Rhodiola rosea B
The most consistently studied adaptogen, but the study results diverge
Citable fact
«Rhodiola rosea» — evidence level B. Dosage: Acute dose — about 200 mg of extract (approximately 1% salidroside and 3% rosavin) 60 minutes before exercise. Recent studies used 1500–2400 mg/day for 4–30 days. Doses and standardization differed by dozens of times. Source: PMID 37641937, permanent link to the source in the list below.
How it works
Rhodiola rosea contains salidroside and rosavin. The mechanisms under discussion are modulation of energy metabolism, reduced perception of exertion and effects on antioxidant systems; animal studies have noted effects on energy substrate stores.
Dosage and intake
Acute dose — about 200 mg of extract (approximately 1% salidroside and 3% rosavin) 60 minutes before exercise. Recent studies used 1500–2400 mg/day for 4–30 days. Doses and standardization differed by dozens of times.
Acute intake — 60 minutes before exercise; course intake — daily for 4–30 days. There is little data on accumulation of the effect.
Forms
A standardized extract stating the proportion of salidroside (usually 1–3%) and rosavin (about 3%). Without standardization, products cannot be compared.
What is confirmed
- In some studies it increased time to exhaustion and improved performance in a time trial
- At high doses, effects were noted in cycle ergometer sprints and in strength tests
- Reduced perception of exertion and muscle damage is under discussion
Adverse effects and limitations
- The literature is not unanimous: some studies found no ergogenic effect
- Doses and standardization in the studies differed by dozens of times, which hinders comparison
- Effects on muscle damage, inflammation and perception of exertion remain uncertain
- Insomnia and increased excitability are possible when taken in the afternoon
Interactions
- May enhance the effect of stimulants; with anxiety and insomnia the combination is undesirable
- Data on interactions with antidepressants, including MAOIs, are limited — caution is needed
Who must not use it
- Under 18 years: Not recommended: there are no safety data in children and adolescents.
- Pregnancy and lactation: Not recommended: there are no safety data for pregnancy and lactation.
- bipolar disorder
- antidepressant and MAOI use
- pronounced anxiety and insomnia
- hypertension
Sources
See also
Comparisons
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