Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature.

2023-08-29
The British journal of nutrition 131(3)
- Grant M Tinsley
- Andrew R Jagim
- Gregory D M Potter
- Dan Garner
- Andrew J Galpin

PubMed: 37641937
DOI: 10.1017/s0007114523001988

Study Design

Type: Review

Rhodiola rosea (RR) is a plant whose bioactive components may function as adaptogens, thereby increasing resistance to stress and improving overall resilience. Some of these effects may influence exercise performance and adaptations. Based on studies of rodents, potential mechanisms for the ergogenic effects of RR include modulation of energy substrate stores and use, reductions in fatigue and muscle damage and altered antioxidant activity. At least sixteen investigations in humans have explored the potential ergogenicity of RR. These studies indicate acute RR supplementation (∼200 mg RR containing ∼1 % salidroside and ∼3 % rosavin, provided 60 min before exercise) may prolong time-to-exhaustion and improve time trial performance in recreationally active males and females, with limited documented benefits of chronic supplementation. Recent trials providing higher doses (∼1500 to 2400 mg RR/d for 4–30 d) have demonstrated ergogenic effects during sprints on bicycle ergometers and resistance training in trained and untrained adults. The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity and perceived exertion are presently equivocal. Collectively, it appears that adequately dosed RR enhances dimensions of exercise performance and related outcomes for select tasks. However, the current literature does not unanimously show that RR is ergogenic. Variability in supplementation dose and duration, concentration of bioactive compounds, participant characteristics, exercise tests and statistical considerations may help explain these disparate findings. Future research should build on the longstanding use of RR and contemporary clinical trials to establish the conditions in which supplementation facilitates exercise performance and adaptations.

Research Insights

Rhodiola→Improved Antioxidant Activity
The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity and perceived exertion are presently equivocal.
Effect
Neutral
Effect size
Small
Dose
various doses
Rhodiola→Improved Energy System Modulation
The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity and perceived exertion are presently equivocal.
Effect
Neutral
Effect size
Small
Dose
various doses
Rhodiola→Improved Resistance Training Performance
Recent trials providing higher doses (∼1500 to 2400 mg RR/d for 4–30 d) have demonstrated ergogenic effects during sprints on bicycle ergometers and resistance training in trained and untrained adults.
Effect
Beneficial
Effect size
Moderate
Dose
~1500 to 2400 mg RR/d for 4–30 d
Rhodiola→Improved Sprint Performance
Recent trials providing higher doses (∼1500 to 2400 mg RR/d for 4–30 d) have demonstrated ergogenic effects during sprints on bicycle ergometers and resistance training in trained and untrained adults.
Effect
Beneficial
Effect size
Moderate
Dose
~1500 to 2400 mg RR/d for 4–30 d
Rhodiola→Improved Time-Trial Performance
acute RR supplementation (∼200 mg RR containing ∼1 % salidroside and ∼3 % rosavin, provided 60 min before exercise) may prolong time-to-exhaustion and improve time trial performance in recreationally active males and females
Effect
Beneficial
Effect size
Moderate
Dose
~200 mg containing ~1 % salidroside and ~3 % rosavin
Rhodiola→Prolonged Time-to-Exhaustion
acute RR supplementation (∼200 mg RR containing ∼1 % salidroside and ∼3 % rosavin, provided 60 min before exercise) may prolong time-to-exhaustion and improve time trial performance in recreationally active males and females
Effect
Beneficial
Effect size
Moderate
Dose
~200 mg containing ~1 % salidroside and ~3 % rosavin
Rhodiola→Reduced Inflammation
The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity and perceived exertion are presently equivocal.
Effect
Neutral
Effect size
Small
Dose
various doses
Rhodiola→Reduced Muscle Damage
The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity and perceived exertion are presently equivocal.
Effect
Neutral
Effect size
Small
Dose
various doses
Rhodiola→Reduced Perceived Exertion
The effects of RR on muscle damage, inflammation, energy system modulation, antioxidant activity and perceived exertion are presently equivocal.
Effect
Neutral
Effect size
Small
Dose
various doses