Have you ever heard of salidroside? I’m guessing not. I did a double take when I first saw the word but then recognized it immediately after I found out where it comes from.

Salidroside is a powerful bioactive compound found mainly in the plant Rhodiola rosea, also known as "golden root" or "Arctic root.” 

I know you have heard of rhodiola because it has been all over media for the past few years...

For centuries, Rhodiola has been used in traditional medicine across Russia, Scandinavia and parts of Asia to help fight fatigue, enhance physical endurance and promote resilience to stress. Modern science suggests that much of Rhodiola’s adaptogenic effects are due to its salidroside content.

Back to the topic of this article - salidroside is a type of phenylpropanoid glycoside, meaning it's a naturally occurring compound made of a sugar molecule attached to a phenylpropanoid structure. As I just mentioned, it is one of the two major active ingredients in Rhodiola rosea—the other being rosavin. However, research increasingly points to salidroside as the more potent of the two when it comes to supporting brain function, mood and physical health.

Here are some of the potential benefits of salidroside, in case you are pondering if it may be worth Googling it further:

1. Stress reduction and adaptogenic support

Some research studies have shown that salidroside can help modulate the body’s stress response. It appears to regulate cortisol levels and protect the adrenal glands, helping the body maintain balance during physical or emotional stress. HERE is an easy test to have done to have your adrenals measured.

2. Cognitive enhancement

Research indicates salidroside may improve memory, attention and mental clarity. It is believed to do this by protecting neurons from oxidative stress and improving mitochondrial function, which is critical for brain energy and performance.

3. Energy and endurance

Athletes might benefit from salidroside’s ability to enhance endurance. It improves mitochondrial energy production and reduces oxidative damage caused by intense exercise, potentially leading to better stamina and faster recovery.

4. Anti-aging and cellular protection

Salidroside is a potent antioxidant, helping to neutralize free radicals that cause cellular damage and aging. It also shows anti-inflammatory effects, making it a candidate for supporting long-term health and longevity. I mean, who doesn’t want those benefits?

5. Heart and metabolic health

Early research suggests salidroside may protect the cardiovascular system by reducing blood lipid levels, preventing oxidative damage to blood vessels and improving heart function. It may also support glucose metabolism, offering potential benefits for individuals concerned with insulin resistance. Don’t forget to have your comprehensive test of biomarkers done at least 1-2 times per year! HERE is the service  we offer at eNRG Performance. Can’t beat it!

Sounds promising so far, right? If you are thinking you may want to explore this supplement further, keep reading!

Salidroside is typically consumed through Rhodiola rosea extracts standardized to contain specific percentages of salidroside and rosavins. Some supplements focus exclusively on high-salidroside extracts. Typical dosages vary depending on the extract strength but usually range between 100 and 300 milligrams per day.

If you do end up taking this supplement, do so earlier in the day, as its stimulating effects can interfere with sleep if taken too late.

Wondering if it is safe? Well, like most supplements, the answer is probably for most people when used appropriately. Mild side effects can include jitteriness, dry mouth or dizziness, especially if taken in high doses. Remember, more is not better!

But of course, before thinking of taking this, or any, supplement, schedule an appointment with one of our awesome Performance Dietitians to have your daily nutrition checked first and if you would benefit from any biomarker testing to truly dial in your supplement plan.