Stress Reduction

L-theanine benefits include promotion of relaxation, stress reduction, restful sleep, and increased concentration. It is an amino acid that is found in both green and black tea. It is also found as a stand alone supplement and in combination formulas designed to promote sleep and relaxation.

Many of my patients have benefited from adding L-theanine to their lifestyle routine to help with stress, anxiety, and mental focus.

L-Theanine Benefits

L-theanine is an amino acid found primarily in green and black tea. It is also found in some mushrooms and can be taken in supplement form. People use it primarily to ease stress, anxiety, and promote sleep.

Anxiety and Stress Reduction

The benefits of L-theanine and its effects are more than anecdotal. In fact, research has shown that using L-theanine can help reduce stress and anxiety.

A study published in The Journal of Clinical Psychology found a benefit in anxiety reduction when using 400 mg L-theanine in addition to ongoing treatment in those with schizophrenia. 

Other studies have found that L-theanine promotes relaxation without causing drowsiness. 

It’s important to note that while there have been studies showing benefits of L-theanine for mental health, it is not a replacement for medication.

Stress and Blood Pressure

Are you someone who experiences an increase in blood pressure during stressful events? L-theanine may be beneficial in combating these effects of stress.

In one study it was found that L-theanine helped ease the effects of stress on blood pressure in people who experience elevations in response to physiological and mental stress. The same study also found that it helped ease anxiety in these situations.

Improved Sleep

L-theanine has been found in the research to improve sleep in both human and animal studies. In one randomized controlled trial it was found that those taking L-theanine had fewer sleep disturbances and fell asleep more quickly compared to the placebo group. Those using L-theanine also had improved mental clarity.

In another study it was found that L-theanine and GABA had a synergistic effect on both sleep quality and duration. 

You’ll find both L-theanine and GABA in our Sweet Dreams sleep support formula.

Is L-Theanine Good for Stress?

There’s an undeniable stress epidemic, and it’s affecting us ladies more than men. A recent study found that American and Western European women feel stressed almost twice as often as men. 

Women under 35 are even more likely to struggle with stress and anxiety. One study found that women tend to rate life events as more negative and less controllable than men, even though there was no difference in the number of life events experienced in the previous two years. The same study showed that women also had more physical signs of stress than men. Another study found that women tend to feel a heightened sense of responsibility and guilt around work and family issues, which could contribute to increased stress. 

Are Women More Susceptible To Stress?

Research has shown that men and women cope with stress differently. Men tend to take a problem-solving approach to stress, while women tend to dwell on stressful events, amplifying the impact these events have on their mood. 

Research also suggests that hormonal changes set women up for stress. Fluctuating estrogen and progesterone levels during menstruation, pregnancy, perimenopause, and menopause could make women more prone to anxiety. 

I’ve discussed previously how hormonal imbalances can trigger anxiety. But the truth is, stress and the anxiety it creates can also drive hormone imbalances. It leads to a vicious cycle that’s difficult for many women to break free from without support. 

Stress and Your Hormones

When you’re stressed, your adrenal glands start pumping out a hormone called cortisol. Cortisol can be really useful in life or death situations. It increases your blood sugar, giving you the energy you need to either fight the threat you face or flee from it. It slows down other body processes to direct everything you’ve got to the threat at hand. 

To give you that extra boost of energy, cortisol stops other bodily functions that aren’t essential in an emergency situation, like immune response, digestion, and reproduction. This is no big deal if the stress is temporary. But if you have high levels of stress daily, it becomes a serious problem that impacts your fertility and your health.

Chronic stress can interfere with your body making the sex hormones estrogen and progesterone, which can stop reproduction.

Beyond your fertility, high cortisol levels weaken your immune system, put you at risk for diabetes, and contribute to obesity. High cortisol is also tied to mood problems and, of course, anxiety.

Regardless of where your problem starts — with stress or with your hormones — it eventually becomes a vicious cycle. Stress continues to drive your hormonal imbalance, and your hormonal imbalance makes you feel more stressed.

How Can L-Theanine Help Reduce Stress?

L-theanine is an amino acid found in green tea, black tea, and a specific mushroom species. Even though it’s one of the rarest amino acids found in food, it’s one of the most useful for fighting stress.

In one randomised, double-blind, placebo-controlled crossover study it was found that L-theanine lowered the cortisol response.

It also boosts levels of GABA, a neurotransmitter that promotes relaxation and sleep. 

L-theanine triggers alpha brain waves as well. Alpha brain waves occur when you’re relaxed but still awake, like when you meditate or daydream. They make you feel relaxed but not sedated, which may explain why L-theanine has been shown to decrease anxiety while increasing alertness. 

L-Theanine Side Effects

In general, L-theanine is regarded as safe to consume or supplement with as there are no known side effects.

However, consuming large amounts of green tea in order to take in more L-theanine can be a different story. High green tea consumption can lead to an upset stomach, irritability, and agitation.

