Rhodiola Extract Benefits
Rhodiola rosea is an adaptogen, similar to ashwagandha. It’s used to reduce fatigue related to stress. This may seem counterintuitive since adaptogens promote relaxation. However, rhodiola can promote mental alertness while reducing the perception of physical exhaustion (source).
The abovementioned type of exhaustion is similar to “burnout” type of fatigue you may experience after long learning sessions, exercise routines, or periods of work.
A Standardized Extract
Standardized rhodiola extracts, such as this one, contain both salidrosides at 1% and rosavins at 3%.
Salidrosides or Rosavins?
There are conflicting accounts of whether a higher salidrosides percentage or a higher rosavins percentage provides more anti-fatigue effects. It comes down to the individual as to whether a higher salidrosides or rosavins extract percentage is preferred. 3% rosavins and 1% salidrosides is usually adequate for both fatigue perception reduction and relaxation benefits.
Rhodiola Rosea Dosage
For human studies, a range of around 300mg to 700mg 3% rosavins and 1% salidroside extract was used as an adaptogen. 500mg in capsules is an ideal dosage. Taking rhodiola in a powder instead of a capsule is not recommended due to the extract’s bitter taste.
Taking rhodiola with caffeine seems to enhance the anti-fatigue effects and also take the edge off of the caffeine. This extract is great to cycle off and on with ashwagandha if you stop noticing effects from either supplement.