Rhodiola
Research reviewed: To review
Rhodiola (Rhodiola rosea / Rhodiola crenulata) is a dietary supplement with 42 published peer-reviewed studies involving 1,968 participants, researched for Increased strength and power when taken pre-workout, Resistance Training, Physical performance and 3 more areas.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Increased strength and power when taken pre-workout
StrongResistance Training
StrongPhysical performance
StrongMood & anxiety
StrongMemory and Cognition
StrongPerformance enhancement
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Increased strength and power when taken pre-workout
To examine the effects of acute rhodiola rosea ingestion during exercise in recreationally active men. To determine the effects of an acute dose of Rhodiola rosea on endurance exercise performance, perceived exertion, mood, and cognitive function.
Study Type
Randomised double-blind cross-over trial Randomised, double-blind, crossover trial
Purpose
To examine the effects of acute rhodiola rosea ingestion during exercise in recreationally active men. To determine the effects of an acute dose of Rhodiola rosea on endurance exercise performance, perceived exertion, mood, and cognitive function.
Dose
3 mg/kg body mass of rhodiola rosea or placebo 3 mg/kg of Rhodiola rosea or placebo
Participants
10 males with an average age of 26 18 recreationally active college women with an average age of 22 years
Duration
Single dose (ingested 60 minutes before exercise) Single Dose
Results
The researchers observed that the participants taking Rhodiola rosea reported feeling better overall during exercise. Specifically, they noted that it helped reduce the feeling of exertion, made them feel more awake and alert, and improved their mood and overall enjoyment. However, the supplement didn't change how much energy they burned or how their bodies used fuel during moderate-intensity cycling. The study suggests that Rhodiola rosea can improve how people feel during exercise without affecting their physical performance in terms of energy use. Rhodiola rosea is associated with significantly decreased heart rate during the standardised warm-up (R. rosea = 136 ± 17 b/min); placebo = 140 ± 17 b/min). The researchers also observed that the subjects completed the time trials significantly faster after Rhodiola rosea ingestion (R. rosea = 25.4 ± 2.7 minutes; placebo = 25.8 ± 3.0 minutes). The average rate of perceived exertion was lower in the Rhodiola rosea trial (R. rosea = 6.0 ± 0.9; placebo = 6.6 ± 1.0). This difference was even more pronounced when a ratio of the perceived exertion relative to the workload was calculated (R. rosea = 0.048 ± 0.01; placebo = 0.057 ± 0.02). No other statistically significant differences were observed. Overall, the study suggests that acute R. rosea ingestion decreases heart rate response to submaximal exercise and appears to improve endurance exercise performance by decreasing the perception of effort.
To determine the effects of an acute dose of Rhodiola rosea on endurance exercise performance, perceived exertion, mood, and cognitive function.
Study Type
Randomised, double-blind, crossover trial Systematic review Intervention under study: Rhodiola rosea supplementation Outcome under study: Blood creatine kinase (CK) levels, skeletal muscle damage, and LDH levels in blood serum. Studies included: 10 papers reviewed
Purpose
To determine the effects of an acute dose of Rhodiola rosea on endurance exercise performance, perceived exertion, mood, and cognitive function.
Dose
3 mg/kg of Rhodiola rosea or placebo
Participants
18 recreationally active college women with an average age of 22 years
Duration
Single Dose
Results
The study found an association between Rhodiola rosea and significantly improved exercise performance. Participants who took the supplement demonstrated lower heart rate during warm-up, completed time trials faster, and reported that they felt that the exercise was less effortful compared to when they took a placebo. These findings suggest that Rhodiola rosea may help reduce perceived exertion and enhance endurance during exercise. Subjects taking rhodiola rosea showed a reduction in pain and muscle damage after exercise training, improved skeletal muscle damage, enhanced antioxidant capacity thereby reducing oxidative stress, reduced RPE scores, and improved athletic explosive power, but did not reduce the rating of perceived exertion (RPE) scores. RR appears to act as a safe and effective supplementation for sport and exercise.
Systematic review Intervention under study: Rhodiola rosea supplementation Outcome under study: Muscle damage Studies included: 10 papers reviewed
Study Type
Systematic review Intervention under study: Rhodiola rosea supplementation Outcome under study: Muscle damage Studies included: 10 papers reviewed
Results
The studies in this review found an association between Rhodiola rosea supplementation and significantly reduced pain and muscle damage, improved muscle recovery, increased antioxidant capacity, and enhanced athletic power. However, it did not lower the participants' perception of how hard they were working. Rhodiola rosea is considered a safe and effective supplement for sports and exercise. 2022
Resistance Training
To investigate the effect of a single 3 mg/kg caffeine dose after 30 days of taking 2.4 g of rhodiola rosea daily on improving resistance exercise performance in volunteers, both those with little experience and those with about 5 years of training experience. To investigate the effects of rhodiola rosea on stress in healthy students during a stressful exam. To examine the antistress and stimulant effects of a single dose of a standardised Rhodiola extract in healthy young males. To examine the effects of a single dose of standardised rhodiola extract can stress and energy levels in healthy young men. To investigate the anti-fatigue effect of Rhodiola rosea preparation using a repeated low-dose regimen in healthy volunteers during work-related fatigue
Study Type
Randomised, double-blind, placebo-controlled trial Randomised, double-blind, placebo-controlled pilot study Randomised, double-blind, placebo-controlled pilot study Randomised, double-blind, placebo-controlled pilot study Randomised, double-blind, cross-over study
Purpose
To investigate the effect of a single 3 mg/kg caffeine dose after 30 days of taking 2.4 g of rhodiola rosea daily on improving resistance exercise performance in volunteers, both those with little experience and those with about 5 years of training experience. To investigate the effects of rhodiola rosea on stress in healthy students during a stressful exam. To examine the antistress and stimulant effects of a single dose of a standardised Rhodiola extract in healthy young males. To examine the effects of a single dose of standardised rhodiola extract can stress and energy levels in healthy young men. To investigate the anti-fatigue effect of Rhodiola rosea preparation using a repeated low-dose regimen in healthy volunteers during work-related fatigue
