How I Use Rhodiola For More Energy Despite Chronic Fatigue
Photo by Guillaume Bolduc on Unsplash
I came across Rhodiola in hopes that it would improve my energy, as I have CFS (chronic fatigue). This started after my diagnosis of breast cancer in 2014. It’s been a long time dealing with this condition and I’ve found Rhodiola to be one of the things that’s helped. It doesn’t completely eliminate the fatigue, but there’s a noticeable improvement. When I don’t take it, I definitely feel less energized.
I’m writing this as a general guide to help you, to refresh my memory, and document my experience. This isn’t a fully comprehensive guide, so I encourage you to seek professional advice, especially if you have any pre-existing condition(s), are taking prescription medication (combining Rhodiola with prescription antidepressant medications could cause tachycardia, which is very rapid heart rate), have low blood pressure or are pregnant.
What is Rhodiola?
Rhodiola is an herb so one pro of taking this is it’s a natural approach. Rhodiola works to stimulate the body’s resistance to stressors that are physical, environmental and emotional. Rhodiola is an adaptogen and according to Merriam-Webster, the definition of an adaptogen is “a nontoxic substance and especially a plant extract that is held to increase the body's ability to resist the damaging effects of stress.” Other examples of adaptogens are ginseng, ashwaganda, astragalus, and cordyceps (mushroom).
Some of the benefits of Rhodiola include:
Decreasing stress-induced fatigue
Alleviating depression & anxiety
Enhancing mental & physical performance
Increasing work productivity
Providing antioxidant and anti-inflammatory effects
What to expect & things to consider
Since Rhodiola is an adaptogen, it can take 2-3 weeks to notice positive effects. This NIH study discusses the effectiveness on chronic fatigue, showing an improvement at week 8 of daily use. (1)
To avoid over-stimulation, don't stack on top of caffeine or other stimulants.
Negative side effects can include upset stomach, headaches, dizziness, dry mouth, and/or over-production saliva. “Because it might stimulate the immune system, rhodiola could worsen autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.” (2). To avoid building a tolerance, one should take 1 week off for every 3 weeks on.
Combining Rhodiola with anti-depressants can lead to serotonin syndrome; but “When rhodiola extract is given with tricyclic antidepressants, such as Elavil (amitriptyline), there is a reduction in the side effects of the drugs and a positive effect on mood symptoms.” (3)
What is important about 3% rosavin & 1% salidroside ratio in Rhodiola?
“Rosavin was more active in higher concentrations than salidroside; while, salidroside was more effective at lower concentrations.” (4) The 3% rosavin to 1% salidroside ratio makes Rhodiola more effective for a range of physical and mental health needs; and ensures that there is the right amount of each for a synergistic effect. (5)
How to take and how to choose which Rhodiola
- Look for brands that carry the USP or NSF seal, which are certifications from third-party, nonprofit organizations that ensure supplements contain what they claim, without impurities.
- Choose ones that contain a standardized amount of 3 percent rosavin and 1 percent salidroside
- Recommended dose: 100-600 mg per day, preferably 200 mg twice a day based off of this NIH study. (1)
- It’s generally safe to take Rhodiola for 6-12 weeks at a time, then to cycle off, especially when you're not experiencing acute stress or flare-ups.
- It may be better to take isolated supplements, so you can better gauge what is working and what isn’t
I’ve compiled a list of brands ranked in order of Amazon ratings, highlighting the major points:
Double Wood - has 1 percent rosavin and 3 percent salidroside, CoA (Certificate of Analysis), and GMP certification, 5160 ratings
Bronson Rhodiola - does not have 3 percent rosavin and 1 percent salidroside or any certifications, 5015 ratings
Herb Pharm - does not have 3 percent rosavin and 1 percent salidroside or any certifications besides gluten-free, 1650 ratings
Purity Life Gummies - does not have 3 percent rosavin and 1 percent salidroside, has Certificate of Analysis, 1449 ratings
aSquared Nutrition - does not have 3 percent rosavin and 1 percent salidroside, 1292 ratings
Gaia Herbs - Certified B Corporation & Certificate of Compliance but does not have 3 percent rosavin and 1 percent salidroside, 1221 ratings
Nature's Way - has 3 percent rosavin and 1 percent salidroside, but could not find third party certification as of 9/2/24, 1149 ratings
Thorne - does not have 3 percent rosavin and 1 percent salidroside or any certifications (however, they do have NSF certifications for Sport products), 990 ratings
Life Extension Rhodiola Extract - the listing states it has a Certificate of Analysis (CoA), but that doesn’t indicate that it’s from a third party; report could not be found on the company website, does have 3 percent rosavin and 1 percent salidroside, 847 ratings
Micro Ingredients - claims to have third party certification but does not give any more details, does not have 3 percent rosavin and 1 percent salidroside, 790 ratings
New Chapter - does not have 3 percent rosavin and 1 percent salidroside; states they have third party testing but the NSF certification is for the product as gluten-free, 406 ratings
NutriONN - does have 3 percent rosavin and 1 percent salidroside, could not find third party certification as of 9/2/24, 117 ratings
NOW Foods - does have 3 percent rosavin and 1 percent salidroside, could not find third party certification as of 9/2/24, 58 ratings
Types of Certifications and Stamps
Certificate of Analysis (CoA) - document provided by the manufacturer or a third-party laboratory that verifies the quality and composition of a product. It details the results of specific tests conducted on a supplement batch, including the identity, potency, and purity of the ingredients.
