Synopsis

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

Rhodiola rosea is an adaptogenic herb traditionally used in Russia and Scandinavia to combat fatigue and improve physical endurance. Over recent decades, its use as an exercise and athletic aid has garnered scientific investigation. Several small clinical studies and randomized controlled trials suggest that Rhodiola supplementation may enhance physical performance by reducing perceived exertion, lowering markers of muscle damage, and improving certain aspects of endurance exercise. The proposed mechanisms include modulation of the hypothalamic-pituitary-adrenal (HPA) axis, reduction in cortisol levels, and enhancement of cellular energy metabolism through increased ATP synthesis.

A 2012 systematic review (Parisi et al., 2012) found that Rhodiola could improve exercise performance, particularly by reducing fatigue and improving mental concentration during prolonged activity. However, the effects on maximal aerobic capacity (VO2 max) and objective measures of physical strength are less consistent, with some studies reporting modest benefits and others finding no significant effects. The evidence is stronger for acute, short-term supplementation rather than long-term use.

In summary, there is a moderate scientific basis (evidence rating: 3/5) for the use of Rhodiola rosea as an athletic and exercise aid, supported by both tradition and a growing body of clinical research. However, larger, more rigorous studies are needed to confirm these findings and determine optimal dosing strategies.

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