Ashwagandha and Rhodiola Rosea

Ashwagandha and Rhodiola Rosea are two herbal supplements that have gained significant popularity in recent years due to their potential health benefits. These natural remedies have been used for centuries in traditional medicine systems and are now becoming increasingly recognized in modern health practices.

Ashwagandha, also known as Withania Somnifera, is an adaptogenic herb native to India and other parts of Asia. It has been traditionally used for its rejuvenating and restorative properties, making it a popular choice for promoting overall well-being. Rhodiola Rosea, on the other hand, is a flowering plant found in the mountainous regions of Europe, Asia, and North America. It has been used for centuries in traditional medicine for its adaptogenic and stress-reducing effects.

Both Ashwagandha and Rhodiola Rosea are believed to offer a range of potential benefits, including enhanced cognitive function, reduced stress and anxiety, improved mood, and increased energy levels. These supplements have garnered attention for their ability to support the body's stress response, promote mental clarity and focus, and enhance overall vitality.

One of the primary reasons for the growing popularity of Ashwagandha and Rhodiola Rosea is their perceived natural and holistic approach to well-being. Many individuals are seeking alternative and complementary options to support their health and well-being, and these herbal supplements offer a potential solution. Moreover, their adaptogenic properties make them particularly attractive as they are believed to help the body adapt to and cope with various stressors.

However, it is essential to consider that while Ashwagandha and Rhodiola Rosea have shown promising results in preliminary studies, further research is needed to fully understand their mechanisms of action and effectiveness. Additionally, it is important to note that individual responses to these supplements may vary, and consulting with a healthcare professional is recommended before incorporating them into your daily routine.

In the following sections, we will explore the history, scientific background, key properties, potential effectiveness, sustainability, criticisms, and provide a comprehensive conclusion regarding the use of Ashwagandha and Rhodiola Rosea as supplements. By understanding their origins, properties, and potential benefits, you can make informed decisions about incorporating these herbal remedies into your health regimen.

History of Ashwagandha and Rhodiola Rosea

Ashwagandha and Rhodiola Rosea have rich histories rooted in traditional medicine systems that span centuries. These herbal supplements have been valued for their medicinal properties and have been an integral part of various cultural practices and traditions.

Ashwagandha's history can be traced back to ancient Ayurvedic medicine, a holistic healing system that originated in India over 5,000 years ago. In Ayurveda, Ashwagandha is classified as a Rasayana, which means it is considered a rejuvenating tonic for the body and mind. It has been highly regarded for its adaptogenic properties, which are believed to help the body cope with stress and promote overall well-being.

Ashwagandha's use in Ayurvedic medicine is deeply ingrained in Indian culture. It has been employed to support various aspects of health, including promoting vitality, improving cognitive function, boosting immunity, and supporting reproductive health. Traditionally, Ashwagandha roots were used in decoctions, powders, or oils, and were often combined with other herbs to enhance their therapeutic effects.

Similarly, Rhodiola Rosea has a long history of use in traditional medicine systems across different regions, including Europe, Asia, and North America. It has been a prominent part of traditional practices in countries such as Russia, China, and Scandinavia. In Russia, Rhodiola Rosea has been referred to as the "golden root" and has been used for centuries as an adaptogen to combat stress, fatigue, and enhance physical and mental performance.

Rhodiola Rosea has been used in traditional Chinese medicine to invigorate the qi (vital energy) and nourish the blood. In Scandinavian countries, it has been traditionally used to combat the harsh environmental conditions and boost resilience.

The historical use of Ashwagandha and Rhodiola Rosea in various cultures underscores their significance as revered herbal remedies. The knowledge and experience accumulated over generations have contributed to their popularity and recognition as valuable botanicals for promoting health and well-being.

In recent years, scientific interest in Ashwagandha and Rhodiola Rosea has grown, leading to numerous studies exploring their potential health benefits. This blend of traditional wisdom and modern research has further cemented their position as sought-after natural supplements.

In the following sections, we will delve deeper into the scientific background, key properties, potential effectiveness, sustainability, criticisms, and provide a comprehensive conclusion regarding the use of Ashwagandha and Rhodiola Rosea as supplements. By understanding their historical roots and cultural significance, we can gain a broader perspective on their value and potential in supporting our health and well-being.

Science Behind Ashwagandha and Rhodiola Rosea

Ashwagandha and Rhodiola Rosea have garnered significant scientific interest due to their potential therapeutic effects on the body and mind. Research has shed light on the mechanisms through which these supplements may positively impact cognitive function, stress management, and overall well-being.