Certificate of Compliance - assures adherence to regulatory and safety norms
Certified B Corporation Stamp - This certification is not specifically about the product but rather about the company as a whole. It indicates that the company meets high standards of social and environmental performance, accountability, and transparency.
Good Manufacturing Practice (GMP) - Indicates that the manufacturer follows good practices during the production process to reduce inconsistencies, errors and contamination risks, but doesn’t verify the product’s quality, purity and potency.
USP or NSF seal - Certifications from third-party, nonprofit organizations that ensure supplements contain what they claim, without impurities.
What are the most important certifications or stamps ranked in order of importance prioritizing product quality, purity, and safety?
1. Third-Party Certifications (USP, NSF Seals):
These certifications provide independent, rigorous testing and validation of a product's quality, potency, and purity. They offer strong consumer confidence that the product meets high standards across all batches.
2. GMP (Good Manufacturing Practices) Stamp:
Ensures that the product is manufactured under strict quality control processes, reducing the risk of contamination and ensuring consistent product quality. It is foundational for any reputable supplement.
3. Certificate of Analysis (CoA):
Provides detailed, batch-specific information about the product, including ingredient identity, potency, and purity. While very important for specific verification, it is more useful when combined with broader certifications.
4. Certificate of Compliance:
Confirms that the product meets certain regulatory or legal standards, but it is typically less comprehensive in scope compared to third-party certifications or GMP stamps. It may be required for legal distribution but doesn’t always address the quality and purity of the product in detail.
Conclusion
So far, I haven’t been able to find anything that has all certifications and features you would want. Thorne was the only company that had an NSF certification but it didn’t apply to their Rhodiola. But they seem to have a high quality and high standards: “At any given time, numerous Thorne nutritional supplement products are being tested in clinical trials taking place around the world. Our collaborations with independent researchers help us scientifically confirm the efficacy and safety of our products and explore new potential for them.” (6)
Even though Thorne’s Rhodiola doesn’t not indicate percentages of rosavin and salidroside, they are a reputable company, so I’ll be trying it, then updating this post.
The option I chose to take from my findings is by Double Wood Supplements. Although the ratio rosavin vs. salidroside is flipped (1% rosavin and 3% salidroside), instead of 3% rosavin and 1% salidroside, I’ve been using it for months and have been feeling more energy. During the week I cycle off to prevent building a tolerance, I’m noticeably more tired.
You can find Double Wood’s third party test results and Certificate of Analysis (CoA) on the Double Wood website. I hope you found this guide helpful, and if you find sources that you can recommend, do reach out.
Sources
Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial: https://pubmed.ncbi.nlm.nih.gov/28219059/
Rhodiola for Mood, Stress, and Stamina: Is It Effective? https://www.verywellhealth.com/rhodiola-everything-you-need-to-know-7561714
Assessing the Quality and Potential Efficacy of Commercial Extracts of Rhodiola rosea L. by Analyzing the Salidroside and Rosavin Content and the Electrophysiological Activity in Hippocampal Long-Term Potentiation, a Synaptic Model of Memory: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976749/
Adaptogenic and central nervous system effects of single doses of 3% rosavin and 1% salidroside Rhodiola rosea L. extract in mice: https://pubmed.ncbi.nlm.nih.gov/17072830/
Thorne Clinical Research: https://www.thorne.com/company/clinical-research