Wang, J. X., Luo, D. Q., and Zhao, X. Y. [Studies on the chemical constituents of Rhodiola dumulosa (II)]. Zhong.Yao Cai. 2006;29(4):335-336. View abstract. Mao, G. X., Wang, Y., Qiu, Q., Deng, H. B., Yuan, L. G., Li, R. G., Song, D. Q., Li, Y. Y., Li, D. D., and Wang, Z. Salidroside protects human fibroblast cells from premature senescence induced by H(2)O(2) partly through modulating oxidative status. Mech.Ageing Dev 2010;131(11-12):723-731. View abstract. Subjective Well-Being - Punja S, Shamseer L, Olson K, Vohra S Rhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial PLoS One. (2014 Sep 30)

Fatigue. Early evidence suggests that rhodiola might decrease fatigue in stressful situations. A specific rhodiola extract seems to decrease fatigue and increase a sense of well-being in students taking exams, night-shift workers, and sleep-deprived military cadets. For people engaging in more intensive exercise regiments, including highly competitive sports and extreme sports, combine the two regiments described in the Fatigue section. I’ll clarify this combination here. Please note that before beginning this regiment you should make sure you are in good health and discuss this dosage with a medical professional first. You should not take anything suggested on the Internet without discussing the matter in person with a professional who can take into consideration your exact health situation, including current condition, height, weight, age and medical history. Medications that decrease the immune system (Immunosuppressants)Interaction Rating: Moderate Be cautious with this combination.Talk with your health provider. Man C, Dai Z, Fan Y Dazhu Hongjingtian Preparation as Adjuvant Therapy for Unstable Angina Pectoris: A Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. (2020)

1. Increases Your Energy Levels and Decreases Stress

van, Diermen D., Marston, A., Bravo, J., Reist, M., Carrupt, P. A., and Hostettmann, K. Monoamine oxidase inhibition by Rhodiola rosea L. roots. J Ethnopharmacol. 3-18-2009;122(2):397-401. View abstract. Zong, Y., Lowell, K., Ping, J. A., Che, C. T., Pezzuto, J. M., and Fong, H. H. Phenolic constituents of Rhodiola coccinea, a Tibetan folk medicine. Planta Med 1991;57(6):589. View abstract. Zuo, G., Li, Z., Chen, L., and Xu, X. Activity of compounds from Chinese herbal medicine Rhodiola kirilowii (Regel) Maxim against HCV NS3 serine protease. Antiviral Res 2007;76(1):86-92. View abstract. Calcabrini, C., De, Bellis R., Mancini, U., Cucchiarini, L., Potenza, L., De, Sanctis R., Patrone, V., Scesa, C., and Dacha, M. Rhodiola rosea ability to enrich cellular antioxidant defences of cultured human keratinocytes. Arch Dermatol Res 2010;302(3):191-200. View abstract. Abidov M, Grachev S, Seifulla RD, Ziegenfuss TN. Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the blood. Bull Exp Biol Med 2004;138:63-4. View abstract.

Park, S. H., Kim, D. S., Park, S. H., Shin, J. W., Youn, S. W., and Park, K. C. Inhibitory effect of p-coumaric acid by Rhodiola sachalinensis on melanin synthesis in B16F10 cells. Pharmazie 2008;63(4):290-295. View abstract. Bawa, A. S. and Khanum, F. Anti-inflammatory activity of Rhodiola rosea--"a second-generation adaptogen". Phytother.Res 2009;23(8):1099-1102. View abstract. Wiegant, F. A., Surinova, S., Ytsma, E., Langelaar-Makkinje, M., Wikman, G., and Post, J. A. Plant adaptogens increase lifespan and stress resistance in C. elegans. Biogerontology. 2009;10(1):27-42. View abstract.Linh, P. T., Kim, Y. H., Hong, S. P., Jian, J. J., and Kang, J. S. Quantitative determination of salidroside and tyrosol from the underground part of Rhodiola rosea by high performance liquid chromatography. Arch Pharm Res 2000;23(4):349-352. View abstract.

Until you have been taking rhodiola for at least two weeks, I would round down if your particular tablet or capsule won’t allow you to take the exact suggested dose. Because of this variable, I recommend taking a table or capsule with 100 mg of rhodiola rosea extract. This will give you greater flexibility. Udintsev SN, Shakhov VP. [Changes in clonogenic properties of bone marrow and transplantable mice tumor cells during combined use of cyclophosphane and biological response modifiers of adaptogenic origin]. Eksp Onko 1990;12:55-6. View abstract. Walker, T., Altobelli, S., Caprihan, A., and Robergs, R. Muscle phosphate kinetics following Rhodiola Rosea ingestion. Journal of Exercise Physiology Online 2006;9(2):11. Ma, L. Q., Liu, B. Y., Gao, D. Y., Pang, X. B., Lu, S. Y., Yu, H. S., Wang, H., Yan, F., Li, Z. Q., Li, Y. F., and Ye, H. C. Molecular cloning and overexpression of a novel UDP-glucosyltransferase elevating salidroside levels in Rhodiola sachalinensis. Plant Cell Rep. 2007;26(7):989-999. View abstract.If your body responds well to this single dose and you don’t experience side effects, maintain your two doses of 200 mg per day, but in addition, take an addition 200 to 300 mg dose about an hour before you engage in your intensive training. I recommend starting with the 200 mg dose the first time, and only if you feel fine and you don’t notice an improvement, up it to a 300 mg dose.

Bol'shakova, I. V., Lozovskaia, E. L., and Sapezhinskii, I. I. [Antioxidant properties of a series of extracts from medicinal plants]. Biofizika 1997;42(2):480-483. View abstract. Taking rhodiola rosea with food may cause the extract to be carried beyond the stomach and proximal intestine where it is best absorbed. While it may still be absorbed well enough, you greatly increase the likelihood it will be fully absorbed if you take it on an empty stomach and at least 30 minutes before you eat anything. The reason I suggest beginning all dosages low is that everyone is different. Just because the average person feels an effect from taking 300 mg of rhodiola rosea doesn’t mean you won’t experience a significant change from taking just 100 mg. Medications for diabetes (Antidiabetes drugs)Interaction Rating: Moderate Be cautious with this combination.Talk with your health provider. Bocharov, E. V., Kucherianu, V. G., Bocharova, O. A., and Karpova, R. V. [Neuroprotective features of phytoadaptogens]. Vestn.Ross.Akad.Med Nauk 2008;(4):47-50. View abstract.

Ma, C., Tang, J., Wang, H., Tao, G., Gu, X., and Hu, L. Preparative purification of salidroside from Rhodiola rosea by two-step adsorption chromatography on resins. J Sep.Sci 2009;32(2):185-191. View abstract. Nakamura, S., Li, X., Matsuda, H., and Yoshikawa, M. Bioactive constituents from Chinese natural medicines. XXVIII. Chemical structures of acyclic alcohol glycosides from the roots of Rhodiola crenulata. Chem.Pharm Bull (Tokyo) 2008;56(4):536-540. View abstract.