In addition, if you are pregnant or breastfeeding, you should be mindful of your food intake, specifically your caffeine intake.

How to Take L-Theanine

Green and black tea are the best naturally-occurring dietary sources of L-theanine. But you’d have to drink quite a bit of tea (like 10 cups or more per day) to match the L-theanine doses typically used in studies. As noted above, there can also be adverse effects from consuming high doses of caffeine.

That’s why many people opt for L-theanine supplements instead. Typical dosages of L-theanine range from 100 to 400 mg per day, which is similar to what’s been used successfully and safely in studies showing benefits to reducing stress and supporting sleep. 

L-theanine doesn’t have many side effects, but it’s always a good idea to talk to your doctor before starting new supplements, especially if you have low blood pressure or if you’re pregnant or nursing. 

Our Products with L-Theanine

Sweet Dreams: You’ll find 100 mg of L-theanine partnered with GABA to promote a good night’s sleep. The blend also contains calming herbs like Passion flower, lemon balm, and chamomile to help you get the rest you need. You’ll also find melatonin in this blend to help you fall asleep more easily. You can learn more about Sweet Dreams here. The typical dose is 2 caps an hour before bed.

Adrenal Calm: We lovingly refer to this as the “chill pill” because it promotes a state of calm and helps take the edge off of stress. This formula is a synergistic blend of 200 mg of L-theanine, adaptogenic herbs like Ashwaghandha, nourishing B Vitamins, and Phosphatidylserine, this formulation supports restful sleep and cortisol balance. When evening cortisol keeps you tossing and turning, Adrenal Calm is the perfect ally. You can learn more about Adrenal Calm here. The typical dose is 3 caps with dinner.

Ever notice that your appetite seems to increase in the days leading up to your period? If so, you’re not alone. During our weekly Ask Dr. Brighten Q&A on social media I am often asked, “why am I so hungry on my period (or before),” especially for sugary snacks. It’s a common question among my patients too. So if you’ve ever experienced this, know that you’re not alone.

This article will explain what can cause an increased appetite around period time and what to do if those cravings hit. 

Why Am I So Hungry During My Period?

Estrogen and progesterone are cyclical, meaning they change and fluctuate throughout the month. They have an impact on our appetite and metabolism that can lead to an increase in feelings of hunger. Experiencing changes in our appetite throughout the menstrual cycle is normal.

Check out my article about the menstrual cycle phases if you need a refresher on how our cycles work. 

What many women experience in the first few days of their cycle is linked to the hormonal changes that happen just before menstruation. It is most common to experience cravings before and the first few days of your period.

Why Am I So Hungry Before My Period?

During the luteal phase (which begins following ovulation), your body releases progesterone to prepare the body for pregnancy. 

Progesterone is usually highest around the middle of the luteal phase and is associated with an increase in cravings and hunger. Estrogen, on the other hand, typically has a suppressive effect on our appetite and begins to decline just before menstruation in response to the egg not being fertilized. Depending on the levels of these hormones, you may feel more hungry before your period. The hormonal fluctuations in this phase are one reason women experience symptoms of PMS and cravings or compulsive eating may be part of your PMS symptoms. 

What Is Compulsive Eating?

Individuals who experience compulsive eating have a strong, uncontrollable urge to eat large amounts of food, eat very quickly, or eat when not hungry. This is often referred to as binge eating. In individuals who engage in this behavior twice weekly for 6 months or more, it is considered binge eating disorder (BED).

BED is a diagnosis that needs to be made by a healthcare professional. If you find you’re eating in secret, feeling ashamed after a binge, frequently eating large amounts of food uncontrollably, or eating when you’re not hungry, please meet with your healthcare provider.

Why Does Compulsive Eating Happen Before My Period?

Compulsive eating may feel especially problematic prior to menses due to the rise in progesterone. Research has shown that progesterone can be problematic for people struggling with this issue, which is why the impulses may be highest the days leading up to menstruation.

If this is something your struggle with, meet with your healthcare provider. There are lots of ways to support you including cognitive behavioral therapy, nutritional therapy, and more.

Why Do I Crave Sugary Foods and Carbs Before My Period?

On top of increased appetite, many women crave foods high in sugar and carbs. There are a couple of possible reasons for this. 

Firstly, sugary treats make us feel good. When we’re stressed, upset, or tired, something sweet can instantly boost our mood and energy. Research has shown that sugar releases serotonin, which modulates our mood. 

And many of us find carbs comforting – think pasta, bread, and rice. A study showed that women with higher levels of estradiol in the luteal phase craved more carb-rich foods.

Now, I am not here to shame you for indulging in high-sugar snacks when you crave them. But it is essential to know that sugar highs are always a temporary fix. Besides, sugar can affect our hormones.  

