does rhodiola help with fitness

Introduction

Rhodiola rosea, commonly known as golden root or roseroot, is an adaptogenic herb traditionally used to enhance physical and mental performance, reduce fatigue, and improve resistance to stress. This synthesis aims to evaluate the effectiveness of Rhodiola rosea and related Rhodiola species in improving fitness and exercise performance based on recent research findings.

Key Insights

No Significant Improvement in ATP Turnover or Exercise Performance:
- Rhodiola rosea ingestion did not significantly improve ATP turnover, perceived exertion, or time to exhaustion in resistance-trained men.
Synergistic Effects with Caffeine:
- Combined supplementation of Rhodiola rosea and caffeine significantly improved muscle strength, endurance, and oxygen consumption in both resistance exercise-untrained and -trained volunteers.
Enhanced Endurance Performance with Rhodiola and Ginkgo Biloba:
- A combination of Rhodiola crenulata and Ginkgo biloba improved endurance performance and maintained favorable hormone levels in healthy volunteers.
Body Composition Improvements with Rhodiola and Cordyceps:
- Rhodiola crenulata and Cordyceps sinensis supplementation during endurance training improved body composition but did not significantly affect oxidative stress or metabolic biomarkers.
Reduction in Fatigue and Improved Physical Fitness:
- Rhodiola rosea extract (SHR-5) significantly improved physical fitness, mental fatigue, and general well-being in students during a stressful examination period.
Enhanced Protein Synthesis and Muscle Performance:
- Rhodiola rosea and Rhaponticum carthamoides supplementation after resistance exercise improved protein synthesis and muscle performance in rats.
Acute Improvement in Endurance Exercise Capacity:
- Acute intake of Rhodiola rosea increased time to exhaustion and VO2peak in young healthy volunteers, although chronic intake did not show additional benefits.
Systematic Review Findings:
- Most studies reviewed indicated that Rhodiola rosea supplementation positively affects athletic performance, reduces muscle damage, and enhances antioxidant capacity.
Improved Aerobic Performance with High Altitude Training:
- Rhodiola crenulata and Cordyceps sinensis supplementation during high altitude training improved aerobic exercise performance and maintained parasympathetic nervous system activity.

Conclusion

The collective research suggests that Rhodiola rosea and related species can enhance various aspects of physical performance, particularly when combined with other supplements like caffeine or Ginkgo biloba. While some studies show no significant improvements in specific parameters like ATP turnover, others highlight benefits in endurance, muscle strength, and body composition. Acute intake of Rhodiola rosea appears to improve endurance exercise capacity, and its combination with other supplements may offer synergistic effects for both untrained and trained individuals. Overall, Rhodiola rosea can be considered a beneficial supplement for enhancing fitness and exercise performance, especially in combination with other ergogenic aids.

Does rhodiola help with fitness

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Failure of Rhodiola rosea to alter skeletal muscle phosphate kinetics in trained men.

Rhodiola rosea ingestion does not improve ATP turnover during or immediately after exercise in trained men.

Synergistic Effect of Rhodiola rosea and Caffeine Supplementation on the Improvement of Muscle Strength and Muscular Endurance: A Pilot Study for Rats, Resistance Exercise-Untrained and -Trained Volunteers

Combined supplementation of Rhodiola rosea and Caffeine significantly improves resistance exercise performance in both untrained and trained individuals.

Dietary supplement with a combination of Rhodiola crenulata and Ginkgo biloba enhances the endurance performance in healthy volunteers

The combined herbal supplement Rhodiola-Gingko Capsule (RGC) improves endurance performance by increasing oxygen consumption and protecting against fatigue in healthy volunteers.

Rhodiola/Cordyceps-Based Herbal Supplement Promotes Endurance Training-Improved Body Composition But Not Oxidative Stress and Metabolic Biomarkers: A Preliminary Randomized Controlled Study

Rhodiola crenulata and Cordyceps sinensis supplementation during endurance training slightly enhances body composition improvements in young sedentary individuals, but does not affect blood lipid profile or systemic oxidative stress levels.

A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen.

Rhodiola rosea SHR-5 extract significantly improved physical fitness, mental fatigue, and general well-being in foreign students during a stressful examination period, but the dose level may have been suboptimal.

Acute and chronic effects of Rhaponticum carthamoides and Rhodiola rosea extracts supplementation coupled to resistance exercise on muscle protein synthesis and mechanical power in rats

Rhodiola and Rhaponticum supplementation after resistance exercise synergistically improve protein synthesis, muscle phenotype, and physical performance in rats.

Acute Rhodiola rosea intake can improve endurance exercise performance.

Acute Rhodiola rosea intake can improve endurance exercise capacity in young healthy volunteers, without altering this response by prior daily 4-week Rhodiola intake.

Effects of Rhodiola Rosea Supplementation on Exercise and Sport: A Systematic Review

Rhodiola rosea supplementation is a safe and effective supplement for improving athletic ability and sports performance without causing obvious adverse reactions.

Rhodiola crenulata- and Cordyceps sinensis-based supplement boosts aerobic exercise performance after short-term high altitude training.

Rhodiola crenulata- and Cordyceps sinensis-based supplementation improves aerobic performance and maintains parasympathetic activity during high altitude training.

Rhodiola crenulata extract suppresses hepatic gluconeogenesis via activation of the AMPK pathway.

Rhodiola crenulata root extract may help manage type II diabetes by inhibiting hepatic gluconeogenesis through activating the AMPK signaling pathway.

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