My doctor is suggesting an anti-depressant – but I am worried about side effects and have heard they aren’t much more effective than placebo. Is there herbs that can help?
THIS is one of my favorite questions – because the answer is a resounding YES!!
For thousands of years people have relied upon the mood stabilizing and gentle uplifting power of herbal medicine. 🌱
As an herbalist and expert in botanical medicine – I have literally DOZENS of herbs I can reach for to support mental health.
One of my favorite helpers for both depression and anxiety is RHODIOLA.🌼
I get downright giddy when I see this amazing herb bloom here in the Rocky Mountains in the spring .⛰ Its ability to bloom on rocky and sandy mountainsides in the harshest climates gives us clues about its medicinal properties.
Traditionally this herb was used to improve resistance to altitude sickness, increase physical endurance, treat fatigue and depression, anemia and impotence. According to Herbal Gram, in mountain villages of Siberia, a bouquet of the roots is still given to couples prior to marriage to enhance fertility and assure the birth of healthy children.
A tea made of the root was the best way to treat colds and flu in severe Asian winters and Mongolian Drs use it for tuberculosis and cancer.
Is it hard to believe that one herb could be good for so many things? It would be if the herb was being used to treat these conditions directly – but Rhodiola is an adaptogen that works behind the scenes to build up the bodies ability to withstand all kinds of stress .
So how does it work?
The compounds in Rhodiola help balance cortisol levels, stimulate Norepinephrine (NE), Dopamine (DA), and Seratonin (5-HT) as well as having some specific benefits on the nervous system.
These changes enhance neurotransmitters in the brain to improve cognitive function, reduce fatigue.
Physically we see decreased physical recovery time likely due to its ability to increase ATP, RNA, metabolize protein and improve amino acid synthesis.
[There are lots of studies that are looking at Rhodiola for its cardio-protective effects, its benefits for ovarian function, endocrine function and its anti-carcinogenic properties…
If you like to read about all of this in more detail, check out the fantastic write up on Rhodiola on Herbalgram.org .]
A few great Studies..
- Cohort study, 2-4 Weeks, 82 participants of both genders 30-64, overweight. 200mg of rhodiola extract (300-1000mg root equivalent) twice daily for 4 weeks in persons with life and work-related stress was greatly able to reduce dysfunction and fatigue associated with stress in a time-dependent manner. Significant improvements were noted in social and work function secondary to reduced fatigue and improved mood. (Phytother RES. 2012 Aug: 26(8):1220-5
- In military cadets performing regular military night duties, 5 days of supplementation of rhodiola (370 or 555mg of SHR-5) was able to significantly reduce total fatigue and improve well being when measured 2 hours after supplement ingestion and again at the end of the trial. Capacity for mental work significantly increased relative to placebo. [Phytomedicine. 2003 Mar;10(2-3):95-105. ]
- Double-blind study, 1-6 months, 89, both genders, age 18-64,. In persons with mild to moderate depression given either 340mg or 680mg of rhodiola (SHR-5) daily for 42 days noted that treatment reduced total symptoms of depression as assessed by the BDI and HAMD rating scales (no dose-dependence noted on HAMD and a trend for dose-dependence on BDI, symptoms being reduced to 65-70% of baseline value on HAMD and halved with the higher dose according to BDI) with improvements in insomnia and emotional instability, and only the higher dose being associated with improved sense of well being. [Nord J Psychiatry. 2007;61(5):343-8.; J Altern Complement Med. (2008); Phytother Res. (2007) ]
- There are additional studies that have focused on youth ages 12-18 that show similar improvements on testing, reduced fatigue and overall improvement in symptoms of depression.
So How do I Use it?
Rhodiola has a really high safety profile meaning it takes a really high dose before we see any adverse side effects. Some people report a sense of jitteryness when using higher doses of this herb – if that happens, reducing the dose generally solves that problem. In my clinical experience, adding blood nourishing herbs like nettle, dong gui and rehmannia can really help reduce any jitters from this herb.
It is important to note that for those suffering with Bi-Polar disorder, its not recommended during manic phases.
It’s also important to make sure that the rhodiola you are using contains 2- 3% rosavin and 0.8-1% salidroside (any reputable supplier will have this on the label)
Effective doses are generally in the range of 100mg-600mg a day.
I generally recommend taking it in the morning (some report vivid dreams when taking it closer to bedtime) and there is some evidence that it is best absorbed on an empty stomach. (I have seen the benefits in my clients even when taking it with food)
Can I take it if I am already on anti-depressants?
YES! Some of the studies I mentioned above showed that individuals could take Rhodiola in addition to their anti-depressant medications.
We also know that taking it with Eleuthero or siberian Gingseng, ashwagandha and St john’s wort can have even more benefits (links to each info on each of these herbs are below so you can check for safety & dosing recommendations).
Looking for product recommendations?
This one by integrative Therapeutics gives you 410 mg with just 2 capsules. This is a good one to start with if you are concerned about cross reactions with other herbs – this one is just rhodiola.
This combination product has Rhodiola, Siberian Ginseng, Holy Basil, st John’s wort, Ginko, Ashwagandha and Lemon Balm.
And I love Adrena Uplift – created by Dr Aviva Romm & Herb Pharm. It’s a liquid extract that contains Rhodiola, two types of Ginseng, Maitake mushroom & licorice.
And as always, I’m here to help – your questions are welcome and I’d love a chance to meet with you personally if you would like a customized plan to help get you feeling better. Click the link below to schedule a time to meet: https://Shelleyschedule.as.me/