“To our knowledge, this is the first study to demonstrate that RR [Rhodiola rosea] can elicit concurrent improvements in maximal strength, muscular endurance and power—challenging a previously reported trade-off,” wrote researchers at Jacksonville State University in the United States and Azad University in Iran.
They reported differing effects on performance with the two doses they tested: “Lower doses preferentially enhancing late-set muscular endurance/volume and higher doses favoring maximal lower-body strength without sacrificing power.” The findings also revealed dose-dependent nootropic effects.
The study noted that rhodiola’s effects have previously been described as “modest and outcome-specific, rather than broadly ergogenic” and that the benefits and mechanisms involved may depend on intake patterns, length of supplementation and the type of exercise.
High altitude herb
Rhodiola rosea is a perennial herb that mostly grows at high altitudes in arctic areas of Europe and Asia, with forms of the herb in trade including dry extracts in solid dosage forms such as capsules and tablets, liquid extracts, cut, dried rhizome and root and powdered rhizome and root.
It has traditionally been used to manage stress, depression and mental and physical fatigue, and to boost energy.
Rhodiola may be beneficial for exercise due to its bioactives such as salidroside, which modulates pathways in the nervous system that can support fatigue resistance and power maintenance. Salidroside can also dampen oxidative stress and support mitochondrial biogenesis and stability. The current study did not, however, collect mechanistic biomarkers.
“Practically, these findings suggest that 7-day RR supplementation (200–1,500 mg/day) may benefit athletes in resistance training programs that emphasize volume and fatigue resistance, such as those used in hypertrophy or strength protocols”, the researchers reported, adding that the cognitive enhancements may support sports requiring mental acuity alongside physical demands.
However, they noted that the lack of effects in the Wingate cycling test implied limited utility for explosive sports such as sprinting, although team sports may benefit.
Study details
The crossover, double-blind, randomized, placebo-controlled study aimed to determine whether seven-day Rhodiola rosea (RR) supplementation improved resistance performance and executive function in resistance-trained adults compared with placebo.
Twenty-seven resistance-trained athletes between the ages of 18 and 40 were divided into one of four groups: control (CON; no supplement), placebo (PL), low-dose RR at 200 mg/day (LDRR) and high-dose RR at 1,500 mg/day (HDRR). Each period lasted seven days under the assigned condition, with laboratory performance testing on the seventh day comprising strength, cycling and cognitive tests, as well as anthropometric and physiological measurements.
The dosage of RR used was informed by prior studies in athletes and consisted of standardized to 3% salidroside and 1% rosavin sourced from BulkSupplements.com. It was administered to the participants an hour before exercising so that the researchers could evaluate short-term rather than chronic effects.
The results revealed that LDRR increased bench press one-repetition maximum (1RM), set-3 repetitions, set-3 volume and mean power compared with the control condition. HDRR increased set-3 repetitions and peak power “with a trend for set-3 volume”, the researchers wrote.
On the leg press, both rhodiola doses improved 1RM compared to control, with the lower dose increasing the maximum by 35.7 kg and the higher dose increasing it by 47.7 kg. Improvements for both groups were significant versus placebo.
There were also improvements for the supplements in the Stroop Color–Word Tests. No consistent sex differences were observed.
“Short-term RR consumption, regardless of dose or gender, improved resistance performance and significantly enhanced Stroop outcomes, with minimal changes in anaerobic cycling and RPE, and no consistent acute hemodynamic effects,” the researchers concluded.
Source: Nutrients 2025, 17(23), 3736. doi: 10.3390/nu17233736. “Dose–Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study”. Authors: M.S. Koozehchian et al.