Dose
2.4 g/day of rhodiola rosea and/or 3 mg/kg/day of caffeine or placebo 100 mg/day of rhodiola extract (2 x 50 mg) or placebo 370 mg or 555 mg (2 or 3 x 185 mg) of Rhodiola rosea extract or placebo 370 mg or 555 mg (2 or 3 x 185 mg) of Rhodiola rosea extract or placebo 170 mg of Rhodiola rosea or placebo
Participants
72 young male volunteers with an average age of 22 years 40 male students aged 17-19 years 161 cadets aged 19 to 21 years 161 cadets aged 19 to 21 years 56 young, healthy physicians with an average age of 26 years
Duration
30 days 20 days Single Dose Single Dose 14 days
Results
The researchers observed that combining rhodiola rosea with caffeine significantly increased bench press and deep squat strength, as well as muscle endurance, in volunteers who were not experienced in resistance exercise. Even experienced lifters saw significant gains in their deep squat strength and muscle contraction abilities. This combination of rhodiola rosea and caffeine appears to effectively and safely enhance resistance exercise performance for both beginners and experienced individuals. The researchers observed that rhodiola rosea extract significantly improved physical fitness, mental fatigue, and general well-being in students under stress during an examination period. The main findings of the study indicate a pronounced antifatigue effect of the Rhodiola rosea extract, with statistically significant differences in anti-fatigue index between the Rhodiola rosea groups and the placebo group. There was no significant difference in efficacy between the two dosage groups, which means that regardless of whether a higher or lower dose was given, the outcome or effect remained largely the same. The study drug showed a more significant effect on the quality of work than on the quantity, aligning with the recognized characteristics of Rhodiola rosea as a phytoadaptogen. The researchers observed that a single dose of rhodiola rosea extract significantly reduced fatigue compared to a placebo. There was no noticeable difference in effectiveness between higher and lower doses, meaning both were equally beneficial. In addition, the researchers observed that the extract had a greater impact on improving the quality of work rather than the amount, which aligns with its known benefits as a natural adaptogen. The researchers observed significant reductions in participants' overall fatigue after two weeks of treatment with standardised rhodiola rosea extract.
To investigate the effects of rhodiola rosea in patients suffering from burnout syndrome.
Study Type
Multicentre, open-label, exploratory clinical trial (uncontrolled)
Purpose
To investigate the effects of rhodiola rosea in patients suffering from burnout syndrome.
Dose
400 mg/day of rhodiola rosea extract (2 x 200 mg) or placebo
Participants
117 male and female employees aged 30–60 years suffering from burnout symptoms
Duration
12 weeks
Results
Stress-induced exhaustion is crucial in burnout development, and the study focused on evaluating this aspect. The researchers observed that emotional exhaustion, fatigue, and other stress symptoms significantly improved during the intervention, indicating enhanced coping abilities and reduced perceived demand. Mood-related results also showed a significant decrease in stress-related depressive mood. The data from assessments demonstrated overall improvement in stress symptoms, especially within the first week of treatment, suggesting a shift towards a better demand-resource balance. Overall, the study observed significant improvements in emotional exhaustion, fatigue, and other stress symptoms over time, indicating enhanced coping abilities and reduced perceived demand. Mood-related results also showed improvement, with a decrease in stress-related depressive mood.
How They Measured It
Stress and burnout were assessed using a wide variety of self-reported questionnaires which measured subjective stress and burnout symptoms. In addition, objective scales were employed to measure the negative impact of the burnout symptoms on the patient’s work, social life, and family. Speed of executive function was assessed using a performance-based, neuropsychological test used to assess cognitive function, particularly attention, processing speed, and executive function.
To investigate the effects of rhodiola rosea in patients suffering from burnout syndrome.
Study Type
Multicentre, open-label, exploratory clinical trial (uncontrolled)
Purpose
To investigate the effects of rhodiola rosea in patients suffering from burnout syndrome.
Dose
400 mg/day of rhodiola rosea extract (2 x 200 mg) or placebo
Participants
117 male and female employees aged 30–60 years suffering from burnout symptoms
Duration
12 weeks
Results
The researchers observed significant improvements in emotional exhaustion, fatigue, and other stress symptoms, indicating enhanced coping abilities and reduced perceived demand after rhodiola rosea supplementation. They also noted a significant decrease in stress-related depressive mood, suggesting an overall improvement in stress management.
How They Measured It
Stress and burnout were assessed using self-reported questionnaires that asked about people's feelings and symptoms, as well as tests on how burnout impacted their work, social life, and family. A special test was also used to measure attention, speed, and decision-making abilities to see how quickly people could think and process information.
To assess the effects of the standardised extract of Rhodiola rosea roots on individuals suffering from stress-related fatigue.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To assess the effects of the standardised extract of Rhodiola rosea roots on individuals suffering from stress-related fatigue.
Dose
576 mg/day of rhodiola rosea extract (4 x 144 mg) or placebo
Participants
60 men and women aged between 20 and 55 years
Duration
28 days
Results
The researchers observed that repeated administration of rhodiola rosea extract showed significant improvements in burnout symptoms, mental health, attention, and stress response, indicating a possible anti-fatigue effect in burnout patients with fatigue.
To assess the effects of rhodiola rosea in subjects with prolonged or chronic fatigue symptoms.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To assess the effects of rhodiola rosea in subjects with prolonged or chronic fatigue symptoms.
