Rhodiola rosea, a herb native to mountainous regions in Asia and Europe, has gained attention for its potential role in weight management. Known for its adaptogenic properties, Rhodiola has been traditionally used to combat fatigue, stress, and improve mental clarity. However, recent studies suggest it may also offer benefits in aiding weight loss.
If you're curious about how you can use this herbal remedy to shed a few pounds, keep reading. We’ll cover everything you need to know about using rhodiola for weight loss, including the research, dosage guidelines, and more.
Table of Contents
Rhodiola rosea exhibits promising potential in weight management through its stress-reducing properties and effects on metabolism and exercise performance.
Integrating Rhodiola into a balanced lifestyle with exercise, a nutritious diet, and proper consultation with healthcare professionals ensures safe and effective use for weight management.
Early studies indicate Rhodiola's benefits, but more comprehensive research is essential to establish its direct role in weight loss.
What is Rhodiola?
Rhodiola rosea contains active compounds like rosavin, salidroside, and other polyphenols known for their potential health benefits. These compounds are believed to have effects on the body’s stress response, which might indirectly influence weight management.
In fact, Rhodiola is a well known and powerful adaptogen, a supplement that helps the body’s stress cycles adapt. That means it can help the body regulate cortisol production. If you don't know, cortisol is directly linked to weight gain. Higher cortisol levels will often cause stress-induced eating and make it more difficult to lose weight, even while dieting and exercising.
So, how do rhodiola’s adaptogenic properties come into play when it comes to weight loss? Here's what we know:
Research-Backed Benefits of Rhodiola for Weight Loss
1. Reduction of Visceral Belly Fat:
2. Improved Weight-Related Muscle Dysfunction:
3. Exercise Support
4. Positive Effect on Metabolism
Studies in 2015 and 2022 confirmed Rhodiola's positive effects on glucose and lipid metabolism in human visceral fatty cells. This suggests that rhodiola may help prevent fat accumulation in fatty liver disease, potentially impacting metabolism.
5. Busts Stress and Fatigue
Studies show that rhodiola rosea may help to reduce fatigue and boost cognitive function. One study involving 100 people with chronic fatigue symptoms found that doses of 400 mg per day for 8 weeks led to significant improvements in symptoms of stress and fatigue, poor concentration and mood, and overall quality of life.
6. Managing Depression and Anxiety
Depression and anxiety are frequently linked with poor eating habits and decreased exercise, unsurprisingly leading to weight gain. Thankfully, rhodiola may be able to help.
In a 2015 study endorsed by the NCCIH, rhodiola was compared to sertraline and a placebo in 58 adults with mild-to-moderate major depressive disorder. Results revealed similar effectiveness among all treatments in reducing depressive symptoms, with fewer side effects reported by those taking rhodiola compared to sertraline.
Regarding anxiety relief, an 80-participant trial using Rhodiola rosea (in the form of 2 × 200 mg dose Vitano®) demonstrated significant reductions in self-reported anxiety, stress, anger, confusion, and depression after 14 days.
Additionally, a pilot study with 10 adults suffering from anxiety found that a daily intake of 360 milligrams of rhodiola for 10 weeks significantly improved symptoms of generalized anxiety disorder, leading to reduced Hamilton Anxiety Rating Scale scores.
How to Use Rhodiola for Weight Loss
Types of Supplements
Rhodiola for weight loss is commonly available in various forms, including capsules, powders, and liquid extracts. Capsules offer convenient dosing and are often standardized for specific active compounds like rosavins and salidroside.
Powder forms can be versatile, allowing for personalized dosing, while liquid extracts may provide quicker absorption. Choosing a supplement with standardized percentages of active ingredients ensures consistent potency and efficacy.
Timing and Dosage
For weight loss benefits, Rhodiola is typically taken in divided doses throughout the day, commonly ranging from 200 to 600 milligrams daily.
