Evidence supporting the use of: Rhodiola
For the health condition: Endurance (lack of)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Rhodiola rosea is an adaptogenic herb that has a history of use in traditional medicine systems, particularly in Russia and Scandinavia, for enhancing physical endurance and reducing fatigue. In recent years, scientific studies have investigated its effects on endurance and exercise performance. Several randomized controlled trials and animal studies suggest that Rhodiola supplementation may improve exercise capacity, reduce perceived exertion, and enhance recovery after physical activity. The proposed mechanisms involve modulation of stress-response pathways, reduction in oxidative stress, and improved mitochondrial efficiency, which could contribute to better energy metabolism during prolonged exertion.

For example, some studies have reported that Rhodiola supplementation can increase time to exhaustion during endurance exercise and decrease markers of fatigue. However, results are somewhat mixed, with other trials showing only modest or no significant effects compared to placebo. Meta-analyses and systematic reviews generally conclude that while there is evidence supporting its potential to improve endurance, the effects are moderate, and the quality of evidence is variable due to differences in dosages, extract standardization, and study designs.

In summary, there is moderate scientific evidence supporting the use of Rhodiola rosea for improving endurance and reducing fatigue in both athletes and non-athletes. More large-scale, high-quality clinical trials are needed to confirm its efficacy and to establish optimal dosing regimens.

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