Dose
400 mg/day rhodiola rosea (2 x 200 mg) or placebo
Participants
100 male and female outpatients aged 18–60 years
Duration
8 weeks
Results
Significant improvements were observed in all fatigue-related scales and tests, with the most changes seen after 1 week of treatment. By the end of the 8-week trial, the researchers found significant improvements in fatigue symptoms, particularly in general fatigue, physical fatigue, mental fatigue, reduced activity, and low motivation. The researchers also observed that rhodiola rosea appears to be safe, with most side effects being mild and not caused by the treatment. This suggests that rhodiola rosea may be effective and safe for people with chronic fatigue.
To assess the effects of rhodiola rosea in subjects with prolonged or chronic fatigue symptoms.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To assess the effects of rhodiola rosea in subjects with prolonged or chronic fatigue symptoms.
Dose
400 mg/day rhodiola rosea (2 x 200 mg) or placebo
Participants
100 male and female outpatients aged 18–60 years
Duration
8 weeks
Results
The study found that after 8 weeks of taking Rhodiola rosea, participants experienced significant improvements in various types of fatigue, including general, physical, and mental fatigue, as well as increased activity and motivation. The most noticeable changes were observed within the first week. The researchers also noted that Rhodiola rosea appears to be safe, with only mild side effects unrelated to the treatment. This suggests that Rhodiola rosea could be an effective and safe option for people dealing with chronic fatigue.
To investigate the effects of rhodiola rosea extract in participants with life-stress symptoms.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of rhodiola rosea extract in participants with life-stress symptoms.
Dose
400 mg/d of rhodiola rosea (2 x 200 mg) or placebo
Participants
101 male and female participants, aged 30-60 years
Duration
4 weeks
Results
Results from self-reported questionnaires showed significant improvements in stress symptoms, disability, functional impairment, and overall therapeutic effect. The researchers observed significant improvements as early as three days into treatment, with continuing improvements noted after one and four weeks. Rhodiola rosea was also found to be safe and generally well-tolerated. Adverse events were mostly mild, and no serious adverse events were reported.
How They Measured It
Stress and its effects were assessed using a variety of self-reported questionnaires and performance tests which measure various stress-related symptoms like somatic issues, loss of zest for life, and anxiety.
To investigate the effects of rhodiola rosea extract in participants experiencing symptoms of life stress.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of rhodiola rosea extract in participants experiencing symptoms of life stress.
Dose
400 mg/d of rhodiola rosea (2 x 200 mg) or placebo
Participants
101 male and female participants, aged 30-60 years
Duration
4 weeks
Results
The participants taking rhodiola rosea reported significant improvements in stress symptoms, disability, and overall well-being. These improvements were noticeable as early as three days into treatment and continued over one and four weeks. Rhodiola rosea was found to be safe, with mostly mild side effects and no serious adverse events reported.
How They Measured It
Stress and its effects were measured using self-reported questionnaires and tests that assessed symptoms like physical issues, lack of energy, and anxiety.
To investigate the effects of rhodiola rosea in reducing fatigue in nursing students on shift work.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of rhodiola rosea in reducing fatigue in nursing students on shift work.
Dose
364 mg/day of rhodiola rosea or placebo
Participants
48 male and female nursing students aged 18-55 years (40 included in the analysis)
Duration
42 days
Results
The study suggests that among nursing students on shift work, Rhodiola rosea worsened fatigue symptoms compared to the placebo, contradicting some previous studies favouring Rhodiola for fatigue.
Physical performance
To investigate the effects of rhodiola rosea supplementation on physical performance in a group of competitive athletes during endurance exercise.
Study Type
Randomised controlled trial
Purpose
To investigate the effects of rhodiola rosea supplementation on physical performance in a group of competitive athletes during endurance exercise.
Dose
170 mg/d of Rhodiola rosea or placebo
Participants
14 trained male athletes with an average age of 25 years
Duration
4 weeks
Results
The researchers observed that taking rhodiola rosea significantly reduced lactate levels and muscle damage after intense exercise. High lactate levels cause muscle fatigue and soreness, so lower levels mean less fatigue and quicker recovery. In addition, the subjects who took rhodiola rosea demonstrated significantly lower creatine kinase levels compared to those who took a placebo. Creatine kinase is an enzyme that indicates muscle damage when it leaks into the blood; lower levels suggest less muscle injury and better muscle health. Overall, rhodiola rosea may help the body better adapt to physical exercise.
To investigate the effects of rhodiola rosea supplementation on physical performance in a group of competitive athletes during endurance exercise.
Study Type
Randomised controlled trial
Purpose
To investigate the effects of rhodiola rosea supplementation on physical performance in a group of competitive athletes during endurance exercise.
Dose
170 mg/d of Rhodiola rosea or placebo
Participants
14 trained male athletes with an average age of 25 years
Duration
4 weeks
Results
The researchers observed that rhodiola rosea significantly reduced lactate levels and muscle damage after intense exercise. Lower lactate levels mean less muscle fatigue and quicker recovery. Additionally, those who took rhodiola rosea demonstrated significantly lower levels of creatine kinase, an enzyme that leaks into the blood when muscles are damaged. Lower levels suggest less muscle injury. Overall, Rhodiola rosea may help the body adapt better to physical exercise.
To examine the effects of short-term rhodiola rosea supplementation on anaerobic exercise performance.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To examine the effects of short-term rhodiola rosea supplementation on anaerobic exercise performance.
