Rhodiola rosea
What it is
An adaptogen that helps your body handle physical and mental stress more efficiently. A 2025 review of 26 trials found it meaningfully improves aerobic capacity, time-to-exhaustion, and burnout symptoms. Benefits for acute stress can appear within days. Cycling prevents tolerance. Look for extracts standardised to at least 3% rosavins and 1% salidroside.
Dose
200–600 mg/day standardised extract (3% rosavins + 1% salidroside); cycle 6–8 wks on, 2–4 off
Time of day & tips
Take on an empty stomach in the morning. Avoid taking in the afternoon or evening — it is stimulating and can disrupt sleep. Take at least 30 min before breakfast.
Cycling
Cycle 6-8 weeks on, 2-4 weeks off. Effectiveness may diminish with continuous use due to HPA axis adaptation.
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