Serotonin and Carb Cravings

Your hormone shifts throughout your cycle also impact neurotransmitters like serotonin. Dips in serotonin prior to your period can have your body craving carbs. Carbohydrates can help increase levels of serotonin.

Serotonin is often thought of as the “happy neurotransmitter” because it is significant to mood health. But it can also be a culprit in mood swings and food cravings. If you’re craving carbs, plus feeling sad, irritable, or having headaches—serotonin may be to blame. 

So is it bad to eat carbs before during your period? Not at all. In fact, it may not only support your serotonin, but also your overall metabolism.

Insulin Sensitivity and Period Cravings

Leading up to your period your insulin sensitivity may decline meaning you’ll be taking blood sugar into your cells slightly less efficiently. Because of this, you may find you’re more hungry and have stronger cravings. 

In addition, your caloric needs may increase 5-10% during the luteal phase, which also means you may naturally need more fuel.

You can read more about exercising with your cycle and the physiological changes that happen each month.

Iron Levels and Period Cravings

If you’ve been diagnosed with iron deficiency, or if you suspect that your iron could be low because of heavy periods, you might notice that you tend to have strong cravings. These cravings can last all month long, and you might find yourself particularly ravenous around the time of your period. 

This is your body telling you that it’s missing important nutrients, and it’s signaling you to go find foods that contain them. 

Why would your period ramp up cravings related to iron deficiency? Especially when heavy periods are an issue, another round of blood loss means your iron levels drop further. 

The fix? Work with your doctor to get your iron levels back where they should be, and you might find that your cravings calm down. I don’t recommend supplementing without guidance – you can go overboard with iron supplements, and your body absorbs some better than others. 

Women with severe iron deficiency might find themselves craving non-food items, like ice cubes, dirt, or napkins. That’s a condition called pica, which needs immediate medical attention. 

How to Control Period Cravings with Food

One of the best ways to feel fuller after meals and get a handle on sugar cravings is to incorporate more protein, fat, and healthy carbs in your diet. 

By filling your plate with wholesome, nutritious proteins and vegetables (which contain nutrient dense carbohydrates), you will be better able to stabilize your blood sugar, reducing the chances of sudden, extreme hunger and cravings. 

It’s also important to start the day off right. And no, I don’t mean a sugar-packed breakfast cereal that will inevitably cause an insulin spike and then sugar crash. During your luteal phase, make breakfast with complex carbohydrates, protein, and healthy fats so your body feels full and satisfied. You can grab a free meal plan with recipes to support you in doing just this here. . This will give you the energy to take on your day.  

You can check out what to eat on your period for tips on foods to support your body during this phase.

Also, try to keep simple, healthy snacks on hand so that if a craving does hit, you have options ready. Nuts, seeds, or veggies with dip are great ideas to keep you satisfied and away from less healthful snacks. 

Lastly: Stay hydrated! Thirst is often mistaken for hunger. My advice? Carry around a bottle of water, so you have easy access to your water. You may notice your hunger levels decrease. 

Download my FREE Hormone Balancing Starter Kit with 7-Day Hormone Balancing Meal Plan and Hormone Balancing Recipe Guide.

How to Control Hunger Before Period with Lifestyle

Stress, lack of sleep, and too little daily movement can all contribute to more severe PMS symptoms, which, in turn, can lead you to be hungry before your period. 

I am not saying that reducing stress, sleeping more, and working out will take away those pre-period hunger pangs. I am saying that these lifestyle factors play a huge role in hormone balance, so optimizing them may help reduce the imbalances that cause hunger in the first place. 

Stress management

Our modern lives are very stressful. For many of us, stress management falls to the wayside — we have too many other things to do! But when we don’t manage our stress, our adrenals can start to feel the strain, which can lead to imbalanced hormones and a weakened immune system. 

Stress management does not need to mean a 30-minute long meditation. (But, if you want to try that, go for it!) It can take the form of a five-minute breathwork session, a short walk in nature, or simply being present in the moment. 

Sleep for happy hormones

Another lifestyle intervention that can help you is sleep. Adults need seven or more hours of sleep per night, but many do not get enough Zs. Not sleeping enough can lead to inflammation, so we must get sufficient, restful sleep to start getting our hormones back on track. 

Move every day

Another critical part of a healthy lifestyle is movement and exercise. Modern life can be sedentary, especially if your job confines you to a desk. So, it’s essential to make a conscious choice to move more. 

Try to do exercises that you love (like yoga, weight training, cardio, brisk walks, etc.) regularly. Exercise makes us feel good, keeps our bowels working (regular bowel movements are vital for eliminating excess estrogen), and helps us achieve better hormone balance.  

Hunger Before Your Period: You Can Take Action 

Many of my patients struggle with intense hunger around their periods, and while each case is different, I often see hormonal imbalance as a common thread. 

