Rhodiola Rosea for Physical Stamina Increase
Rhodiola may reduce perceived exertion, but performance effects are small and inconsistently replicated.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 200-400mg/day standardised extract
- Expected timeframe
- Acute to 4 weeks
Protocol
- form
- Rhodiola rosea root extract standardised to 3% rosavins and 1% salidroside
- duration
- Acute dosing only in the positive trials; 4 weeks of daily dosing showed nothing
- co factor
- Evidence is insufficient. De Bock and colleagues tested both approaches in the same crossover study: a single 200 mg dose improved time to exhaustion and peak oxygen uptake modestly, while 4 weeks of daily supplementation produced no improvement at all. Noreen found a single 3 mg/kg dose improved a 6-mile time trial with reduced perceived exertion. Several other trials found no effect on strength, power, endurance or recovery. The proposed mechanism is reduced perception of effort rather than any change in physiological capacity, which caps how much stamina can actually improve.
- titration
- Not applicable - higher chronic doses have not shown benefit
- starting dose
- Not established. Acute studies used a single 200 mg dose or 3 mg/kg 60 minutes before exercise; chronic trials used 200-600 mg/day
Evidence
What the studies say
Rhodiola rosea supplementation on sports performance: a systematic review of randomized controlled trials
Sanz-Barrio PM, Noreen EE, Gilsanz-Estebaranz L +3 more
The results were heterogenous, having 11 studies with some positive effects, while 2 studies show no effect in variables such as rating of perceive exertion, heart rate, antioxidant capacity, blood lactate, creatine kinase, or C-reactive protein.
Safety
Caveats
May be stimulating; avoid late-day dosing.
Less likely to help if
Medical Disclaimer
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Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.