Endurance
Eleuthero root extract (Siberian ginseng)
Eleuthero is an adaptogenic root sold for endurance, and the better-run trials found no exercise benefit.
How it counts: Not part of the score
We show it on the label and count it as disclosed, but it never affects Dose, any sub-score or the grade. The basis below explains why.
- Clinical dose
- No established clinical dose
- Safety ceiling
- —
- Evidence
- weak
- Category
- Endurance
Evidence summary
Research confidence: low
No pre-workout reference dose. Eleuthero (Eleutherococcus senticosus, also sold as Siberian ginseng or ciwujia) is an adaptogen marketed for stamina. A review of the endurance trials found that the three positive studies had serious design flaws, while five well-controlled studies at up to 1,000-1,200 mg a day for 1-6 weeks showed no benefit (Goulet & Dionne 2005). One later small trial reported better endurance after 800 mg a day for 8 weeks (Kuo 2010). Any effect depends on weeks of daily use, not a single scoop before training.
Research sources
- Assessment of the Effects of Eleutherococcus Senticosus on Endurance Performance (Goulet & Dionne, IJSNEM 2005)(opens in new window)
- The Effect of Siberian Ginseng (Eleutherococcus Senticosus) on Substrate Utilization and Performance during Prolonged Cycling (Eschbach et al., IJSNEM 2000)(opens in new window)
9 trained cyclists, double-blind crossover: 1,200 mg/day for 7 days did not change fat use, heart rate or 10-km time-trial time vs placebo.
- Effect of Eleutherococcus senticosus on submaximal and maximal exercise performance (Dowling et al., Med Sci Sports Exerc 1996)(opens in new window)
20 trained distance runners, 6 weeks of a liquid extract: no difference vs placebo in VO2, heart rate, lactate, perceived effort or time to exhaustion.
- The Effect of Eight Weeks of Supplementation with Eleutherococcus senticosus on Endurance Capacity and Metabolism in Human (Kuo et al., Chin J Physiol 2010)(opens in new window)
9 recreationally trained men, crossover: 800 mg/day for 8 weeks raised VO2peak 12% and cycling time to exhaustion 23%. The main positive trial; small and not replicated.