Know that in most cases, increasing your intake of quality proteins, fats, fruits  and vegetables, working on stress management, prioritizing sleep, and moving daily, you can manage your appetite and say goodbye to cravings before your period.

Serotonin is a key hormone in promoting feelings of happiness and well-being. It plays a role in regulating your digestion, sleep, bones, inflammation, libido, and memory. If you’re dealing with depression, anxiety, mood disorders, or insomnia, you may want to ask your doctor about a possible serotonin deficiency.

You can support your body’s natural happiness hormone by understanding how serotonin works in the body. Discover how to increase serotonin naturally with simple lifestyle changes, and learn when your body might need support from supplements or medications.

Depression is a very real struggle, and support is easy to reach. If you’ve found this article because you are considering self-harm, call the National Suicide Prevention Lifeline at 1-800-273-8255 right now, or visit their website for free, 24/7 live chat support.

What Is Serotonin?

Serotonin (5-hydroxytryptamine) is a molecule that helps your nervous system communicate. You may know it as “the happy molecule” for its role in regulating happiness, anxiety, and mood. While most serotonin operates in the gut, scientists best understand the effects of serotonin in the brain, where it impacts our mood and sleep.

Is Serotonin a Hormone or a Neurotransmitter?

The short answer is, serotonin can work as a neurotransmitter or a hormone, depending on where you find it. Serotonin functions as a neurotransmitter in the central nervous system (your brain and spinal cord) and as a hormone in the peripheral nervous system (everywhere else). 

What Does Serotonin Regulate?

Serotonin plays several roles throughout the body, many of which we’re still working to understand. Did you know that 95% of your serotonin actually exists in your gut and not your brain? Still, we tend to associate serotonin with its effect on mood and happiness. 

Research shows that high serotonin in the brain general means happier moods, while low serotonin may be linked to an increased risk for depression. 

That said, it’s not entirely clear whether serotonin regulates our mood, or our mood affects our serotonin. Research shows that adequate serotonin in the brain is important in regulating our anxiety and fear responses.

Serotonin also supports healthy sleep. Our bodies use serotonin to produce melatonin, the hormone that regulates our inner clock and sleep cycles. Our digestive system also benefits from serotonin, as it plays a role in regulating sugar levels, reducing inflammation in the gut, and keeping food moving through your digestive tract. 

Signs You Need To Increase Serotonin Levels

A serotonin deficiency can occur when serotonin production is too low, or when there’s enough serotonin, but your brain isn’t using it properly. This can happen when your brain has too few serotonin receptors or when serotonin is being stored or broken down too quickly.

You can read all about serotonin deficiency and its symptoms here.

Because we can’t test directly for serotonin levels in the brain, your doctor may identify a serotonin deficiency through symptoms. The best-known signs of low serotonin include depression and anxiety, often accompanied by poor sleep. Less severe symptoms, such as general sadness (especially with a lack of sunshine), low self-esteem, brain fog, and anger can also point to low serotonin.

How To Increase Serotonin With Drugs

Many pharmaceutical treatments for depression and anxiety focus on boosting serotonin. SSRIs, or selective serotonin reuptake inhibitors, are a common group of prescription antidepressants. SSRIs don’t actually increase serotonin, but they do help your brain get the most mileage out of the serotonin already present. 

How do SSRIs work? 

Serotonin acts like a messenger in our brains’ synapses (the space between neurons). As long as serotonin is present in the synapse, it can continue sending messages. Eventually, active serotonin molecules get reabsorbed by a neuron. SSRIs can reduce symptoms of depression by preventing this reabsorption, allowing the serotonin to stay in the active synapse area. 

This means that even with low serotonin, your brain neurons can still receive the messages they need to fuel a positive mood. A similar family of drugs, SNRIs (serotonin and norepinephrine reuptake inhibitors), reduce the reabsorption of both serotonin and norepinephrine.

Common SSRIs include Prozac®, Celexa®, and Zoloft®.

Common SNRIs include Pristiq®, Cymbalta®, Savella®, Effexor®.

While SSRIs can be hugely beneficial in some cases, they have a downside: the long-term use of SSRIs can make serotonin deficiencies even worse. Additionally, while SSRIs can reduce depression symptoms by increasing serotonin availability, they don’t address the root cause of low serotonin levels.

If you are on an SSRI or SNRI and wish to stop, you must absolutely bring this up with your prescribing doctor and adhere to their guidance on dosage. The side effects of stopping SSRIs abruptly can be brutal and dangerous, and this isn’t something you can always power through. You can avoid a lot of suffering and side effects if your doctor is keeping a close eye on your dosage adjustments and symptoms. 

How To Increase Serotonin Naturally

Everyone is different. For some people, an exercise session and some time outside will create an immediate sense of relief. For others, these strategies may address symptoms gradually over time. Some cases are severe and require medical intervention. As always, it’s best to involve your doctor in any concerning health matter. 

