Endurance
Rhodiola Rosea Extract (3% rosavins)
Rhodiola rosea is an adaptogen extract with moderate evidence for endurance benefits from daily dosing.
How it counts: Counts toward Endurance, not the grade
Scored against its clinical dose in the Endurance sub-score (and any award that uses it), but it doesn’t move the overall grade.
- Clinical dose
- 200–400 mg
- Safety ceiling
- —
- Evidence
- moderate
- Category
- Endurance
Evidence summary
Research confidence: medium
26 RCTs, 668 participants; significant improvements in VO2max (ES=0.32), time-to-exhaustion (ES=0.38), and time-trial performance (ES=-0.40). Subgroup analysis found greater VO2max benefit above 600 mg/day, but 200-400 mg/day (standardized ≥3% rosavins / ≥1% salidroside, the SHR-5/WS®1375-type extract most studies use) is the most common effective range.