herb · for low stamina
Rhodiola
Helps your body recycle energy faster and use oxygen better during exercise.
Say that in clinical terms
Rhodiola improves physical endurance by enhancing ATP resynthesis, increasing red blood cell count and oxygen-carrying capacity, and activating AMPK for improved mitochondrial biogenesis and fatty acid oxidation during exercise.
How strong is the research?
3 papers read, 2 supporting.
Tested as: Rhodiola rosea SHR-5 extract (specific standardised extract; not generic root or powder)
Who was studied: Young healthy volunteers given a single dose before exercise.
How much to take
daily, 1 hour before exercise
200–400 mg
Can be taken pre-workout for acute effects or daily for chronic endurance support.
Before you take it
- No Tolerable Upper Intake Level (UL) has been established by NIH ODS for Rhodiola rosea — it is an herbal supplement without a formal UL; NCCIH considers it possibly safe for up to 12 weeks at studied doses (typically 200–600 mg/day).
- Safety in pregnancy and lactation is unknown; NCCIH states 'little is known about whether it is safe to use rhodiola during pregnancy or while breastfeeding'; clinical use during these periods should be avoided.
- In vitro inhibition of CYP3A4 and CYP2C9 confirmed (MSK Integrative Medicine); may reduce clearance of drugs with narrow therapeutic index metabolized by these enzymes, including warfarin, phenytoin, immunosuppressants, and antiretrovirals; clinical significance in humans is not formally established.
- Inhibits P-glycoprotein (P-gp) in vitro (MSK); may alter bioavailability or plasma concentrations of P-gp substrate drugs.
- MAO-A and MAO-B inhibitory activity demonstrated in vitro; avoid concurrent use with MAOIs; exercise caution when combined with SSRIs, SNRIs, or other serotonergic agents — a case report documented tachyarrhythmia in a patient combining Rhodiola with antidepressants.
- Interaction with losartan (an antihypertensive) has been reported by NCCIH; caution is warranted in patients on blood pressure medications.
- Common adverse effects at studied doses: dizziness, dry mouth, headache, and insomnia.
- No clinical safety data exist beyond 12 weeks of continuous use.
When to take it
Best taken: morning
What we make of it
A single dose before a performance test, not stamina over time.
The detail
The trial is legitimate — 24 people, properly blinded — but it gave one dose before an exercise test. That says nothing about stamina as an ongoing problem.