Dose
1,500 mg/day rhodiola rosea (3 x 500 mg) or placebo
Participants
11 physically active female participants aged 18 to 24 years
Duration
3 days
Results
The researchers observed that the average power output over 15 seconds was significantly higher during the rhodiola rosea treatment compared to the placebo, indicating an improvement in anaerobic performance. Anaerobic performance outcomes showed significant improvements in mean power, peak power, total work, anaerobic power, and anaerobic capacity with rhodiola rosea supplementation compared to the placebo group. However, the fatigue index, which measures peak watts minus minimum watts divided by test duration, did not show significant differences between the Rhodiola Rosea and placebo groups. Overall, the study demonstrated that short-term Rhodiola Rosea supplementation enhanced anaerobic exercise performance, suggesting potential ergogenic benefits for boosting anaerobic performance in repeated bouts of exercise
To examine the effects of short-term Rhodiola rosea supplementation on anaerobic exercise performance, which involves high-intensity, short-duration activities like sprinting, weightlifting, and jumping that rely on muscle energy rather than oxygen.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To examine the effects of short-term Rhodiola rosea supplementation on anaerobic exercise performance, which involves high-intensity, short-duration activities like sprinting, weightlifting, and jumping that rely on muscle energy rather than oxygen.
Dose
1,500 mg/day rhodiola rosea (3 x 500 mg) or placebo
Participants
11 physically active female participants aged 18 to 24 years
Duration
3 days
Results
The researchers observed that taking rhodiola rosea significantly boosted strength and energy during short, intense activities like sprinting or weightlifting. Those taking the supplement were able to do more work and maintain high effort longer. However, there was no significant difference in how quickly they became tired. Overall, the study suggests that rhodiola rosea may help improve performance in activities requiring intense bursts of effort.
To investigate the effects of rhodiola rosea supplementation on oxidant–antioxidant balance in competitive rowers.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of rhodiola rosea supplementation on oxidant–antioxidant balance in competitive rowers.
Dose
200 mg of rhodiola rosea concentrate with 10 mg of zinc (2 x 100 mg rhodiola and 5 mg zinc) or placebo
Participants
22 male rowers with an average age of 21 years
Duration
4 weeks
Results
After four weeks, the group that received the supplement showed a significantly higher level of antioxidants in their blood compared to the group that took a placebo. Additionally, the activity of an antioxidant enzyme called superoxide dismutase, which helps break down potentially harmful oxygen molecules in cells, was significantly lower in the supplemented group after exercise when compared to the placebo group. The levels of uric acid, which can also act as an antioxidant, were significantly higher after treatment with Rhodiola rosea. Moreover, the overall antioxidant capacity in the blood was significantly greater in the supplemented group, not just after exercise, but also during their recovery period. Overall, the researchers conclude that while Rhodiola rosea supplementation did increase the levels of antioxidants in the blood of professional rowers, it did not reduce the oxidative damage caused by intense exercise nor did it improve the athletes' physical performance.
To investigate the effects of rhodiola rosea supplementation on the balance between antioxidants and oxidants in competitive rowers.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of rhodiola rosea supplementation on the balance between antioxidants and oxidants in competitive rowers.
Dose
200 mg of rhodiola rosea concentrate with 10 mg of zinc (2 x 100 mg rhodiola and 5 mg zinc) or placebo
Participants
22 male rowers with an average age of 21 years
Duration
4 weeks
Results
After four weeks, the group taking Rhodiola rosea demonstrated significantly higher levels of antioxidants in their blood compared to the placebo group. The researchers observed lower activity of the antioxidant enzyme superoxide dismutase, suggesting that the body needed less of it due to less stress on the cells. Uric acid levels, which also help protect the body, were also significantly higher in the Rhodiola group. However, despite these increases in antioxidants, the supplement did not reduce the oxidative damage from intense exercise or improve the athletes' physical performance.
To investigate the effects of altitude training plus a combination of rhodiola rosea and cordyceps sinensis supplement on aerobic exercise capacity.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of altitude training plus a combination of rhodiola rosea and cordyceps sinensis supplement on aerobic exercise capacity.
Dose
1400 mg/day of rhodiola rosea plus 600 mg/day of cordyceps sinensis or placebo
Participants
18 male long-distance track and field athletes with an average age of 18 years
Duration
2 weeks
Results
Following two weeks of altitude training, the researchers observed that subjects who took rhodiola-cordyceps supplements experienced a significantly greater increase in exhaustive run time (+5.7%) compared to those who took a placebo (+2.2%). Furthermore, the rhodiola-cordyceps group exhibited a significantly less pronounced reduction in parasympathetic (PNS) activity (-41%) compared to the placebo group (-51%), indicating better maintenance of PNS activity. Although both groups showed significant increases in red blood cell count, hematocrit, and haemoglobin levels due to the altitude training, the placebo group maintained significantly higher erythropoietin (EPO) levels, 48% above those in the rhodiola-cordyceps group. The findings suggest that rhodiola-cordyceps supplements may enhance aerobic performance by promoting better PNS activity and accelerating physiological adaptations during high altitude training.
To study the effects of altitude training combined with Rhodiola rosea and cordyceps sinensis supplements affects aerobic exercise capacity. Altitude training helps athletes improve endurance and performance by adapting to lower oxygen levels at high altitudes.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To study the effects of altitude training combined with Rhodiola rosea and cordyceps sinensis supplements affects aerobic exercise capacity. Altitude training helps athletes improve endurance and performance by adapting to lower oxygen levels at high altitudes.
Dose
1400 mg/day of rhodiola rosea plus 600 mg/day of cordyceps sinensis or placebo
Participants
18 male long-distance track and field athletes with an average age of 18 years
Duration
2 weeks
Results
After two weeks of altitude training, researchers observed that participants taking rhodiola-cordyceps supplements significantly increased their run time by 5.7%, compared to 2.2% in the placebo group. The rhodiola group also maintained better parasympathetic nervous system activity, which aids recovery and relaxation. The results suggest that Rhodiola-cordyceps supplements significantly enhance aerobic performance and help with adaptation to high-altitude training.
