Exploring Rhodiola's Power to Boost Workout Performance: A Review

Jim Crocker
14th February, 2024

Exploring Rhodiola's Power to Boost Workout Performance: A Review

Roseroot (Rhodiola rosea)

Photo adapted from: Annie Evankow / CC BY (Source)
Rhodiola rosea is a plant traditionally used to combat stress and fatigue, and increasingly investigated for its potential to enhance physical performance. The idea is that it acts as an ‘adaptogen’ – helping the body resist physical and mental stressors[2]. This has led to research into whether Rhodiola rosea can improve exercise performance, and how it might do so. A recent review by researchers at Texas Tech University[1] examined the existing body of research on Rhodiola rosea and exercise. The review considered sixteen studies investigating the effects of Rhodiola rosea supplementation on athletic performance. The findings suggest that, depending on dosage and timing, Rhodiola rosea can improve certain aspects of exercise. The review highlights that acute (short-term) supplementation – around 200mg taken an hour before exercise – may extend the time someone can exercise before exhaustion, and improve performance in time trials. These benefits appear to be more consistent with higher doses, ranging from 1500 to 2400mg daily, taken over a period of days to weeks. These higher doses have shown positive effects in activities like sprinting and resistance training, even in both well-trained and untrained individuals. However, the research isn’t conclusive. The review points out that the results across studies are mixed. This inconsistency is likely due to several factors. Dosage varies significantly between studies, as does the duration of supplementation. Crucially, the concentration of key bioactive compounds within the Rhodiola rosea extracts used also differs. These compounds include salidroside and rosavin, which are thought to be responsible for many of the plant’s effects[2]. The mechanisms by which Rhodiola rosea might improve exercise performance are still being investigated. Rodent studies suggest potential effects on energy metabolism, reducing muscle damage, and boosting antioxidant activity. However, human studies haven’t consistently confirmed these effects. The review notes that the impact of Rhodiola rosea on muscle damage, inflammation, energy systems, and even how hard someone feels they are working (perceived exertion) remains unclear. Earlier research has identified a range of chemical compounds within Rhodiola rosea, including phenylethanoids, phenylpropanoids, and proanthocyanidins[2]. These compounds are believed to contribute to its adaptogenic properties, potentially influencing the body’s stress response systems, such as the HPA-system (which regulates cortisol levels)[2]. This aligns with findings that Rhodiola rosea can reduce cortisol levels in response to stress, as demonstrated in clinical trials focusing on fatigue syndrome[3]. Furthermore, research has shown that different species of Rhodiola contain varying levels of these key compounds[4]. While Rhodiola rosea is the most studied, other species like Rhodiola heterodonta and Rhodiola semenovii also possess potentially beneficial phytochemicals, though their specific effects may differ[4]. This highlights the importance of identifying the specific Rhodiola species and the concentration of active compounds used in research. The Texas Tech University review emphasizes the need for more research to clarify the optimal conditions for Rhodiola rosea supplementation. This includes determining the most effective dosage, duration of use, and the ideal timing relative to exercise. Future studies should also carefully control for the concentration of bioactive compounds in the extracts used, and consider the characteristics of the participants and the type of exercise being performed. The long history of Rhodiola rosea use, combined with emerging clinical evidence, suggests it holds promise as an ergogenic aid, but further investigation is crucial to unlock its full potential.

HerbsHealthFitness And Diet

References

Main Study

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

Published 14th February, 2024

https://doi.org/10.1017/S0007114523001988

Related Studies

2) Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy.

https://doi.org/10.1016/j.phymed.2010.02.002

3) A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.

https://doi.org/10.1055/s-0028-1088346

4) Comparative phytochemical characterization of three Rhodiola species.

Journal: Phytochemistry, Issue: Vol 67, Issue 21, Nov 2006


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