Here are some things to try that could increase serotonin naturally, with simple lifestyle changes that may support your serotonin production.

Soak up some sun

Sunshine makes you happy, and science agrees: Exposure to sunlight helps increase serotonin production. This can help explain the seasonal depression that affects so many people in the darker winter months and shine some light on the benefits of getting outside. 

Exercise 

Several studies show that exercise may increase serotonin and tryptophan (the building block of serotonin) levels in the brain. More research links exercise to improved mood, making it a potentially low-risk, low-cost treatment for depression.

Massage

Here’s good news: among the many benefits of massage, research shows an increase in serotonin and decreased cortisol (the stress hormone) following massage. In this study on depression in pregnant women, mothers who received regular massages from their partners reported happier moods, lower anxiety, and healthier outcomes for their babies. 

Reduce stress

“Want to be happier? Stress less!” I know, I know, this sounds almost offensively unhelpful. Before you roll your eyes, let’s glance at the facts: Excess stress causes your body to produce cortisol, and rising cortisol levels deplete serotonin. Finding simple ways to reduce your daily stress, such as meditation, taking a walk, or dancing to your favorite song, can help save your serotonin.

Reduce alcohol intake

While there’s nothing wrong with an occasional toast, alcohol can wreak havoc on our hormones. Alcohol has depressant effects of its own, and excess consumption can reduce the serotonin levels in your brain.

Plus, alcohol isn’t great for hormones overall. You can read about how alcohol can affect your hormones and periods here.

Foods that increase serotonin

How many of us reach for the snacks when we feel blue? ‍♀️ It turns out that the sugary or high-carb snacks we use as comfort foods actually give us a quick hit of serotonin. But as you might guess, this isn’t the way to go. Sugar and refined carbohydrates can also spike cortisol and contribute to inflammation, two factors that will crash your mood just as quickly. 

You can read more about the Anxiety-Sugar Connection here.

Instead of reaching for sweets, try adding these serotonin-boosters to your diet.

Fatty fish

The beneficial omega-3 fatty acids found in cold-water fatty fish play a role in serotonin’s function in the brain. Research specifically shows that EPA and DHA from fish oil appear to regulate both the release of serotonin and serotonin receptors’ function. Low levels of essential omega-3 fatty acids may impair the serotonin receptor and result in lower levels of serotonin.

Click here to learn more about the benefit of omega-3 fatty acids.

Green Tea and Turmeric

Research shows that theanine, an active compound in green tea, and curcumin from turmeric, can both raise brain serotonin levels. Even more, these ingredients also reduce inflammation, making them beneficial additions to your pantry. 

Learn more about the benefits of turmeric here.

Tryptophan Supplements for Serotonin

Tryptophan is the amino acid our bodies use to create serotonin. It’s also a unique example of a time when a supplement might be more beneficial than a whole food. Here’s why: tryptophan is the building block for serotonin, but this essential amino acid is found in protein-rich foods such as milk, nuts, meats and cheeses. It turns out, a high protein meal actually decreases the amount of tryptophan that can enter the brain (and thus the serotonin the brain can produce). 

The workaround? Tryptophan supplements allow you to get tryptophan without having to consume protein alongside it. Research shows that tryptophan supplements, especially when used with other treatments, may be useful in boosting serotonin and reducing depression symptoms. 

Vitamin D

Especially in latitudes with less sunlight, vitamin D deficiency is very common. Vitamin D, which our bodies produce in response to sunlight, is a necessary factor in the brain’s production of serotonin. Your doctor can help you evaluate your vitamin D levels with a blood test, in order to understand if supplementation can benefit you.

You can learn more about the benefits of vitamin D here.

5-HTP Supplements for Serotonin:

Despite its common use, I do not recommend 5-HTP as a serotonin-boosting supplement to treat clinical depression without the supervision of your provider. 5-HTP is the precursor to serotonin, which your body also converts into melatonin, a molecule that aids in sleep. Unlike serotonin, 5-HTP is small enough to cross the blood brain barrier. 

These factors make it sound like an enticing supplement for those with both depression, but high dose 5-HTP has some serious side effects. 

With long-term use (consistently taking for years), as it actually depletes dopamine and norepinephrine, two other neurotransmitters critical to mood regulation. Even with sufficient serotonin, a deficiency in these neurotransmitters can also lead to depression. 

Further, researchers linked long-term 5-HTP use with pre-existing heart valve disease in rats. That may or may not hold true for humans – further research is needed. 

And if you’re on SSRIs, 5-HTP is a big no-no. Supplementing 5-HTP should never happen together with SSRIs or other antidepressants, a combination that can lead to dangerously high levels of serotonin, known as serotonin syndrome. 

Summary

If you suspect a serotonin deficiency is affecting your mood, start by talking to your doctor. These articles can serve as a guide to help your conversation and make sure you have the information you need.

Serotonin Deficiency, What’s the Risk?

