 in the Treatment of Mild to Moderate Depression.” Nordic Journal of Psychiatry, vol. 61, no. 5, Jan. 2007, pp. 343–48. https://doi.org/10.1080/08039480701643290.
  • [8] Shevtsov, V. A., et al. “A Randomized Trial of Two Different Doses of a SHR-5 Rhodiola Rosea Extract Versus Placebo and Control of Capacity for Mental Work.” Phytomedicine, vol. 10, no. 2–3, Jan. 2003, pp. 95–105. https://doi.org/10.1078/094471103321659780.
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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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