Anxiety and stress affect millions of people each day, often leading to other issues, such as poor sleep, irritability, appetite changes, and decreased overall vitality. In order to help combat these issues, many people turn towards natural remedies for anxiety and stress relief, including an herb called rhodiola.
This article explores the benefits of rhodiola and other herbs for anxiety and stress, while also going over some of the best rhodiola supplements for regular use.
What is Rhodiola?
Rhodiola, also known as golden root, is a plant found in colder regions of the world, including Siberia, Northern Europe, and Eastern North America. It is classified as an adaptogenic herb, meaning it helps the body resist the effects of stress and maintain overall balance when faced with various stressors.
For more information on adaptogens, check out this article.
Benefits of Rhodiola for Stress & Anxiety
Rhodiola is a well-researched herb with proven benefits for stress, anxiety, and other stress-related conditions, largely due to its adaptogenic properties.
For example, rhodiola helps combat mental fatigue, while promoting better cognitive functions, including memory, concentration, and overall mental performance. It also supports a more positive mood and better sleep, while promoting a reduction in anxiety and depression.
In addition, rhodiola has documented physical benefits. Specifically, rhodiola promotes better endurance, strength, and exercise performance, while helping to reduce physical fatigue and exhaustion. Its anti-stress properties also promote a healthy heart and reproductive system.
There are many reasons for these effects. For one, rhodiola stimulates important neurotransmitters, such as dopamine, noradrenaline, serotonin, and acetylcholine, which are involved in mood, focus, energy, and other key functions.
In addition, rhodiola acts on the hypothalamic-pituitary-adrenal (HPA) axis, which is a very important system that helps the body to regulate and deal with stress. It also helps to lower cortisol and adrenaline, which are stress hormones.
Lastly, rhodiola offers antioxidant and anti-inflammatory properties, which helps to combat stress-induced inflammation and oxidative stress in the body.
Other Herbs for Stress and Anxiety
Beyond rhodiola, there are several other herbs that may be beneficial for stress and anxiety. Some of the most well-researched ones include:
- Ashwagandha
- Passionflower
- Lavender
- Lemon Balm
- Valerian Root
Ashwagandha is a powerful adaptogenic herb, with a potent ability to lower cortisol and decrease perceived stress and anxiety. It also promotes GABA and serotonin production, which supports a relaxed mood and better sleep. Ashwagandha also supports testosterone and hormonal health, exercise performance, and a healthy weight.
Passionflower, lavender, lemon balm, and valerian root are all similar herbs in that they offer natural sedative effects in the brain, including the production of GABA. These herbs have been shown to help with anxiety, depression, and insomnia. And in some cases, they’ve been just as effective as anti-anxiety or antidepressant medications. (Always consult your doctor to see what regimen is best for you).
Other Ways to Manage Stress and Anxiety
There are many other ways to manage stress and anxiety, including a nutrient-rich diet, regular exercise, and relaxation techniques, such as yoga or meditation. These components are a great way to not only combat stress, but also prevent stress in the first place. Thus, they should ideally be implemented on a regular basis, rather than only using them when dealing with higher stress levels.
Supplements for Anxiety & Stress Relief
There are many supplements that may help with anxiety and stress. Listed below are some of the best rhodiola supplements and other herbal products to help combat stress and anxiety.
- Vital Nutrients Rhodiola Rosea 3%: Vital Nutrients offers many well-formulated, research-backed supplements. Each serving of Rhodiola Rosea 3% provides 400 mg of rhodiola, standardized to 3% rosavins, which is one of the main bioactives. This dose supports adrenal gland function and stress management, as well energy and endurance.
- Pure Encapsulations Rhodiola Rosea: Pure Encapsulations provides a wide variety of pure, evidence-based formulations. Their Rhodiola Rosea supplement provides 100 mg of rhodiola per capsule, with 3% rosavins and 1% salidroside. It’s a great natural way to support stress, mood, energy, weight loss, and mental and physical performance.
- Terry Naturally AnxioCalm: Terry Naturally offers natural solutions for many health needs. Their AnxioCalm product is formulated with EP107™ coneflower extract, which is clinically proven to lower stress, anxiety, and nervous symptoms, including tension and restlessness.
Stress and anxiety can make it hard to function normally and live life to the fullest. But the right lifestyle habits and supportive supplements can provide significant stress and anxiety relief, so you can feel calmer, happier, and healthier.
FAQ
What is the best rhodiola supplement?
There is no definitive “best” rhodiola supplement. However, look for supplements that have an effective dosage (100 to 600 mg), are standardized for bioactive compounds, and are third-party tested. The rhodiola supplements listed above are great options to start with.
When is the best time to take rhodiola?
When it comes to the best time to take rhodiola, try in the morning or early afternoon, given that it may have stimulating properties. If you have an irregular schedule, the best time to take rhodiola may depend on when you most need to be awake and alert.
How much rhodiola should I take per day?
In general, the most common recommended doses of rhodiola are between 200 to 400 mg per day. However, your needs may be higher or lower depending on various factors. Always talk with your healthcare before starting any dietary supplement.
What are common side effects of taking a rhodiola supplement?
In general, the most common side effects of ingesting a rhodiola supplement may include dizziness, jitteriness, anxiety, headache or sleep disruption. It is not recommended for women who are pregnant or breastfeeding.
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