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Rhodiola rosea and endurance performance: grade B

Moderate evidence. Direction: Benefit.

B Moderate

Educational guidance, not medical advice

Why this grade

Rubric condition met: A meta-analysis with high heterogeneity (26 RCTs); A not met because direction is inconsistent (a 2026 meta-analysis found no VO2max effect; two null trials)

A 2025 meta-analysis of 26 RCTs (668 healthy, mostly young participants) found small improvements in VO2max, time to exhaustion and time-trial performance, with high heterogeneity. A 2026 meta-analysis of 9 RCTs across Rhodiola species found no significant VO2max effect. Single-dose trials (24 and 18 participants) found small gains, while 4-day and 4-week trials did not. A 2023 systematic review summarized this as acute benefit for endurance but not with chronic use.

How we grade evidence

Studies this grade rests on

EffectMixedNo effectSize shows participants (n)2000200520102015202020252030Meta-analysisSystematic reviewRCTCrossover RCTWang 2025, 2025: meta-analysis, n = 668, result not recordedMou 2026, 2026: meta-analysis, n = 424, result not recordedSanz-Barrio 2023, 2023: systematic review, n = 263, result not recordedEffects of Rhodiola rosea 2018, 2018: RCT, n = 26, result not recordedDe 2004, 2004: crossover RCT, n = 24, result not recordedNoreen 2013, 2013: crossover RCT, n = 18, result not recordedWalker 2007, 2007: RCT, n = 12, result not recorded
each study this grade rests on, by publication year and design. Solid: effect versus the comparator; half-filled: mixed; hollow: no effect; dashed: result not recorded yet. Larger marks had more participants.
Show the numbers
StudyYearDesignParticipantsResult
De 20042004crossover RCT24result not recorded
Walker 20072007RCT12result not recorded
Noreen 20132013crossover RCT18result not recorded
Effects of Rhodiola rosea 20182018RCT26result not recorded
Sanz-Barrio 20232023systematic review263result not recorded
Wang 20252025meta-analysis668result not recorded
Mou 20262026meta-analysis424result not recorded

Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men.

Jówko E, Sadowski J, Długołęcka B. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men J Sport Health Sci, 2018. PMID 30450257

Result not recorded
Design
Randomized, double-blind, placebo-controlled trial (4 weeks)
Sample
n = 26
Population
Healthy, physically active male students
Funding
Józef Piłsudski University of Physical Education in Warsaw (Crossref funder list)

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

Walker TB, Altobelli SA, Caprihan A. Failure of Rhodiola rosea to alter skeletal muscle phosphate kinetics in trained men Metabolism, 2007. PMID 17618958

Result not recorded
Design
Randomized, placebo-controlled trial (4 days)
Sample
n = 12
Population
Resistance-trained men aged 19-39
Funding
not stated

The effects of an acute dose of Rhodiola rosea on endurance exercise performance.

Noreen EE, Buckley JG, Lewis SL. The effects of an acute dose of Rhodiola rosea on endurance exercise performance J Strength Cond Res, 2013. PMID 23443221

Result not recorded
Design
Randomized, double-blind, crossover trial against a carbohydrate placebo (acute)
Sample
n = 18
Population
Adults completing a cycling time trial
Funding
not stated

Acute Rhodiola rosea intake can improve endurance exercise performance.

De Bock K, Eijnde BO, Ramaekers M. Acute Rhodiola rosea intake can improve endurance exercise performance Int J Sport Nutr Exerc Metab, 2004. PMID 15256690

Result not recorded
Design
Randomized, double-blind, placebo-controlled crossover trial (acute) plus 4-week placebo-controlled phase
Sample
n = 24
Population
Young healthy volunteers
Funding
not stated

Rhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trials.

Sanz-Barrio PM, Noreen EE, Gilsanz-Estebaranz L. Rhodiola rosea supplementation on sports performance: A systematic review of randomized controlled trials Phytother Res, 2023. PMID 37495266

Result not recorded
Design
Systematic review of 13 RCTs
Sample
n = 263
Population
Healthy adults aged 18-65 (198 men, 65 women)
Funding
not stated

Antioxidant but not ergogenic or altitude-protective: a meta-analysis of Rhodiola species in healthy adults.

Mou J, Yin J, Fan L. Antioxidant but not ergogenic or altitude-protective: a meta-analysis of Rhodiola species in healthy adults Front Physiol, 2026. PMID 42908635

Result not recorded
Design
Meta-analysis of 9 RCTs (Rhodiola species, including R. rosea and R. crenulata)
Sample
n = 424
Population
Healthy adults
Funding
not stated; authors declare no commercial or financial conflicts

The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis.

Wang X, Yang X, Gao Z. The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis Front Nutr, 2025. PMID 41080184

Result not recorded
Design
Systematic review and meta-analysis of 26 RCTs
Sample
n = 668
Population
Healthy participants (mean age 22.0)
Funding
not stated; authors declare no commercial or financial conflicts

Search and history

Search (): rhodiola[ti] AND (meta-analysis[pt] OR systematic review[pt])

  • Graded B (proposed): Proposed in the monograph draft
  • B to B (approved): Editor sign-off November 13, 2026: grade matches the editor-approved final page