Rhodiola rosea, an adaptogenic herb sometimes called “golden root,” may help improve endurance and metabolic efficiency, according to a recent review of clinical trials. A meta-analysis published in Frontiers in Nutrition examined 26 randomized controlled trials involving 668 healthy adults and found Rhodiola supplementation was associated with modest but significant improvements in aerobic capacity, including higher VO2max, longer time to exhaustion and better time trial performance.
The analysis also found that participants taking Rhodiola had lower levels of creatine kinase, a marker of exercise-related muscle damage, along with improvements in antioxidant defenses and reduced oxidative stress.
Researchers suggest these effects may help the body better tolerate physical stress during demanding exercise. Rhodiola’s active compounds, including salidroside and rosavin, are believed to support mitochondrial function, oxygen utilization and stress-response pathways that influence fatigue and recovery.
While Rhodiola is not a substitute for proper training or recovery, the findings suggest it may offer a supportive role for endurance performance, particularly during periods of high physical or mental stress. Higher daily doses, above 600 milligrams, were linked to greater aerobic benefits in subgroup analysis.
Researchers note that more standardized, long-term studies are needed, but the evidence supports Rhodiola as a non-stimulant option for helping the body adapt to exercise stress when used alongside sleep, hydration and sound nutrition.
SOURCE:
Natural Health Resource, January 26, 2026