Ashwagandha:

Ashwagandha contains a diverse range of bioactive compounds, including alkaloids, withanolides, and steroidal lactones, which are believed to contribute to its beneficial effects. One of the key mechanisms of action of Ashwagandha is its ability to modulate the stress response and promote a state of homeostasis.

Studies have shown that Ashwagandha exhibits adaptogenic properties, helping the body adapt to and cope with stressors. It has been found to regulate the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in the stress response. Ashwagandha has been shown to reduce levels of cortisol, a hormone released in response to stress, thereby promoting a more balanced stress response.

Furthermore, Ashwagandha has been shown to possess neuroprotective properties. It may help support cognitive function by enhancing memory, attention, and information processing. It is believed to modulate neurotransmitters like acetylcholine, dopamine, and serotonin, which play important roles in cognitive processes.

Research also suggests that Ashwagandha has antioxidant and anti-inflammatory effects, which may contribute to its overall health benefits. These properties help protect cells from oxidative damage and inflammation, both of which are associated with various chronic health conditions.

Rhodiola Rosea:

Rhodiola Rosea contains bioactive compounds known as rosavins, salidrosides, and flavonoids, which are believed to be responsible for its physiological effects. The main mechanism of action of Rhodiola Rosea involves its adaptogenic properties, similar to Ashwagandha.

Rhodiola Rosea has been shown to modulate the stress response and improve resilience to stressors. It can help regulate stress hormone levels, such as cortisol and adrenaline, and promote a more balanced physiological response to stress. This can lead to enhanced mood, reduced fatigue, and improved cognitive function.

Studies have also suggested that Rhodiola Rosea may have positive effects on cognitive performance and mental well-being. It has been found to enhance attention, concentration, and mental processing speed. Additionally, it may support neurotransmitter balance, including serotonin, dopamine, and norepinephrine, which are important for mood regulation.

Furthermore, Rhodiola Rosea exhibits antioxidant and anti-inflammatory properties. It helps neutralize harmful free radicals and reduces inflammation in the body, which may contribute to its overall health benefits.

Overall, both Ashwagandha and Rhodiola Rosea have demonstrated promising effects on cognitive function, stress management, and overall well-being. However, it is important to note that individual responses may vary, and further research is still needed to fully understand the specific mechanisms and optimal dosage regimens for these supplements.

In the next section, we will explore the key properties and recommended usage of Ashwagandha and Rhodiola Rosea, providing insights into their appropriate dosages, potential interactions, and precautions to ensure safe and effective use.

Key Properties and Usage of Ashwagandha and Rhodiola Rosea

Ashwagandha (Withania Somnifera) is an ancient herb widely used in Ayurvedic medicine. It possesses several key properties that contribute to its therapeutic effects:

  1. Adaptogenic Properties: Ashwagandha is classified as an adaptogen, which means it helps the body adapt to and cope with stressors. It supports the regulation of physiological processes and helps restore balance in the body.
  2. Anti-Anxiety and Stress Reduction: Ashwagandha has been shown to reduce anxiety and stress by modulating the body's stress response system. It may help lower cortisol levels and improve resilience to stress.
  3. Cognitive Enhancement: Ashwagandha has demonstrated potential benefits for cognitive function, including improved memory, attention, and information processing speed. It may also support overall brain health.
  4. Anti-Inflammatory and Immune-Modulating Effects: Ashwagandha contains bioactive compounds, such as withanolides, that possess anti-inflammatory properties. It may help modulate immune system activity and promote a healthy immune response.

Recommended Usage:The recommended dosage of ashwagandha can vary depending on the specific product and individual needs. It is generally advised to start with a lower dose and gradually increase if necessary. Typical dosages range from 300 to 600 mg of standardized extract, taken once or twice daily. It is important to follow the instructions on the product label or consult with a healthcare professional for personalized guidance.

Potential Interactions:Ashwagandha may interact with certain medications or health conditions. It is important to exercise caution and consult with a healthcare professional if you have any pre-existing medical conditions or are taking medications, particularly those that affect the immune system, thyroid function, or sedatives.