To examine the effects of short-term rhodiola rosea supplementation on blood lactate, catecholamines, and performance during repeated bench press exercise
Study Type
Randomised, placebo-controlled clinical trial
Purpose
To examine the effects of short-term rhodiola rosea supplementation on blood lactate, catecholamines, and performance during repeated bench press exercise
Dose
1500 mg/day of rhodiola rosea (3 x 500 mg) or placebo Additional intervention: 500 mg dose of rhodiola rosea was ingested 30 minutes prior to exercise testing
Participants
10 resistance-trained males with an average age of 25 years
Duration
3 days
Results
The study found an association between rhodiola rosea supplementation and significantly faster lifting speeds (average concentric velocity) compared to a placebo. However, the total number of repetitions to failure was significantly lower with rhodiola rosea than with placebo, suggesting that while the speed increased, the overall endurance was reduced after rhodiola rosea supplementation. Regardless of the treatment, blood lactate, a marker of exercise intensity, was significantly higher after exercise compared to before exercise. However, post-exercise blood lactate was significantly higher with rhodiola rosea than placebo. Adrenaline and noradrenaline, which are hormones linked to the body's stress response, significantly increased after exercise in both groups. Notably, pre-exercise noradrenaline levels were already higher with rhodiola rosea compared to placebo. Overall, the results suggest that short-term rhodiola rosea supplementation can improve explosive strength training performance by increasing bench press speed but may reduce upper body strength endurance. Rhodiola rosea also led to higher noradrenaline levels and blood lactate after exercise, indicating increased intensity and stress response.
To examine the effects of short-term rhodiola rosea supplementation on blood lactate (a substance that causes muscle fatigue), stress hormones, and performance during repeated bench press exercise.
Study Type
Randomised, placebo-controlled clinical trial
Purpose
To examine the effects of short-term rhodiola rosea supplementation on blood lactate (a substance that causes muscle fatigue), stress hormones, and performance during repeated bench press exercise.
Dose
1500 mg/day of rhodiola rosea (3 x 500 mg) or placebo Additional intervention: 500 mg dose of rhodiola rosea was ingested 30 minutes prior to exercise testing
Participants
10 resistance-trained males with an average age of 25 years
Duration
3 days
Results
The researchers observed that taking rhodiola rosea significantly increased lifting speeds but significantly reduced overall endurance, as shown by fewer repetitions to failure. Additionally, stress hormones increased after exercise in both groups, with higher pre-exercise stress- levels in the rhodiola group. Overall, the results suggest that short-term rhodiola rosea supplementation can significantly improve bench press speed but may reduce upper body strength endurance and increase stress responses.
Mood & anxiety
To investigate the effects of rhodiola rosea extract in patients with mild to moderate depression.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To investigate the effects of rhodiola rosea extract in patients with mild to moderate depression.
Dose
340 or 680 mg/day (2 or 3 x 170 mg) of rhodiola rosea or placebo
Participants
89 male and female participants with mild to moderate depression, aged 18 to 70 years
Duration
6 weeks
Results
The researchers observed that taking two tablets of rhodiola rosea extract daily (340 mg total) for 6 weeks significantly reduced overall depression symptoms, including insomnia, emotional instability, and physical stress-related issues. At a higher dose (680 mg daily), there was an additional benefit of significantly improved self-esteem. Importantly, no side effects were detected in any of the groups taking rhodiola rosea.
How They Measured It
Depressive symptoms were assessed using self-rated questionnaires, which measured different somatic and physiological aspects of mild and moderate depression.
To compare the effects of rhodiola rosea with sertraline (an antidepressant) in outpatients with mild to moderate major depressive disorder.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To compare the effects of rhodiola rosea with sertraline (an antidepressant) in outpatients with mild to moderate major depressive disorder.
Dose
680 mg/day (2 x 340 mg) of rhodiola rosea or 100 mg (2 x 50 mg) of sertraline or placebo
Participants
57 male and female participants aged 18 years and older
Duration
12 weeks
Results
The researchers observed that both Rhodiola rosea and sertraline modestly reduced depressive symptoms. Sertraline showed a greater reduction in depression scores compared to Rhodiola rosea and placebo, but the differences were not statistically significant. By week 8, 22.8% of patients stopped treatment, with 3.5% due to adverse events, all of which were in the sertraline group. Rhodiola rosea had significantly fewer adverse events and was better tolerated than sertraline. Overall, the findings suggest that while both treatments help reduce depressive symptoms, Rhodiola rosea may be a better option due to its significantly fewer side effects.
How They Measured It
Symptoms and severity of depression were assessed using both self-reported and clinician-administered questionnaires, which measure various aspects of depressive symptoms, including mood, behaviour, cognitive function, and overall improvement.
To evaluate the effects of rhodiola rosea in patients with generalised anxiety disorder.
Study Type
Pilot study (uncontrolled)
Purpose
To evaluate the effects of rhodiola rosea in patients with generalised anxiety disorder.
Dose
340 mg/day of rhodiola rosea (2 x 170 mg)
Participants
10 male and female patients with an average age of 44 years
Duration
10 weeks
Results
Individuals treated with rhodiola rosea showed significant decreases in the average anxiety rating scores by the end of the study. Adverse events were generally mild or moderate in severity, the most common being dizziness and dry mouth.
How They Measured It
Symptoms of anxiety and depression, severity of illness, and improvements were assessed using self-rated questionnaires.
To assess the efficacy of a standardised root extract of rhodiola rosea in treating individuals with stress-related fatigue by improving attention, quality of life, and symptoms of fatigue and depression.
Study Type
Randomised, double-blinded, placebo-controlled, parallel-group trial
Purpose
To assess the efficacy of a standardised root extract of rhodiola rosea in treating individuals with stress-related fatigue by improving attention, quality of life, and symptoms of fatigue and depression.
Dose
576 mg/day (4 x 144 mg) of rhodiola rosea or placebo
Participants
60 male and female patients aged 20 to 55 years
Duration
28 days
Results
Rhodiola rosea extract demonstrated a significant beneficial effect in reducing stress-related fatigue symptoms, improving mental performance and concentration, and decreasing cortisol response to awakening stress in patients with stress-related fatigue.