Due to its potential energizing effects, it's advisable to avoid taking it too close to bedtime to prevent possible sleep disturbances. Starting with a lower dose and gradually increasing, as tolerated, allows for assessing individual tolerance and response.
Incorporating Wellness Stacks
Rhodiola can complement a wellness stack designed for weight loss by pairing it with other beneficial supplements like green tea, alpha-GPC, or conjugated linoleic acid (CLA).
Matcha green tea is a great daily option for boosting weight loss, and pairs expertly with rhodiola and other adaptogenic supplements. This synergy may amplify the metabolic and fat-burning effects.
Rhodiola's benefits for weight loss can be optimized by integrating it into a balanced diet. It serves as a supportive aid rather than a standalone solution. Combining Rhodiola supplementation with a nutritious diet rich in whole foods, lean proteins, healthy fats, and fiber, along with regular physical activity, enhances its potential to promote weight management.
Consulting a healthcare professional or a nutritionist is advisable before initiating any supplement regimen to ensure its suitability and safety, especially if on other medications or dealing with underlying health conditions.
Caution and Considerations
Potential Drug Interactions
Proceed with Caution and Discuss with Your Doctor
Pregnant or nursing women and individuals with existing health conditions like bipolar disorder, diabetes, or bleeding disorders should exercise caution before using Rhodiola supplements. Additionally, anyone on prescription medications should consult a healthcare professional before incorporating Rhodiola into their regimen to prevent adverse interactions or potential complications.
Prioritizing a conversation with a healthcare provider ensures personalized guidance and considers individual health circumstances. Their expertise can help navigate potential risks and benefits, ensuring safe and effective integration of Rhodiola into your wellness routine. Always follow recommended dosages and guidelines provided by healthcare professionals or product labels to mitigate risks and maximize potential benefits.
Conclusion: Does Rhodiola Help with Weight Loss?
Rhodiola rosea shows promise as a potential aid in weight management due to its stress-reducing effects and possible impact on exercise performance. However, more comprehensive research is needed to establish its direct role in weight loss and to determine optimal dosage and usage for this purpose.
Incorporating Rhodiola into one's wellness routine should be approached cautiously and ideally under the guidance of a healthcare provider. As with any supplement, it's essential to prioritize a balanced diet, regular exercise, and overall healthy lifestyle habits for sustainable and effective weight management strategies.
Consider Adaptogens and Nootropics for Weight Loss
Like rhodiola, other compounds have beneficial adaptogenic and nootropic effects that may have a positive impact on stress levels, cognition, energy, and weight loss. For instance, incorporating beverages like matcha and coffee for weight loss may help you reach your goals.
We’ll do you one better–a cup of matcha, chai, or coffee that’s saturated with brain and body-nourishing nootropics and medicinal mushrooms. Lucid Super Coffee, Chai, and Matcha is designed to support the adrenals, offer intense focus and energy support, and keep you going all day without the caffeine crash associated with traditional energy drinks.
Check out all three Lucid varieties:
- “Citrus aurantium and Rhodiola rosea in combination reduce visceral white adipose tissue and increase hypothalamic norepinephrine in a rat model of diet-induced obesity” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3808124/
- “The Treatment of Rhodiola Mimics Exercise to Resist High-Fat Diet-Induced Muscle Dysfunction via Sirtuin1-Dependent Mechanisms” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8082455/
- “Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9021834/
- “Effects of Two Different Rhodiola rosea Extracts on Primary Human Visceral Adipocytes” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272273/
- “Rhodiola activates macrophage migration inhibitory factor to alleviate non-alcoholic fatty liver disease” https://pubmed.ncbi.nlm.nih.gov/28219059/
- “Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial” https://pubmed.ncbi.nlm.nih.gov/25837277/
- “The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms” https://pubmed.ncbi.nlm.nih.gov/26502953/
- “A pilot study of Rhodiola rosea (Rhodax) for generalized anxiety disorder (GAD)” https://pubmed.ncbi.nlm.nih.gov/18307390/