Rhodiola Rosea
Rhodiola rosea is an adaptogenic herb that helps reduce fatigue and stress. It can support endurance and mental recovery.
Clinical dosage
Origin
NaturalRhodiola rosea grows in cold mountain regions (Scandinavia, Siberia, Iceland). The root has been used for centuries in Scandinavian and Russian folk medicine against fatigue.
Safety
At 200-600mg per day, no serious side effects have been reported. Multiple studies suggest it may reduce fatigue and improve mental performance under stress (Ishaque et al., 2012). More research is needed for definitive conclusions.
For comparison
Vikings already used rhodiola to be stronger and more alert. It's one of the few adaptogens that has also been seriously evaluated by the European food authority (EFSA).
Dosage by weight and gender
The effective rhodiola rosea dose is 200-600mg extract per day, standardized to 3% rosavins and 1% salidroside (Ishaque et al., 2012). Body weight is not a relevant factor for dosing. There are no significant differences in effect between men and women. Take rhodiola on an empty stomach for best absorption. The effect is strongest when you cycle it (e.g. 8 weeks on, 2 weeks off) rather than using it continuously.
Frequently asked questions
What is rhodiola?▼
Rhodiola rosea is an adaptogenic plant that grows in cold mountain regions. It helps your body cope better with physical and mental stress, reduces fatigue, and can improve concentration.
Is rhodiola dangerous?▼
No, rhodiola is safe at doses up to 600mg per day. It has been used for centuries in Scandinavian and Russian folk medicine. Side effects are rare and usually limited to mild restlessness at overly high doses.
How much rhodiola per day?▼
Take 200-400mg rhodiola extract (standardized to rosavins) on an empty stomach, preferably in the morning. Cycling works better than continuous use: take it for 6-8 weeks then pause for 2 weeks.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Rhodiola rosea: a phytomedicinal overviewPanossian A et al. — HerbalGram (2010)
Pre-workouts with Rhodiola Rosea
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