Rhodiola Rosea, also known as Arctic root or golden root, is an adaptogenic herb native to cold regions of Europe and Asia. It possesses several key properties that contribute to its therapeutic effects:

  1. Adaptogenic Properties: Rhodiola Rosea is renowned for its adaptogenic properties, helping the body adapt to various stressors and maintain balance.
  2. Energy and Fatigue Reduction: Rhodiola Rosea has been associated with increased physical and mental energy, reduced fatigue, and improved stamina. It may enhance physical performance and reduce symptoms of fatigue.
  3. Mood Enhancement: Rhodiola Rosea has been studied for its potential mood-enhancing effects. It may help reduce symptoms of depression, improve mental well-being, and support emotional resilience.
  4. Cognitive Function: Rhodiola Rosea has shown promise in enhancing cognitive function, including improved mental performance, focus, and attention. It may also support memory and learning.

Recommended Usage:The recommended dosage of Rhodiola Rosea can vary depending on the specific product and individual needs. Typical dosages range from 200 to 600 mg of standardized extract per day. It is advisable to start with a lower dose and gradually increase if necessary. It is recommended to follow the instructions on the product label or consult with a healthcare professional for personalized guidance.

Potential Interactions:Rhodiola Rosea may interact with certain medications or health conditions. It is important to exercise caution and consult with a healthcare professional if you have any pre-existing medical conditions or are taking medications, particularly those that affect blood pressure, blood sugar levels, or mental health.

Please note that individual responses to these supplements may vary, and it is important to consult with a healthcare professional before incorporating Ashwagandha or Rhodiola Rosea into your health regimen, especially if you have underlying medical conditions or are taking medications.

Effectiveness of Ashwagandha and Rhodiola Rosea

Ashwagandha and Rhodiola Rosea have been the subject of numerous scientific studies and clinical trials to assess their effectiveness in promoting various health benefits. Here, we will explore the documented benefits of these supplements as well as potential risks or side effects associated with their use.

Ashwagandha:

  1. Stress Reduction and Anxiety: Several studies have shown that Ashwagandha can effectively reduce stress levels and symptoms of anxiety. It has been found to lower cortisol levels, a hormone associated with stress, and improve perceived stress and anxiety scores.

  2. Cognitive Function and Memory: Ashwagandha has demonstrated positive effects on cognitive function, including improved memory, attention, and information processing speed. It may also support overall brain health and protect against neurodegenerative diseases.

  3. Physical Performance and Muscle Strength: Ashwagandha supplementation has been associated with improvements in physical performance and muscle strength in athletes and resistance-trained individuals. It may enhance endurance, increase muscle mass, and reduce exercise-induced muscle damage.

  4. Immune System Support: Ashwagandha exhibits immune-modulating properties and may support a healthy immune response. It has been shown to enhance natural killer cell activity and increase the production of immune cells, potentially aiding in the prevention of infections.

Rhodiola Rosea:

  1. Adaptogenic and Stress-Reducing Effects: Rhodiola Rosea has been widely studied for its adaptogenic properties and ability to reduce stress-related symptoms. It may help improve mood, reduce fatigue, and enhance mental and physical performance during stressful situations.

  2. Cognitive Function and Mental Well-being: Rhodiola Rosea has shown potential benefits in improving cognitive function, including enhanced mental performance, focus, and attention. It may also alleviate symptoms of depression, improve overall mental well-being, and reduce mental fatigue.

  3. Physical Endurance and Exercise Performance: Rhodiola Rosea supplementation has been linked to increased endurance and exercise performance. It may enhance oxygen utilization, improve energy metabolism, and reduce fatigue during prolonged physical activity.

  4. Antioxidant and Anti-Inflammatory Properties: Rhodiola Rosea exhibits antioxidant and anti-inflammatory effects, which may protect against oxidative stress and inflammation-related disorders. It may support cardiovascular health and help prevent chronic diseases.

Potential Risks and Side Effects:While Ashwagandha and Rhodiola Rosea are generally considered safe for most people when taken in appropriate dosages, it is important to be aware of potential risks and side effects. Some individuals may experience mild gastrointestinal symptoms, such as upset stomach or diarrhea. Additionally, certain individuals may have allergic reactions to these supplements. It is advisable to consult with a healthcare professional before starting supplementation, especially if you have underlying medical conditions, are taking medications, or are pregnant or breastfeeding.

Conclusion: Ashwagandha and Rhodiola Rosea have demonstrated promising effectiveness in various aspects of health and well-being. They offer potential benefits for stress reduction, cognitive function, physical performance, and overall vitality. However, individual responses may vary, and it is important to consider personal circumstances and consult with a healthcare professional before incorporating these supplements into your health regimen.

