Is Rhodiola rosea root extract beneficial during physical activity?
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Benefits of Rhodiola Rosea Root Extract During Physical Activity
Introduction to Rhodiola Rosea and Physical Activity
Rhodiola rosea, commonly known as Golden Root or Arctic Root, is an herb traditionally used for its adaptogenic properties, which help the body resist physical, chemical, and biological stressors. Recent studies have explored its potential benefits as a supplement to enhance physical performance and reduce exercise-induced stress.
Enhancing Athletic Performance
Improved Endurance and Anaerobic Capacity
Several studies have demonstrated that Rhodiola rosea supplementation can enhance endurance and anaerobic performance. Acute intake of Rhodiola rosea has been shown to improve time to exhaustion and increase VO2peak and VCO2peak during endurance exercises4. Additionally, short-term supplementation has been found to enhance anaerobic performance, as evidenced by increased mean watts, anaerobic capacity, and total work during repeated Wingate Anaerobic Tests6.
Effects on Muscle Strength and Explosive Power
Rhodiola rosea supplementation has also been associated with improvements in muscle strength and explosive power. For instance, short-term supplementation increased mean bench press velocity, although it decreased the total number of repetitions to failure5. This suggests that while Rhodiola rosea may enhance explosive movements, it might not support prolonged strength-endurance activities.
Reduction of Exercise-Induced Stress and Muscle Damage
Antioxidant Properties
Rhodiola rosea is known for its antioxidant properties, which can mitigate oxidative stress induced by intense physical activity. Studies have shown that Rhodiola rosea extract can reduce oxidative stress markers and bring reactive oxygen species (ROS) production back to physiological levels during muscle contraction3. This antioxidant effect helps protect muscle fibers from damage during strenuous exercise.
Muscle Damage and Recovery
Chronic supplementation with Rhodiola rosea has been found to reduce markers of muscle damage, such as plasma creatine kinase levels, after exhaustive exercise8. This indicates that Rhodiola rosea can aid in muscle recovery and reduce exercise-induced muscle damage, making it beneficial for athletes undergoing intense training.
Mental Performance and Reaction Time
Cognitive Benefits
In addition to physical benefits, Rhodiola rosea has been shown to improve mental performance. Chronic ingestion of Rhodiola rosea shortened reaction times and increased the number of correct responses in psychomotor tests2. These cognitive enhancements can be particularly beneficial during sports that require quick decision-making and rapid responses.
Conclusion
Rhodiola rosea root extract appears to offer several benefits during physical activity, including improved endurance, enhanced anaerobic performance, reduced oxidative stress, and decreased muscle damage. Additionally, it can improve cognitive functions such as reaction time. These findings suggest that Rhodiola rosea is a valuable supplement for athletes and physically active individuals seeking to enhance their performance and recovery. However, more high-quality studies are needed to fully understand its mechanisms and long-term effects.
Sources and full results
Most relevant research papers on this topic
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.
Systematic ReviewEffects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men
Chronic Rhodiola rosea supplementation improves reaction time in healthy men without affecting physical performance or hormonal profile, but may increase antioxidant capacity.
RCT
Rigorous JournalRhodiola rosea, a protective antioxidant for intense physical exercise: An in vitro study
Rhodiola rosea root extract can reduce oxidative stress and potentially protect against muscle wasting during intense physical exercise.
In Vitro StudyAcute 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.
RCT
Highly CitedEffects of Short-Term Golden Root Extract (Rhodiola rosea) Supplementation on Resistance Exercise Performance
Short-term Golden Root Extract supplementation increases mean bench press velocity but decreases repetition volume, leading to higher norepinephrine levels and blood lactate after exercise.
RCTRigorous JournalEffects of short-term Rhodiola Rosea (Golden Root Extract) supplementation on anaerobic exercise performance
Short-term Rhodiola Rosea (Golden Root Extract) supplementation enhances anaerobic exercise performance in physically active college aged females, potentially offering ergogenic benefits.
RCTRhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trials
Rhodiola rosea supplementation may improve anaerobic exercise performance and reduce muscle damage during exercise, but more high-quality studies are needed to confirm its clinical efficacy.
Systematic ReviewEffects of chronic Rhodiola Rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results.
Chronic Rhodiola Rosea supplementation reduces lactate levels and muscle damage after exhaustive exercise, while improving fatty acid consumption and adaptogen ability in trained male athletes.
RCTThe Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence
Rhodiola rosea L. preparations show promising clinical efficacy in managing various aspects of life-stress symptoms and stress-induced conditions, including cognitive functions, mental performance, and cardiovascular and reproductive health.
Literature ReviewSynergistic 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.
RCT
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