How They Measured It
Baseline evaluations, cognitive tests, and cortisol level measurements were conducted to measure attention, quality of life, and symptoms of fatigue and depression.
To assess the effects and safety of a standardised root extract of rhodiola rosea in patients with mild to moderate depression.
Study Type
Randomised, double-blinded, placebo-controlled, parallel-group trial
Purpose
To assess the effects and safety of a standardised root extract of rhodiola rosea in patients with mild to moderate depression.
Dose
340 or 680 mg/day of rhodiola rosea (2 or 4 x 170 mg) or placebo
Participants
89 in-or outpatients aged 18-70 with mild to moderate depression
Duration
6 weeks
Results
In patients who took two tablets of Rhodiola rosea extract daily (340 mg/d), researchers observed a significant reduction in depression symptom scores, including issues like insomnia, emotional instability, and physical symptoms related to stress (somatization), compared to the scores at the start of the study. In another group that took a higher dose of the extract (680 mg/d total), researchers not only observed a reduction in depression symptoms but also noted significant improvements in self-esteem. No significant effects were observed in the placebo group. Furthermore, no negative side effects were reported from taking the Rhodiola rosea extract in either group. The results suggest that this rhodiola rosea could be an effective and safe option for alleviating symptoms of mild to moderate depression.
How They Measured It
Depressive symptoms were assessed using self-rated questionnaires, which measured different somatic and physiological aspects of mild and moderate depression.
To assess the effects and safety of a standardised root extract of rhodiola rosea in patients with mild to moderate depression.
Study Type
Randomised, double-blinded, placebo-controlled, parallel-group trial
Purpose
To assess the effects and safety of a standardised root extract of rhodiola rosea in patients with mild to moderate depression.
Dose
340 or 680 mg/day of rhodiola rosea (2 or 4 x 170 mg) or placebo
Participants
89 in-or outpatients aged 18-70 with mild to moderate depression
Duration
6 weeks
Results
Researchers observed that people who took two tablets of rhodiola rosea extract daily (340 mg) showed significant improvements in their depression symptoms, such as better sleep, more stable emotions, and fewer stress-related physical issues. Those who took a higher dose (680 mg) also reported significant improvements in their depression symptoms and a boost in self-esteem while the placebo group did not show any significant changes. Importantly, no negative side effects were reported from taking the Rhodiola rosea extract, suggesting it may be a safe and effective way to help with mild to moderate depression.
How They Measured It
Depressive symptoms were assessed using self-rated questionnaires, which measured different somatic and physiological aspects of mild and moderate depression.
To evaluate the effects of a rhodiola rosea extract on self-reported anxiety, stress, cognition, and other mood symptoms.
Study Type
Randomised clinical trial (non-placebo)
Purpose
To evaluate the effects of a rhodiola rosea extract on self-reported anxiety, stress, cognition, and other mood symptoms.
Dose
400 mg/d of rhodiola rosea (2 x 200 mg) or control (no treatment)
Participants
32 male and female participants with an average age of 21 years
Duration
14 days
Results
The group taking Rhodiola rosea showed a significant reduction in anxiety, stress, anger, confusion, and depression after 14 days, along with an overall improvement in mood compared to those who received no treatment. However, there were no significant differences in cognitive performance between the groups. Rhodiola rosea was well tolerated with no major side effects. Even though this study did not use a placebo, researchers believe the positive results were genuine because the improvements were gradual and specific to certain psychological areas.
Memory and Cognition
To assess the effect of a single dose of a standardised fixed combination of Rhodiola rosea, Schisandra chinensis Baill, and Eleutherococcus senticosus extracts on mental performance
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To assess the effect of a single dose of a standardised fixed combination of Rhodiola rosea, Schisandra chinensis Baill, and Eleutherococcus senticosus extracts on mental performance
Dose
270 mg of combined Rhodiola rosea, Schisandra chinensis Baill, and Eleutherococcus senticosus extracts
Participants
40 healthy females with an average age of 43-45 years old
Duration
Single dose
Results
The study found an association between rhodiola rosea and significant reductions in depression symptoms compared to a placebo group. Results of the study suggest that rhodiola rosea may be an effective treatment in treating mild to moderate depression, regulating neurotransmitters (a chemical that helps send messages between nerve cells in the brain and nervous system) without side effects.
To investigate the effects of a Rhodiola rosea extract on mental resource allocation and attention
Study Type
Single-arm open-label design (uncontrolled)
Purpose
To investigate the effects of a Rhodiola rosea extract on mental resource allocation and attention
Dose
400 mg/day rhodiola rosea (2 x 200 mg) or placebo
Participants
50 male and female adult participants with an average age of 41 years
Duration
12 weeks
Results
The study, using a single-arm open-label design, demonstrated improved reaction times and cognitive performance across various tasks, suggesting enhanced mental speed and resources, but further validation in a double-blind placebo-controlled study is necessary.
To investigate the effects of chronic rhodiola rosea supplementation on mental and physical performance.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of chronic rhodiola rosea supplementation on mental and physical performance.
Dose
600 mg/day of rhodiola rosea extract or placebo
Participants
26 male physical education students with an average age of 21 years
Duration
4 weeks
Results
The study found that long-term supplementation with rhodiola rosea does not impact physical performance. However, the researchers observed significant improvements in the results of some psychomotor tests, specifically simple and choice reaction times, in young, healthy, and physically active men. This suggests that while rhodiola rosea might not enhance physical abilities, it could help improve quick thinking and reaction speed in certain situations.
Performance enhancement
To examine the effect of rhodiola crenulata and cordyceps supplementation on aerobic exercise capacity following 2-week high altitude training.