Rhodiola rosea is an herb known for increasing energy, improving mental and physical stamina, and for building resilience to stress.  

While Rhodiola may be one of those herbs that you may not have heard of — yet. But it is a versatile and powerful tool in improving hormonal health.

From helping the body adapt to stress via adrenal support to supporting healthy immunity, it seems like Rhodiola can almost do anything. It’s a fantastic adaptogen that can people turn to for several reasons:

1. Boost Energy
2. Reduce Anxiety
3. Help With Depression
4. Premature Ovarian Failure
5. Support Adrenal Function
6. Improve Brain Health
7. Help with ADHD
8. Weight Loss
9. Stress Management
10. Increase Athletic Performance
11. Treat Diabetes
12. Fight Cancer
13. Reduce Blood Pressure
14. Increase Immunity

Let’s explore Rhodiola’s many benefits and discuss how women use it for hormonal support, general health, and more. 

What Is Rhodiola?

Rhodiola is an herb native to the Arctic regions of the world. The roots of this plant function as an adaptogen, which means they help the body to adapt to stress. Prehistoric Siberians, Ancient Greeks, and Chinese Emperors have sung its praises for thousands of years. 

Its proper name is Rhodiola rosea, but it’s also known as arctic root, golden root, king’s crown, or rose root.

As early as 77 AD, Rhodiola started showing up in medical texts. The earliest practitioners of medicine have traditionally turned to Rhodiola to treat colds, flu, enhance energy, extend lifespan, and, more recently, help with depression. 

What Are The Benefits Of Rhodiola?

Rhodiola rosea can help enhance brain function, increase physical stamina, improve energy, increase exercise performance, may decrease symptoms of depression, and can also improve blood sugar.

The benefits of Rhodiola are so numerous that it’s quite an exhaustive list. Here I’ve outlined 13 of the most popular health benefits of Rhodiola.

Does Rhodiola Give You Energy?

One of the primary uses of Rhodiola is to fight fatigue. There have been several clinical trials demonstrating the efficacy of this herb to help ward off the effects of fatigue.

In fact, in a randomized, double-blind, placebo-controlled, parallel-group study, Rhodiola was found to decrease fatigue, increase mental performance, and decrease cortisol in patients with burnout and chronic fatigue syndrome.

Rhodiola has a reputation for quickly increasing energy levels as well. In one clinical trial, participants noticed significant changes after taking Rhodiola for just one week. Energy continued to increase, and fatigue continued to decrease after eight weeks as well.

Does Rhodiola Help With Anxiety?

Rhodiola could also be used to address anxiety. In one small study, participants with a generalized anxiety disorder (GAD) significantly decreased their anxiety symptoms. 

Participants showed improvement in symptoms including:

• Tension
• Worry
• Fear
• Insomnia
• Depression
• Muscle twitch
• Heart palpitations
• Difficulty breathing
• Gastrointestinal upset
• Dry mouth
• Sweating
• Fidgeting
• Loss of libido

In another study, patients reported the same significant mitigation of their anxiety symptoms after taking Rhodiola for just 14 days. Patients reported these changes gradually over the course of two weeks.

Rhodiola For Depression

Because Rhodiola is generally well tolerated and is known to produce little to no side effects, people often turn to it as part of a complete program to address depression.

In a recent randomized, double-blind, placebo-controlled trial, researchers found that Rhodiola may be useful for reducing depression symptoms. In this study, researchers compared Rhodiola to Zoloft®. While Rhodiola’s effects weren’t as strong as the effects of Zoloft, participants experienced fewer uncomfortable side effects. 

It’s believed that Rhodiola works to treat depression by inhibiting monoamine oxidases (MAO). In another study involving patients with mild to moderate depression, Rhodiola reduced participants’ depressive symptoms and insomnia. In higher doses, it even boosted participants’ self-esteem over six weeks. 

If you’re currently using medications to manage your anxiety or depression, it is important to speak with your prescriber before adding Rhodiola into your routine.

Rhodiola And Premature Ovarian Failure

Premature Ovarian Failure or Primary Ovarian Insufficiecy (POI) is a condition in which women lose their fertility and period before age 40. 

Researchers gave Rhodiola to 40 study participants who had experienced premature ovarian failure. At the end of the study, 25 women had regained their period, and 11 were pregnant.

While Rhodiola is not part of the conventional standard of care for fertility treatment, this study helps demonstrate why many traditional herbalists have recommended Rhodiola for fertility.

Rhodiola For Adrenal Support

We’ve already discussed how Rhodiola could help manage cortisol levels. Regulating cortisol is a necessary step toward restoring proper adrenal function.

When your body perceives that it’s under stress, your adrenals start firing off cortisol, insulin resistance rises, and all kinds of complications ensue.

Rhodiola may help mitigate these consequences. I’ve outlined several others in this article that could help as well.

