Rhodiola Rosea
Adaptogenic herb with evidence for reducing mental and physical fatigue; used by athletes for anti-fatigue and mild cognitive support.
stressfocusendurancerecovery
Dosing model
FLATFixed dose (no body-weight scaling).
Min dose
200 mg
Max dose
600 mg
Rounding
50 mg
Stacks containing Rhodiola Rosea
Public community stacks that include this ingredient.
endurance
Endurance Adaptogen Stack
by@athlete
Targets perceived fatigue without stimulant reliance.
Rhodiola Rosea
400mg
New
Evidence
2 records
Physical and mental fatigue
Adults under stress; physicians during night duty • Systematic review (11 RCTs/CCTs)
Some evidence of benefit for physical and mental fatigue across 11 trials; heterogeneity prevents formal meta-analysis. Small crossover RCT of night-shift physicians showed improved fatigue and mental performance with repeated low doses.
Dose: 400 mg • Duration: 1 day to 12 weeks
Methodological quality of included trials is generally low; larger rigorous RCTs needed.
Endurance performance and physiological biomarkers
Endurance athletes and active adults • Systematic review & meta-analysis (RCTs)
Rhodiola supplementation showed positive trends for endurance performance and improved physiological biomarkers; evidence remains limited and study quality variable.
Dose: 400 mg • Duration: 4–12 weeks
Most consistent benefits in untrained or moderately trained individuals; elite athlete data lacking.
Forms
Rhodiola rosea extract (3% rosavins, 1% salidroside)
SHR-5 is the most studied standardized extract.