Study Type
Randomised, double-blind,placebo-controlled trial
Purpose
To examine the effect of rhodiola crenulata and cordyceps supplementation on aerobic exercise capacity following 2-week high altitude training.
Dose
2000 mg/d of rhodiola crenulata plus cordyceps (2 x 1000 mg) or placebo
Participants
18 male long-distance track and field athletes with an average age of 20 years
Duration
2 weeks
Results
After 2 weeks of altitude training, the rhodiola-cordyceps group demonstrated a significantly longer exhaustive run time compared to the placebo group (Placebo: + 2.2% vs. Rhodiola-cordyceps: + 5.7%). In addition, the significant decline of parasympathetic activity (Placebo: - 51% vs. RC: - 41%) was significantly prevented in the rhodiola-cordyceps group compared to the placebo . Red blood cell, hematocrit, and haemoglobin levels were elevated in both groups to a comparable extent after high altitude training, whereas the erythropoietin level remained higher in the Placebo group (*48% above RC values). A higher level of erythropoietin (EPO) typically indicates that the body is experiencing low oxygen levels or low red blood cell count. EPO is produced by the kidneys in response to low oxygen levels in the blood, and its primary function is to stimulate the production of red blood cells in the bone marrow. Overall, the study shows that rhodiola-cordyceps supplementation may result from better maintenance of parasympathetic activity and accelerated physiological adaptations during high altitude training.
To examine the effect of rhodiola crenulata and cordyceps supplementation on aerobic exercise capacity after training for two weeks at high altitude. Aerobic exercise is any physical activity that increases your heart rate and breathing while using large muscle groups repetitively for an extended period, such as running, swimming, or cycling.
Study Type
Randomised, double-blind,placebo-controlled trial
Purpose
To examine the effect of rhodiola crenulata and cordyceps supplementation on aerobic exercise capacity after training for two weeks at high altitude. Aerobic exercise is any physical activity that increases your heart rate and breathing while using large muscle groups repetitively for an extended period, such as running, swimming, or cycling.
Dose
2000 mg/d of rhodiola crenulata plus cordyceps (2 x 1000 mg) or placebo
Participants
18 male long-distance track and field athletes with an average age of 20 years
Duration
2 weeks
Results
After two weeks of training at high altitude, the researchers observed that people taking rhodiola and cordyceps supplements could run longer before getting exhausted compared to those taking a placebo. The group taking the supplements also demonstrated a smaller drop in a type of nerve activity that helps the body relax. Both groups had similar increases in red blood cells and related measures, but the placebo group had higher levels of a hormone (EPO) that suggests they were struggling more with low oxygen. This study suggests that taking rhodiola and cordyceps helps the body adapt better and maintain better function during high-altitude training.
To investigate the effects of 8-week endurance training plus rhodiola crenulata and cordyceps supplementation on body composition, oxidative stress, and metabolic biomarkers in young sedentary adults.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of 8-week endurance training plus rhodiola crenulata and cordyceps supplementation on body composition, oxidative stress, and metabolic biomarkers in young sedentary adults.
Dose
20 mg/kg/day of plus rhodiola crenulata plus cordyceps or placebo
Participants
14 young sedentary adults with an average age of 21 years
Duration
8 weeks
Results
The researchers observed that the improvements in body composition profiles such as body weight, upper extremity fat mass, lower extremity muscle mass, and trunk fat mass, were significantly greater in the rhodiola-cordyceps group compared to the placebo group after training. Although endurance training markedly improved endurance capacity and glycemic control ability (i.e., fast blood glucose, insulin, and HOMA index), there were no differences in these variables between treatments. Overall, the study demonstrated that an 8-week RC supplementation (20 mg/kg/day) faintly enhanced endurance training-induced positive adaptations in body composition in young sedentary individuals, whereas the blood lipid profile and systemic oxidative stress states were not altered after such intervention.
To investigate the effects of 8-week endurance training plus rhodiola crenulata and cordyceps supplementation in young adults who are not very physically active.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of 8-week endurance training plus rhodiola crenulata and cordyceps supplementation in young adults who are not very physically active.
Dose
20 mg/kg/day of plus rhodiola crenulata plus cordyceps or placebo
Participants
14 young sedentary adults with an average age of 21 years
Duration
8 weeks
Results
The researchers observed that people who took rhodiola and cordyceps supplements during 8 weeks of training demonstrated significant improvements in body weight, fat, and muscle compared to those who took a placebo. While the training itself greatly improved endurance and blood sugar control, these improvements were similar regardless of treatment. Overall, the study showed that adding rhodiola and cordyceps supplements may help enhance body composition changes from training.
To determine the combined effects of rhodiola crenulata and ginkgo biloba on the endurance performance of healthy volunteers
Study Type
Randomised placebo-controlled clinical trial
Purpose
To determine the combined effects of rhodiola crenulata and ginkgo biloba on the endurance performance of healthy volunteers
Dose
1080 mg/day of rhodiola-gingko capsule (4 x 270 mg) or placebo
Participants
70 healthy male volunteers with an average age of 20 years (67 completed the study)
Duration
7 weeks
Results
The researchers observed a significant association between 7 weeks of combined rhodiola crenulata and ginkgo biloba capsule and the significant increase in both absolute and relative VO2max, which measures maximum oxygen uptake, compared to a placebo. This suggests that rhodiola-gingko treatment enhances endurance performance. However, there were no changes in time to exhaustion and power output metrics. Additionally, while the placebo group showed increased levels of cortisol and a reduced testosterone to cortisol ratio (markers associated with overtraining and fatigue), the rhodiola-gingko group maintained stable levels of these hormones. This stability in hormone levels may indicate that rhodiola-gingko helps protect against fatigue due to overtraining, contributing to its positive effects on endurance by supporting increased oxygen consumption.