This is why you’ll find Rhodiola in our Adrenal Support supplement formulation. This is our morning energy support formula that helps your body bring cortisol into balance so your hormones can thrive.

Rhodiola for Brain Function

Rhodiola has been touted for its ability to enhance mental stamina and performance. It may even help alleviate brain fog!

In a double-blind study of physicians working night shifts were given either a placebo or 170 mg of Rhodiola daily for two weeks. What they found was that Rhodiola reduced mental fatigue and improved work performance by 20% when compared to placebo. 

A 2012 study found that after 4 weeks of taking 400 mg of Rhodiola rosea daily participants enjoyed improvement in their fatigue, stress, and anxiety.

Rhodiola and ADHD 

Since people report that their moods have improved since adding Rhodiola to their regimen, researchers have begun evaluating it to enhance and protect brain health.

Scientists are exploring its potential as a non-pharmacological treatment option for ADHD. 

In one double-blind, placebo trial  students were given Rhodiola supplements for 20 days during an exam period. They found that they experienced significantly improved physical fitness, a reduction in mental fatigue and sleep. They also observed that exam scores were 8% higher when compared with the placebo group.

A review of the available data on Rhodiola Rosea furthermore bolstered these claims, showing it may positively impact learning and memory function.

Some are even hopeful that it could be used as part of a treatment protocol for Alzheimer’s and other neurodegenerative diseases. 

Does Rhodiola Help With Weight Loss?

Diet and exercise are fundamentals in maintaining a healthy weight. Additionally, we understand that imbalances in cortisol, thyroid estrogen, insulin and other hormones can also be involved in weight gain or inability to lose weight.

In addition to helping with stress, anxiety, and depression, people have credited Rhodiola for their weight loss. In one study, Rhodiola was combined with other botanicals to reduce visceral fat effectively. 

Is Rhodiola Good For Stress?

There are many studies that have demonstrated the effect of Rhodiola on reducing stress, improving fatigue, and helping the body manage anxiety.

As you may imagine, Rhodiola could also be a powerful approach to chronic stress. 

Some of the physical symptoms of stress include:

• Lack of energy
• Gastrointestinal upset
• Chest pain
• Insomnia

Some of the emotional symptoms of stress include:

• Becoming easily frustrated
• Moodiness
• Low self-esteem
• Avoidance of social situations

As this review suggests, Rhodiola serves a potentially unique role in the approach to stress. Most traditional pharmaceuticals treat either the physical or emotional symptoms of stress. Rhodiola seems to help with both.

Rhodiola’s Effect On Athletic Performance

In two separate studies of its effect on endurance training, researchers demonstrated that it may improve exercise capacity. 

The studies noted that participants who took Rhodiola had an altered perception of the difficulty of the exercise. This could be how the herb helped to increase performance.

This is yet another reason people have been turning to Rhodiola—its potential to enhance athletic performance. 

Can Rhodiola Help Treat Diabetes?

Diabetes occurs either when the body is unable to make sufficient insulin or the cells do not respond to insulin as they should. The result is elevated blood sugar.

Rhodiola’s benefits may also extend to blood sugar regulation. The herb has been shown in studies to lower blood sugar in diabetic rats. We need more human clinical trials to understand its utility in treating diabetes.

Furthermore, some people with diabetes experience a phenomenon known as hyperalgesia — which means they experience increased pain sensitivity. In one study, Rhodiola demonstrated antihyperalgesic effects, showing promise for addressing this debilitating symptom of diabetes.

Rhodiola’s Cancer-Fighting Properties

Believe it or not, cancer researchers have begun looking into Rhodiola as an adjunct cancer therapy. 

In three separate studies, researchers demonstrated that the compounds in Rhodiola prevented the growth of breast cancer, colon cancer, and bladder cancer cells. These are test-tube studies, but they show promise for Rhodiola as a potential adjunct cancer treatment and further research may point to Rhodiola as an treatment in cancer. More research is needed to understand how to effective it is.

If you’re currently undergoing cancer treatment, be sure to speak with your doctor before adding Rhodiola or any supplement to your regimen.

Rhodiola For Blood Pressure

Rhodiola has been used as a tool to lower blood pressure for thousands of years. It is regarded in Traditional Chinese Medicine (TCM) as an herb for treating aging-related diseases, including high blood pressure.

More recent studies have shown that Rhodiola may lower blood pressure as well.

Rhodiola Can Support Healthy Immunity

A final and critical way Rhodiola could help out our bodies is by boosting our immune system. 

Studies have shown that Rhodiola may have both antibacterial and anti-viral properties. This is precisely why traditional healers have been using it for thousands of years to fight colds. 

Rhodiola Side Effects And Precautions

One thing remains constant in the literature regarding Rhodiola. It is well-tolerated and lacks adverse effects when interacting with other medications. Rhodiola generally does not interact with other drugs, and clinical trials have not uncovered concerning adverse effects. 

