Verdict: Might make hard efforts feel slightly easier, but trials are small and quality varies widely
Safety: Generally well tolerated in short trials; many products are mislabelled or adulterated
Key takeaways
In a 2004 trial, a single dose slightly raised time to exhaustion and VO2peak, but 4 weeks of daily use did not
A 2013 crossover trial found a 6-mile cycling time trial about 0.4 minutes faster with lower perceived effort
About one fifth of products tested in one study did not contain the marker compound of Rhodiola rosea
Rhodiola rosea, also called golden root or arctic root, is a traditional herb from cold, high-altitude regions. It is marketed for stress, fatigue and stamina, and turns up in many "adaptogen" blends aimed at runners and cyclists. The research is more extensive than for most adaptogens, but it is still a collection of small, varied studies.
What it is
Rhodiola rosea is a flowering plant whose root contains compounds called rosavins and salidroside. Standardised extracts are usually labelled with their content of these markers. Several related Chinese species, such as Rhodiola crenulata, are cheaper and are often substituted, which matters for product quality.
Does it raise VO2max?
The best-known trial is De Bock and colleagues (Int J Sport Nutr Exerc Metab, 2004). In 24 young adults, a single 200 mg dose of extract taken an hour before testing slightly increased time to exhaustion (16.8 to 17.2 minutes) and raised VO2peak from 50.9 to 52.9 ml/kg/min compared with placebo. But in the second phase, 4 weeks of daily intake did not change any outcome. An acute effect on a single test is not the same as a lasting rise in aerobic capacity.
A 2025 meta-analysis by Wang and colleagues (Frontiers in Nutrition) pooled 26 randomised trials (668 participants) and reported small improvements in VO2max, time to exhaustion and time-trial performance, with effect sizes around 0.3–0.4. The authors cautioned that heterogeneity and small sample sizes call for careful interpretation. Pooling many small studies with different doses, products and protocols cannot fully fix their individual weaknesses.
Does it improve endurance performance?
Possibly, a little, when taken before exercise:
- Noreen et al., 2013 (J Strength Cond Res). In 18 people, 3 mg per kg of rhodiola an hour before a 6-mile cycling time trial produced a faster time (25.4 vs 25.8 minutes) and a lower rating of perceived exertion than placebo. That is a small difference in a short lab test.
- Sanz-Barrio et al., 2023 (Phytother Res). This systematic review of 13 trials (263 participants) concluded that acute rhodiola improved endurance performance and perceived exertion, while chronic use helped anaerobic performance but not endurance. Most included studies had unclear or high risk of bias.
- Lu et al., 2022 (Front Nutr). A review of 10 papers reported mostly positive effects on recovery markers and performance, with no obvious adverse reactions, but again based on small trials.
The consistent theme is a modest reduction in how hard exercise feels after a single dose, rather than a change in physiology that would show up as a higher VO2max over time.
Stress and fatigue claims
Outside sport, rhodiola is mostly sold for stress and mental fatigue. The same caveats apply: trials are generally short and small, use different extracts, and often have unclear methods. Feeling less tired can make training more enjoyable, but it does not change your aerobic ceiling. If you are constantly exhausted, look first at sleep, total training load, energy intake and iron status, and see a doctor if fatigue persists.
How it is used in studies
Acute protocols use about 200 mg of standardised extract or about 3 mg per kg body weight, taken roughly an hour before exercise. Chronic protocols run from a few days to several weeks. Doses and extract standardisation differ a lot, so comparing studies is difficult.
Side effects, safety and anti-doping
Rhodiola was generally well tolerated in short trials. The main concerns are:
- Product quality. Booker and colleagues (Phytomedicine, 2016) tested about 40 commercial products. Roughly one fifth of those claiming to be Rhodiola rosea contained no rosavin, and many of the rest appeared to be adulterated with other Rhodiola species. What you buy may not be what was studied.
- Limited long-term data. Most trials last days to weeks.
- Interactions. Because it may affect mood, blood pressure and blood sugar, take care if you use antidepressants, blood pressure or diabetes medication.
Rhodiola is not on the WADA prohibited list, but herbal products can be contaminated. If you compete, use a third-party tested product (for example, Informed Sport or NSF Certified for Sport).
This page is not medical advice. Talk to a doctor before using rhodiola if you have a medical condition, are pregnant or breastfeeding, or take medication.
Who might benefit
Recreational athletes curious about a pre-workout herb who accept small, uncertain effects. It is not a substitute for the proven drivers of fitness: consistent interval training, easy volume as in 80/20 training, and good sleep.
Bottom line
Rhodiola may make a hard effort feel slightly easier when taken about an hour before, but trials are small, often at risk of bias, and daily use has not reliably improved endurance. Product adulteration is common. For race-day effects, caffeine is far better supported. Browse all supplements or estimate your fitness with the VO2max calculator.
Frequently asked questions
What are the benefits of Rhodiola rosea for exercise?
Small trials suggest a single dose before exercise may slightly lower perceived effort and improve endurance tests, but the studies are small, varied and often at risk of bias.
Does rhodiola increase VO2max?
One 2004 trial found a small rise in VO2peak after a single dose, and a 2025 meta-analysis reported a small pooled effect, but there is no reliable evidence of a meaningful, lasting VO2max gain.
Is rhodiola good for endurance?
Possibly a little. Acute doses showed small benefits in some studies, while daily use for several weeks has not improved endurance performance consistently.
Is rhodiola safe?
It was well tolerated in short trials, but product quality is a real problem and long-term safety data are limited. Talk to a doctor if you are pregnant, have a condition or take medication, especially for mood, blood pressure or diabetes.
Sources
- 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.
- Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJ. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 2013;27(3):839–847.
- Sanz-Barrio PM, Noreen EE, Gilsanz-Estebaranz L, Lorenzo-Calvo J, Martínez-Ferrán M, Pareja-Galeano H. Rhodiola rosea supplementation on sports performance: a systematic review of randomized controlled trials. Phytother Res. 2023;37(10):4414–4428.
- Lu Y, Deng B, Xu L, Liu H, Song Y, Lin F. Effects of Rhodiola rosea supplementation on exercise and sport: a systematic review. Front Nutr. 2022;9:856287.
- 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.
- Booker A, Jalil B, Frommenwiler D, et al. The authenticity and quality of Rhodiola rosea products. Phytomedicine. 2016;23(7):754–762.