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Ingredient

Rhodiola rosea extract (3% rosavins, 1% salidroside)

Research dose

200 mg

Weak Taken before training: what counts is the amount in the serving you take.

Extract standardized to at least 3% rosavins and 1% salidroside. For endurance, a review of the trials tentatively suggests 200 mg or more about an hour before exercise; trials that found effects on strength and power gave about 1,500 mg a day, about 500 mg of it before exercise. Results are mixed, so the evidence is graded weak.

Sources

  1. De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004;14(3):298-307.

    Supports the research dose. Where: Abstract: "200-mg Rhodiola rosea extract containing 3% rosavin + 1% salidroside"; "acute R intake in Phase I increased (p <.05) time to exhaustion from 16.8 +/- 0.7 min to 17.2+/- 0.8 min". Read the source, checked 9 Oct 2026.

  2. Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ. Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature. Br J Nutr. 2024;131(3):461-473.

    Supports the research dose. Where: Recommendations for supplementation: "a tentative recommendation of an absolute dose of ≥200 mg RR containing ≥1 % salidroside and ≥3 % rosavin, consumed 60 min prior to exercise"; "a potentially ergogenic dose of RR for strength and power outcomes based on current research would be ∼1500 mg/d, with ∼500 mg consumed within 1 h before commencing exercise". Read the source, checked 9 Oct 2026.

  3. Wang X, Yang X, Gao Z, Zeng J, Liu Y. The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis. Front Nutr. 2025;12:1645346.

    Supports the research dose. Where: Abstract: 26 randomized controlled trials, 668 participants; "VO2max (11 studies; ES = 0.32, p < 0.01), time to exhaustion (TTE; 7 studies; ES = 0.38, p < 0.05), and time trial performance (TTP; 5 studies; ES = -0.40, p < 0.05)". Read the source, checked 9 Oct 2026.

Rhodiola rosea supplements we've checked

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