Rhodiola for Exercise: Does It Really Boost Performance?

systematic-review PMID: 37495266

Quick Summary: Research suggests Rhodiola rosea, an herb, might help with exercise. Some studies show it could improve endurance and reduce fatigue, especially with short-term use. Long-term use may help with intense workouts and muscle recovery.

What The Research Found

Scientists looked at several studies on Rhodiola and exercise. Here's what they found:

Short-term (acute) use: Taking Rhodiola before a workout might help you feel less tired and improve how long you can exercise.

Long-term (chronic) use: Taking Rhodiola daily could boost your performance in short, intense exercises and possibly help your muscles recover faster.

Mixed results: Not all studies agree. Some found no benefits, and the effects can vary depending on the type of exercise.

Study Details

Who was studied: 263 healthy people (mostly men) aged 18-65.

How long: Some studies gave Rhodiola once before exercise. Others had people take it daily for up to a month.

What they took: Participants took Rhodiola rosea supplements, with varying doses.

What This Means For You

Endurance Athletes: If you're training for a marathon or long-distance event, taking Rhodiola before your workout might help you push harder.

High-Intensity Training: If you do CrossFit, HIIT, or other intense workouts, Rhodiola could help you recover faster.

Talk to Your Doctor: Always check with your doctor before taking any new supplements.

Study Limitations

More Research Needed: The studies had different methods, and some weren't very high quality. More research is needed to be sure.

Dosage Matters: The best dose of Rhodiola isn't clear.

Not for Everyone: The results aren't the same for everyone.

Varied Protocols: The way people exercised and the type of Rhodiola used varied, making it hard to compare results.

Key Findings

This systematic review concluded that acute Rhodiola rosea (RR) supplementation positively affects endurance performance and rating of perceived exertion (RPE). Chronic supplementation showed benefits for anaerobic exercise performance and potentially reduced markers of muscle damage (e.g., creatine kinase, C-reactive protein), but did not improve endurance performance. Heterogeneous results were observed across the 13 included studies: 11 reported positive effects on at least one outcome (RPE, heart rate, antioxidant capacity, blood lactate, muscle damage markers), while 2 found no significant effects. The review emphasizes that high-quality evidence is insufficient to confirm definitive clinical efficacy.

Study Design

The analysis comprised a systematic review of 13 randomized controlled trials (RCTs) meeting strict inclusion criteria: healthy human participants (n=263 total; 198 men, 65 women; aged 18-65 years), exclusive RR supplementation (no other ergogenic aids), and publication up to March 2023. Studies were identified via PubMed, Web of Science, and Cochrane Library by two independent reviewers. Protocols varied: 2 studies used acute supplementation (single dose pre-exercise), 5 used chronic supplementation (daily dosing over days/weeks), and 6 combined both approaches. Exercise protocols and outcome measures differed significantly between studies.

Dosage & Administration

Reported RR doses varied across studies. Acute doses ranged from 200 mg to 680 mg, administered 1-2 hours before exercise. Chronic regimens typically used 200-600 mg daily for 4 days to 4 weeks. The specific RR extract composition (e.g., rosavin/salidroside ratios) was inconsistently reported, contributing to heterogeneity. Administration was oral, primarily as capsules.

Results & Efficacy

Acute RR supplementation significantly reduced RPE (p<0.05 in relevant studies) and improved time-to-exhaustion in endurance tasks. Chronic supplementation significantly enhanced performance in short-duration, high-intensity anaerobic exercises (e.g., Wingate test peak power; p<0.05) and reduced post-exercise creatine kinase (CK) levels (indicating less muscle damage; p<0.05 in some studies). However, chronic use showed no significant benefit for endurance outcomes. Blood lactate clearance and antioxidant capacity improvements were noted in several studies (p<0.05), but effects on heart rate were inconsistent. Statistical significance (p<0.05) was reported for positive outcomes where specified, though exact effect sizes and confidence intervals were not uniformly provided in the review summary.

Limitations

Major limitations included high heterogeneity in exercise protocols (type, intensity, duration), RR dosing regimens, extract standardization, and outcome measures. Most included studies exhibited unclear or high risk of bias per assessment criteria. Small sample sizes per study (total n=263 across 13 trials) limited statistical power. The predominance of male participants (75.3%) restricts generalizability to women. Lack of standardized RR extracts hindered direct comparison between studies.

Clinical Relevance

For athletes, acute RR intake (200-680 mg, 1-2h pre-exercise) may reduce perceived effort and enhance endurance capacity. Chronic use (200-600 mg/day) might support recovery from intense anaerobic efforts by mitigating muscle damage. However, the inconsistent evidence and methodological flaws in existing research mean effects are not guaranteed. Users should prioritize products with standardized rosavin/salidroside content and consult evidence for specific goals, recognizing that current data does not firmly support RR as a reliable ergogenic aid for all performance types. High-quality, standardized future trials are essential.