Rhodiola is a root plant that some people believe has adaptogenic properties. The natural active ingredients, rosavin, and salidroside can help build your body’s resistance to stress, boost energy and stamina, and reduce harmful inflammation. But how effective are the supplements, and can they truly make a significant impact on your health? Keep reading to learn if you should take or skip a rhodiola complex supplement!
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Rhodiola rosea is a root that has been used in Scandinavian countries for centuries.
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Users believe the root can help increase energy and your body's resistance to stress.
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Few scientific studies have been done on humans to prove and support these claims.
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Unless your doctor has advised against it, you can safely try a rhodiola complex and see if you experience any benefits.
What can rhodiola help with?
There are a few areas where the use of rhodiola has been studied. The first major area of research is stress, specifically the body’s resistance to stress.
One small study found that some participants had decreased levels of anxiety, overall stress, and depression, but the findings were not statistically significant. Although the results were compelling, there need to be more rigorous studies to examine any correlation between rhodiola and stress outcomes.
Currently, no promising outcomes from using rhodiola have been found in animal studies. These include improved mood, increased energy levels, and even the ability to stabilize blood sugars in rats. Although these findings are optimistic, more human trials are necessary to confirm the benefits of rhodiola.
Is rhodiola safe to try?
Unless your physician has told you otherwise, rhodiola supplements are safe for most people to try. However, it's not recommended for people who:
- Have liver or kidney problems
- Are pregnant and breastfeeding
If you have liver or kidney problems, you should consult with a specialist before starting a new supplement because it can be harder for your body to clear the by-products from your system. Pregnant and breastfeeding women should also avoid taking the supplement, since any side effects to the baby are currently unknown.
How to take rhodiola
Most supplements are stored at room temperature and taken as a pill before bed. Taking a capsule on an empty stomach is recommended, but always follow the instructions on the bottle. You can also buy a liquid tincture if you have difficulty swallowing capsules.
Whenever you choose to buy a supplement for energy or stress, you should choose the version that easiest for you to take because you need to be consistent to see any results. If you are bad at remembering to take supplements, keep the capsules beside your bed as a reminder to take one every night.
What should I look for in a rhodiola complex?
The most popular active ingredients in a rhodiola complex are rosavin and salidroside. These two compounds are reported to be potent health agents that can help improve energy levels. Any complex you take should blend these two ingredients, although there are no guaranteed results.
Another thing you can do to boost energy levels naturally is to increase your level of physical activity. Walking, running, and dancing are fun ways to move your body and leave you feeling energized.
What else can I do to boost energy?
When you feel tired, reaching for a cup of coffee or another caffeinated beverage can feel like a second instinct. These products can give you a temporary lift, but their energy-boosting effects are temporary.
You can try to boost your energy by making simple diet changes. Some people feel more energetic when they eat a snack every few hours. This fuel replenishment helps them maintain stable energy levels throughout the day, and reduces the chances of hitting an afternoon slump or wall.
Keep your snacks simple by pairing a high-quality carbohydrate (a vital energy source) with healthy fat or lean protein. They will digest slowly and help you feel full for longer.
Choose water whenever possible to hydrate yourself. If plain water starts to feel boring, add some fresh herbs like mint to increase the flavor appeal naturally. Having enough water throughout the day can be a game-changer for energy levels!
Managing stress is an important skill to help you stay healthy long-term. High stress levels can increase your blood pressure and decrease your immune function, exposing you to different illnesses.
Relying on a rhodiola complex is not enough to help bring your stress levels back under control. You should also focus on daily stress-busters, such as exercise or pleasurable hobbies. If you can’t cope independently, consider contacting a professional mental health expert for support. They can teach stress-management strategies to help you feel better.
If you want to have more energy, focus on improving sleep quality, increasing physical activity, and properly nourishing your body throughout the day. You can use a rhodiola complex to compliment your efforts, but there are no guarantees it will work as advertised.
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