How to Incorporate Ashwagandha and Rhodiola Rosea into Your Lifestyle

When considering the incorporation of Ashwagandha and Rhodiola Rosea into your daily life and health regimen, it is important to assess the sustainability of these supplements. This involves considering factors such as the availability of the supplements, their cultivation methods, and their environmental impact. Additionally, understanding how to effectively incorporate these supplements into your routine is crucial for optimal results. Let's explore these aspects in detail.

Availability and Sourcing: Ashwagandha and Rhodiola Rosea supplements are widely available in various forms, including capsules, powders, and tinctures. It is essential to choose reputable brands that prioritize quality and use sustainable sourcing practices. Look for supplements that are certified organic, non-GMO, and have undergone third-party testing to ensure purity and potency.

Cultivation Methods: Both Ashwagandha and Rhodiola Rosea are herbs that can be cultivated sustainably. Responsible cultivation practices, such as organic farming and harvesting methods that promote plant regeneration, are crucial for the long-term availability of these plants. Supporting brands that prioritize sustainable cultivation practices helps ensure the preservation of these valuable botanical resources.

Environmental Impact: While Ashwagandha and Rhodiola Rosea are generally considered sustainable options, it is important to be mindful of the potential environmental impact. The cultivation of these herbs requires land, water, and other resources. By choosing brands that prioritize sustainable sourcing and production, you can contribute to minimizing the overall environmental footprint associated with their production and distribution.

Incorporating Ashwagandha and Rhodiola Rosea into Your Daily Life:To effectively incorporate Ashwagandha and Rhodiola Rosea into your daily life and health regimen, consider the following tips:

  1. Consult with a Healthcare Professional: Before starting any new supplement regimen, it is important to consult with a healthcare professional, especially if you have underlying medical conditions or are taking medications. They can provide personalized guidance based on your specific needs and health goals.

  2. Recommended Dosages: Follow the recommended dosages provided by the supplement manufacturer or as advised by your healthcare professional. It is important to adhere to the suggested dosages to ensure safety and maximize the potential benefits of these supplements.

  3. Timing and Frequency: Consider the optimal timing and frequency of supplementation. Some individuals may find it beneficial to take these supplements in the morning to support energy and stress management, while others may prefer taking them in the evening for relaxation and sleep support. Experiment with different timings to determine what works best for you.

  4. Consistency and Patience: Like many natural supplements, the effects of Ashwagandha and Rhodiola Rosea may take time to manifest. Consistency is key, and it is recommended to take these supplements regularly over a sustained period to experience their full benefits. Results may vary among individuals, so be patient and observe how your body responds.

  5. Consider Combination Formulas: Ashwagandha and Rhodiola Rosea can be found individually or as part of combination formulas that target specific health concerns. These formulas may contain other beneficial ingredients that complement the effects of these herbs. However, it is important to choose reputable brands and ensure the dosages are appropriate for your needs.

  6. Monitor and Adjust: As you incorporate these supplements into your routine, pay attention to how your body responds. Monitor changes in energy levels, mood, stress levels, and other factors. Adjust the dosage or timing if needed, in consultation with your healthcare professional.

Conclusion:Incorporating Ashwagandha and Rhodiola Rosea into your daily life and health regimen can be a sustainable choice for promoting overall well-being. By choosing high-quality supplements from reputable brands, supporting sustainable sourcing practices, and following recommended dosages, you can enjoy the potential benefits of these herbal supplements while minimizing their environmental impact. Remember to consult with a healthcare professional to ensure personalized guidance and to monitor your body's response.

Criticisms and Limitations of Ashwagandha and Rhodiola Rosea

While Ashwagandha and Rhodiola Rosea are generally well-regarded and have gained popularity for their potential health benefits, it is important to consider and acknowledge the criticisms and limitations associated with their use. This section aims to provide a balanced perspective by addressing concerns raised by experts and users regarding these supplements.

  1. Limited Scientific Research: One common criticism is the limited number of high-quality scientific studies conducted on Ashwagandha and Rhodiola Rosea. Although there is a growing body of research supporting their potential benefits, further rigorous clinical trials are needed to fully understand their mechanisms of action, efficacy, and long-term safety.

  2. Individual Variations: The effects of Ashwagandha and Rhodiola Rosea can vary among individuals. Factors such as genetics, overall health, and lifestyle may influence how these supplements interact with the body. What works well for one person may not produce the same results for another, leading to mixed experiences and varying outcomes.