To determine the combined effects of rhodiola crenulata and ginkgo biloba on the endurance performance of healthy volunteers
Study Type
Randomised placebo-controlled clinical trial
Purpose
To determine the combined effects of rhodiola crenulata and ginkgo biloba on the endurance performance of healthy volunteers
Dose
1080 mg/day of rhodiola-gingko capsule (4 x 270 mg) or placebo
Participants
70 healthy male volunteers with an average age of 20 years (67 completed the study)
Duration
7 weeks
Results
The researchers observed that taking rhodiola and ginkgo supplements for 7 weeks significantly improved maximum oxygen uptake (VO2max), which is a key measure of endurance, compared to a placebo. This suggests that these supplements can boost endurance performance. However, there were no improvements observed in how long participants could exercise before exhaustion or in their power output. Additionally, while the placebo group showed signs of overtraining and fatigue (with higher cortisol levels and a lower testosterone to cortisol ratio), the rhodiola-ginkgo group maintained stable hormone levels. This stability suggests that rhodiola and ginkgo may help protect against fatigue from overtraining, further supporting their positive effects on endurance by aiding better oxygen consumption.
To investigate the effects of Rhodiola crenulata on the quality of life and exercise tolerance on patients with stable moderate-to-severe chronic pulmonary disease.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of Rhodiola crenulata on the quality of life and exercise tolerance on patients with stable moderate-to-severe chronic pulmonary disease.
Dose
500 mg/day of rhodiola crenulata (2 x 250 mg)
Participants
57 patients with an average age of 70 years
Duration
12 weeks
Results
Rhodiola crenulata tended to protect against acute exacerbation of Chronic pulmonary disease but not other measurements. Rhodiola crenulata did not improve the six-minute walk test distance but significantly improved tidal breathing and ventilation efficiency, most likely through improvements in work rate.
To investigate the effects of Rhodiola crenulata on the quality of life and exercise tolerance on patients with stable moderate-to-severe chronic pulmonary disease.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of Rhodiola crenulata on the quality of life and exercise tolerance on patients with stable moderate-to-severe chronic pulmonary disease.
Dose
500 mg/day of rhodiola crenulata (2 x 250 mg)
Participants
57 patients with an average age of 70 years
Duration
12 weeks
Results
Rhodiola crenulata tended to protect against acute exacerbation of Chronic pulmonary disease but not other measurements. It did not improve the distance people could walk in six minutes, but it did significantly improve breathing and how efficiently the lungs worked, likely by making it easier to maintain a good exercise pace.
To evaluate the immunomodulatory effects of rhodiola crenulata in patients with chronic obstructive pulmonary disease
Study Type
Randomised, double blind, placebo-controlled clinical trial
Purpose
To evaluate the immunomodulatory effects of rhodiola crenulata in patients with chronic obstructive pulmonary disease
Dose
500 mg/d of rhodiola crenulata or placebo
Participants
57 male and female participants with an average age of 50 years
Duration
12 weeks
Results
In patients with chronic obstructive pulmonary disease (COPD), certain inflammatory markers such as interleukin-2 (IL-2), interleukin-10 (IL-10), and interferon-gamma (IFN-γ) were elevated compared to individuals without chronic obstructive pulmonary disease. After 12 weeks of daily treatment with rhodiola, the researchers observed significantly reduced levels of IFN-γ in chronic obstructive pulmonary disease patients, suggesting its potential as a beneficial treatment for reducing inflammation in these patients. In addition, the study found an association between rhodiola treatment and a positive effect on the immune cells of COPD patients. The researchers observed significantly decreased levels of IFN-γ and reduced the number of CD8+ T cells, which are both involved in causing inflammation. At the same time, it increased the numbers of a specific type of immune cell called regulatory T cells, which are crucial for keeping the immune system in check and preventing it from overreacting. The increase in these regulatory T cells suggests that Rhodiola might help balance the immune system in COPD patients, reducing harmful inflammation and helping to manage the disease more effectively. This suggests that rhodiola crenulata may be a potentially useful treatment for COPD, as it not only decreases inflammation but also helps to regulate the immune system.
To evaluate the effects of rhodiola crenulata in patients with chronic obstructive pulmonary disease, a long-term lung condition that makes it hard to breathe due to airflow blockage and is typically caused by smoking or exposure to harmful substances.
Study Type
Randomised, double blind, placebo-controlled clinical trial
Purpose
To evaluate the effects of rhodiola crenulata in patients with chronic obstructive pulmonary disease, a long-term lung condition that makes it hard to breathe due to airflow blockage and is typically caused by smoking or exposure to harmful substances.
Dose
500 mg/d of rhodiola crenulata or placebo
Participants
57 male and female participants with an average age of 50 years
Duration
12 weeks
Results
In patients with chronic obstructive pulmonary disease (COPD), certain inflammatory markers are higher than in those without the disease. After 12 weeks of daily rhodiola treatment, researchers observed a significant reduction in one of these markers, suggesting that rhodiola can help reduce inflammation. In addition, the study found an association between rhodiola treatment and a significant decrease in harmful cells that cause inflammation as well as a significant increase in the beneficial regulatory cells that keep the immune system balanced. This indicates that rhodiola may be a useful treatment for COPD, as it helps manage inflammation and supports immune system regulation.
Frequently Asked Questions
Common questions about Rhodiola research
There are currently 42 peer-reviewed studies on Rhodiola (Rhodiola rosea / Rhodiola crenulata), involving 1,968 total participants. Research covers Increased strength and power when taken pre-workout, Resistance Training, Physical performance and 3 more areas. The overall evidence strength is rated as Very Strong.
The evidence is currently rated as "Very Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (42 human studies), and reported outcomes.
Rhodiola has been researched for: Increased strength and power when taken pre-workout, Resistance Training, Physical performance, Mood & anxiety, Memory and Cognition, Performance enhancement. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 42 out of 42 studies are human trials. Human trials carry more weight in our evidence scoring system.
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