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Rhodiola crenulata
Altitude · Endurance · Distinct species
Tier 3 — Trending
What it is
A different species from the more common Rhodiola rosea, traditionally used in Tibetan medicine for altitude sickness. A 2024 trial found 800 mg per day significantly reduced altitude sickness symptoms. Watch out when purchasing because products often mix up the two species. Verify the label says crenulata, not rosea. Limited safety data.
Efficacy
2/5
Safety
4/5
Research
2/5
Onset
2/5
Cost
3/5
Drug-int.
4/5
Dose
400–800 mg/day standardised extract; verify species (crenulata, not rosea)
Time of day & tips
Take in the morning on an empty stomach or with a light meal. Avoid in the evening — can be stimulating. Verify the label says crenulata, not rosea.
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