  3. Potential Side Effects and Interactions: While generally considered safe, both Ashwagandha and Rhodiola Rosea may cause side effects in some individuals. Common side effects include digestive issues, headaches, and allergic reactions. It is important to follow recommended dosages and consult with a healthcare professional, especially if you have pre-existing medical conditions or are taking medications, to avoid potential interactions or adverse effects.

  4. Quality and Purity Concerns: The quality and purity of Ashwagandha and Rhodiola Rosea supplements can vary among brands. Some products may contain impurities or lower concentrations of active compounds, which can affect their effectiveness. Choosing reputable brands that prioritize third-party testing and adhere to quality standards can help mitigate this concern.

  5. Limited Regulation and Labeling Standards: The dietary supplement industry is not as strictly regulated as pharmaceuticals. This can lead to inconsistencies in labeling, potency, and claims made by different brands. It is important to do thorough research, choose reputable brands, and seek third-party certifications to ensure the supplements meet quality standards.

  6. Not a Substitute for Professional Advice: Ashwagandha and Rhodiola Rosea are not meant to replace professional medical advice or treatment. While they may offer potential benefits, they should not be considered a cure-all solution for health conditions. It is crucial to consult with a healthcare professional, especially if you have specific health concerns or are considering these supplements as part of a treatment plan.

  7. Lack of Standardized Dosages: There is no universally accepted standard for dosages of Ashwagandha and Rhodiola Rosea supplements. Recommended dosages can vary depending on the form, extract strength, and individual factors. This lack of standardized dosing guidelines makes it challenging to determine the appropriate dosage for specific health goals.

  8. Not Recommended for Certain Groups: Pregnant or breastfeeding women, children, and individuals with specific medical conditions such as autoimmune diseases or hormone-sensitive conditions should exercise caution or avoid Ashwagandha and Rhodiola Rosea supplements altogether, as their effects on these populations have not been extensively studied.

It is important to approach the use of Ashwagandha and Rhodiola Rosea with a balanced perspective, taking into consideration individual circumstances, consulting with healthcare professionals, and being aware of potential limitations and risks. While these supplements may offer potential benefits, it is essential to make informed decisions and prioritize overall health and well-being.

Summary of Ashwagandha and Rhodiola Rosea

Ashwagandha and Rhodiola Rosea are two herbal supplements that have gained popularity for their potential health benefits. Throughout this article, we have explored their background, historical significance, scientific mechanisms, key properties, effectiveness, sustainability, criticisms, and limitations. It is important to consider these factors when assessing the suitability of incorporating Ashwagandha and Rhodiola Rosea into your health regimen.

Both Ashwagandha and Rhodiola Rosea have a rich history of traditional use and are backed by scientific research indicating their potential positive effects on cognitive function, stress management, and overall well-being. Their active compounds, such as withanolides in Ashwagandha and salidroside and rosavin in Rhodiola Rosea, have been studied for their various physiological effects.

Scientific studies and clinical trials suggest that Ashwagandha may offer benefits such as reducing stress and anxiety, improving cognitive function, and supporting immune system health. Rhodiola Rosea, on the other hand, may contribute to stress reduction, mental performance, and physical endurance. These supplements have shown promising results, but it is important to note that individual responses may vary.

When incorporating Ashwagandha and Rhodiola Rosea into your health regimen, it is crucial to consider the recommended dosages and potential interactions with other substances. It is advisable to consult with a healthcare professional, especially if you have specific health concerns, are taking medications, or have pre-existing medical conditions. This will ensure that these supplements align with your individual circumstances and are safely integrated into your lifestyle.

It is also important to be aware of potential limitations and criticisms surrounding the use of Ashwagandha and Rhodiola Rosea. Limited scientific research, individual variations in response, potential side effects, and quality concerns should be taken into account. These supplements should not be viewed as a substitute for professional medical advice or treatment.

In conclusion, Ashwagandha and Rhodiola Rosea have gained popularity for their potential health benefits and have a place in complementary health practices. However, their use should be approached with caution, taking into consideration individual circumstances and consulting with healthcare professionals. By making informed decisions and prioritizing overall health and well-being, you can determine if incorporating Ashwagandha and Rhodiola Rosea into your health regimen is suitable for you.

References for Ashwagandha and Rhodiola Rosea

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