The most commonly reported side effects are dizziness and dry mouth.

Some cautions to consider:

• Since Rhodiola may lower blood pressure, it’s not recommended for anyone who has already low blood pressure. If you’re taking medication to lower your blood pressure, check with your doctor or pharmacist before taking Rhodiola. 
• Since it could lower blood sugar, it could cause blood sugar to drop too low in people with diabetes or hypoglycemia.
• When combined with other depression medications, Rhodiola may cause drowsiness.
• Some studies have shown it’s safe to take while nursing, but always consult your provider before taking anything while pregnant or breastfeeding.
• Rhodiola is not recommended in combination with Monoamine oxidase inhibitors (MAOIs).
• It is not advised to take Rhodiola if you have a history of bipolar disorder.

The Different Forms Of Rhodiola

You can take Rhodiola in a few different ways. Each has its own unique advantage. When shopping for a supplement, look for a standardized amount of 3% rosavins and 1% salidrosides. 

Rhodiola Capsules

Capsules are the most widely available version of Rhodiola. These are the easiest to find and the easiest to take, since Rhodiola tends to have a bitter taste.

Rhodiola Tincture

Tinctures are a bit more traditional and have the added advantage of being absorbed 20-30 minutes quicker than medications in capsule form. Again, Rhodiola tinctures can be a bit harder to find and can have a unique taste that many find somewhat unpleasant.

Rhodiola Tea

If you’re fortunate enough to find Rhodiola root, you can make a traditional tea by steeping the chopped root in boiled water for about 4 hours. There are some commercially available teas with Rhodiola in them as well. You can mask the medicinal taste with tea by adding mint, honey, or other ingredients that you like. But be warned, it isn’t going to be a mild flavor like a cup of chamomile.

Rhodiola Rosea Dosage

Dose recommendations for the various things Rhodiola could help with vary, of course. Please talk with your doctor before starting a course of any supplement.

Most people benefit from a dose of about 100 mg daily of standardized Rhodiola that contains 3% total rosavins and 1% salidroside. In some instances, your provider may recommend a higher dose.

Our Products That Contain Rhodiola

Proper adrenal function is the foundation for hormonal balance.

Our Adrenal Support formula contains the highest quality Rhodiola with ideal ratios of the key compounds found in Rhodiola. Thousands of women have used this product as part of a stress hormone management regimen and to gain energy they thought they could never have again.

Is Rhodiola An Adaptogenic Herb?

Rhodiola is an adaptogen. To be an adaptogen, it has to be generally well-tolerated and must help the body deal with the effects of stress. Rhodiola has many other health benefits as well — as we’ve explored here. 

There are several other adaptogenic herbs that work in other ways to help with stress management, and here are some of my favorites.

Other Adaptogenic Herbs

Ashwagandha

Ashwagandha is another excellent adaptogen. I love it for its ability to help with anxiety and stress and improve thyroid function and support immunity. 

I have an entire article that I’ve devoted to Ashwagandha that you can check out.

Licorice root

Another incredible adaptogen I often recommend to patients is licorice root. 

Licorice root is great for supporting the adrenals and reducing stress and anxiety. It may also be used for calming an upset stomach and has been used for centuries to help ease respiratory distress.

Maca

A root vegetable from Peru, maca is an adaptogen that has additional benefits for reproductive health. Healers have used maca traditionally for centuries to increase libido and fertility.

Unlike the other adaptogenic roots, maca actually tastes good – kind of like butterscotch – so you can mix into oatmeal or a smoothie without needing to mask the flavor. 

Read more about Maca here.

Can You Take Rhodiola And Ashwagandha Together?

Two well studied adaptogens, Rhodiola and Ashwagandha, can be quite effective if taken together. 

Rhodiola tends to be more energizing, and Ashwagandha has a bit more calming effect. I purposely added both to my Adrenal Support formulation to help provide energy while promoting a sense of calm.

When their powers are combined, many people report:

• Mental clarity and focus
• Increased energy
• Improved mood
• Reduction in anxiety
• Reduced depression
• Improved libido
• Enhanced athletic performance

These two herbs combined seem to complement each other in just the right ways to enhance the benefits of each.

There’s a ton of anecdotal evidence to suggest that Rhodiola and ashwagandha, taken at therapeutic doses, is a powerful approach to ADHD as well.

Summary

Rhodiola is a traditional herb used for centuries and supported by science in its ability to enhance mental and physical stamina, reduce stress, improve energy, and strengthen the resilience of the body to anxiety and depression.

I hope this article has helped you understand the uses and benefits of this fantastic herb and how it may play a role in improving hormonal health.

I’d love to help you dig into your hormonal research further. If you’re looking where to start on your hormone journey, grab my hormone balancing starter kit (complete with recipes and tons of bonuses). Then we can nerd out on women’s health together!