By: Beth Rush
Managing Editor at Body+Mind
Could a plant that grows naturally on high mountain peaks help human beings overcome nausea, headaches and worse when they ascend to heights? It’s possible. Rhodiola rosea contains multiple properties that can improve your symptoms, and many top athletes now use Rhodiola for altitude sickness.
This herb has multiple properties that may benefit human health. It has a long history of use in folk and traditional Chinese medicine (TCM) for improving memory, decreasing stress, stimulating blood flow and building stamina. Understanding how Rhodiola for altitude sickness works highlights its applicability as a valuable supplement in everyday life.
Rhodiola for altitude sickness holds promise for mountain climbers but also those who move to high elevations, such as parts of Colorado. Additionally, it provides multiple health benefits that make it a useful supplement for those who don’t spend their weekends playing with ropes and carabiners on steep slopes.
You can try Rhodiola for altitude sickness as a tea, supplement or powder. Fueling your body with what it needs to ward off stress is a habit worth starting today.
Rhodiola rosea naturally grows at high altitudes and has a history of folk use for helping people adjust to heights.¹ It appears the legends bear the truth, as many of the limited research studies about it indicate several potential benefits without adverse side effects. For example, consider the following studies:
You can sip Rhodiola as a caffeine-free herbal tea, although many users report its bitter, astringent taste makes doing so unpleasant.⁹ Therefore, many people turn to supplements for their fix.
Altitude sickness occurs due to the decreased air pressure and oxygen levels at heights.¹⁰ It typically strikes at altitudes over 8,000 feet above sea level, although your susceptibility may vary based on numerous factors. Although it is usually mild, some cases of altitude sickness can have fatal consequences.
Symptoms of altitude sickness include:
Many athletes unfortunately ignore the early warning signs of altitude sickness. It’s crucial that people experiencing such symptoms take them seriously and not try to push through discomfort. Rest to allow your body to adapt and replenish it with the right fuel — including Rhodiola — is the only cure.
Rhodiola likely helps with altitude sickness in several ways. The most obvious is its use as a vasodilator, which means it expands your blood vessels and improves how your body delivers oxygen at the cellular level.¹¹ The many Sherpas who earn their living scaling Mt. Everest and use Rhodiola for altitude sickness stand as testimony to its efficacy.
However, Rhodiola’s effectiveness may also come from its complementary benefits. For example, alcohol can disrupt sleep and act as a diuretic, both of which conditions can make altitude sickness worse. ¹² Many supplements for altitude sickness contain the herb along with various electrolytes to get your body back in balance — electrolytes help your body maintain an optimal fluid balance to avoid dehydration.
Rhodiola supplementation isn’t only for athletes. Those who move to high-altitude locations, such as many of Colorado’s mountain towns, may also struggle to acclimate to their new environments. The right supplement can help them recover when alcohol hits them harder, thanks to the elevation. It can even combat flaky skin from the drier air at heights, as the electrolytes help their complexion hold on to precious moisture.¹³
If you’re interested in testing the benefits of Rhodiola in your life, you have several options. Here are three ways to include it in your daily diet.
Most studies suggest that Rhodiola use is safe for the majority of people. The only unpleasant side effects are occasional dry mouth or increased saliva production. However, some individuals may wish to proceed with caution. For example, doctors recommend that pregnant and breastfeeding women avoid its use, as should children.¹⁴
Additionally, people with autoimmune disorders should avoid Rhodiola, especially if they take other medications to manage their condition. Experts fear that it may counteract the effects of certain immunosuppressants taken for conditions like multiple sclerosis.
Finally, Rhodiola may affect the level of warfarin and certain anti-inflammatory medications in the blood. Therefore, those taking medication for blood pressure or regularly using either prescribed or OTC anti-inflammatories should talk with their doctors before supplementing.
SOURCES
1. What is Rhodiola rosea?
https://www.health.com/rhodiola-rosea-8605212#citation-16
2. Effects of short-term golden root extract (Rhodiola rosea) supplementation on resistance exercise performance
https://www.mdpi.com/1660-4601/18/13/6953
3. Effects of Rhodiola rosea supplementation on exercise and sport: A systematic review
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.856287/full
4. Synergistic effect of Rhodiola rosea and caffeine supplementation on the improvement of muscle strength and muscle endurance: A pilot study for rats, resistance exercise-untrained and trained volunteers
https://www.mdpi.com/2072-6643/15/3/582
5. The effectiveness of Rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions—encouraging clinical evidence
https://www.mdpi.com/1420-3049/27/12/3902
6. Natural remedies for arthritis you should try
https://bodymind.com/9-natural-remedies-for-arthritis-you-should-try/
7. The impact of Rhodiola rosea on biomarkers of diabetes, inflammation and microbiota in a leptin receptor-knockout mouse model
https://www.nature.com/articles/s41598-022-14241-7
8. Vitamins and minerals for blood pressure reduction in the general, normotensive population: A systematic review and meta-analysis of six supplements
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10574336/
9. Benefits I reaped from quitting caffeine
https://bodymind.com/6-benefits-i-reaped-from-quitting-caffeine/
10. Acute mountain sickness
https://medlineplus.gov/ency/article/000133.htm
11. natural foods and supplements for altitude acclimatization
https://www.ultimatekilimanjaro.com/7-natural-foods-and-supplements-for-altitude-acclimatization/
12. How alcohol affects your sleep
https://diamondhousedetox.com/how-alcohol-affects-your-sleep/
13. Travel hygiene tips travel enthusiasts love
https://bodymind.com/travel-hygiene-tips-travel-enthusiasts-love/
14. Rhodiola (altitude sickness)
https://www.merckmanuals.com/home/special-subjects/dietary-supplements-and-vitamins/rhodiola#Drug-Interactions_v61152357
