The systematic review and meta-analysis included 26 randomized controlled trials involving 668 healthy participants. The findings indicated that Rhodiola rosea (RR) supplementation improved VO2 max, time to exhaustion, time trial performance and antioxidant capacity, while decreasing creatine kinase and lactate levels.
“The analysis revealed that RR’s effect on VO2 max was significantly influenced by daily dosage, with higher doses (exceeding 600 mg/d) resulting in more substantial improvements compared to lower doses,” wrote researchers in China, Malaysia and the Republic of Korea.
Additionally, they observed that trained individuals exhibited lower levels of creatine kinase, a marker for muscle damage, compared to untrained individuals.
“This suggests that individuals with higher baseline fitness levels may derive greater benefits from RR supplementation in reducing exercise-induced muscle damage,” the researchers wrote, emphasizing the importance of tailored nutritional strategies to optimize outcomes for both athletes and recreational exercisers.
“Trained individuals typically possess more efficient recovery mechanisms, which may enhance their response to RR, thereby optimizing its effectiveness in mitigating muscle damage and promoting faster recovery.”
The study, however, did not observe any significant effects on inflammatory markers, which it suggested may be due to the limited number of studies evaluating these outcomes and small sample sizes. While the researchers noted the evidence as promising, they noted that the effects of the supplements on post-exercise inflammation remain inconclusive.
“In summary, these findings highlight the potential of RR supplementation as a promising intervention for improving endurance performance and expediting recovery by targeting oxidative stress, supporting muscle repair and enhancing recovery efficiency,” they wrote.
Evidence to date
Animal studies have demonstrated the benefits of Rhodiola rosea supplementation, but “human research results remain inconsistent,” the researchers noted. Regarding exercise performance, meta-analyses are lacking to confirm the effects of supplementation.
As an adaptogen, Rhodiola rosea is recognized for its ability to mitigate physiological responses to stress. Its key bioactive compounds, rosavin and salidroside, may reduce fatigue and enhance energy, with previous reports suggesting the supplement’s potential to support strength training and boxing performance.
Previous research reported that its antioxidant activity in exercise recovery does not hinder beneficial exercise adaptations, as has been reported for other high-dose antioxidant supplements such as vitamins C and E.
The study noted that Rhodiola rosea’s ability to enhance energy metabolism and improve lactate clearance “are likely mediated by its ability to stimulate mitochondrial biogenesis, improve ATP synthesis efficiency, and optimize muscle metabolic pathways”.
The researchers recommended that future studies prioritize larger sample sizes, standardized protocol reporting and comprehensive biomarker assessment and a thorough safety evaluation.
Source: Frontiers in Nutrition. doi: 10.3389/fnut.2025.1645346. “The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis”. Authors: X. Wang et al.
