Does Rhodiola rosea improve exercise performance?

    Last Updated: October 25, 2023

    Rhodiola seems to have ergogenic properties in addition to its adaptogen properties. In studies looking at strength training, rhodiola increased strength and power when taken just before training.[1] Supplementing with rhodiola also decreased the rate of perceived exertion (RPE) in several studies.[2][3][4] In endurance training, some studies have shown that rhodiola can lower fatigue and improve speed.[5][4] While these results are promising, more studies need to be done before rhodiola can be recommended at specific dosages for exercise performance.

    References

    1. ^Liu C, Zhao H, Yan Y, Yang W, Chen S, Song G, Li X, Gu Y, Yun H, Li YSynergistic Effect of and Caffeine Supplementation on the Improvement of Muscle Strength and Muscular Endurance: A Pilot Study for Rats, Resistance Exercise-Untrained and -Trained Volunteers.Nutrients.(2023-Jan-22)
    2. ^Duncan MJ, Clarke NDThe Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active MenJ Sports Med (Hindawi Publ Corp).(2014)
    3. ^Yao Lu, Bin Deng, Luhua Xu, Hanjiao Liu, Yinzhi Song, Fengxia LinEffects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic ReviewFront Nutr.(2022 Apr 7)
    4. ^Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJThe effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res.(2013 Mar)
    5. ^De Bock K, Eijnde BO, Ramaekers M, Hespel PAcute Rhodiola rosea intake can improve endurance exercise performanceInt J Sport Nutr Exerc Metab.(2004 Jun)