You've probably seen at least one Hollywood movie where a "slow-thinking" athlete was pitted against a "brainiac" academic. While this just a Hollywood comedy stereotype, it does make an interesting juxtaposition with a new study highlighting a unique herb that improves both athletic performance and cognitive function. That unique herb is Rhodiola—and, according to the scientists conducting the study, supplementing it for just seven days "improved strength, endurance and cognitive function." Rhodiola basics Rhodiola is a genus of perennial plants that grow in cold regions of the Northern Hemisphere, mostly in high-altitude areas. Rhodiola is famous for being able to survive in some of the harshest habitats on earth, and has been used medicinally in the high altitudes on Tibet and Western China for some 2,000 years. It has traditionally been used to manage stress, depression, mental fatigue, and to boost physical endurance. In Tibet it has a long history of helping fight the energy loss caused by high altitudes. Though 96 different species of Rhodiola have been identified, in the sphere of health the two widely-recognized strains are Rhodiola crenulata and Rhodiola rosea. New study In the new study, conducted on the Rhodiola rosea strain, researchers tracked the performance of 27 athletes who were given 200 to 1,500 mg per day of the herb for seven days. The study was a collaborative effort by researchers at Jacksonville State University in the United States and Azad University in Iran. The athletes, aged between 18 and 40, were divided into one of four groups: a control group (no supplement); placebo group; low-dose Rhodiola group (200 mg per day); and high-dose Rhodiola group (1,500 mg per day). Each period lasted seven days under the assigned condition, with laboratory performance testing on the seventh day comprising strength, cycling, cognitive tests, as well as the monitoring of physical measurements. The dosage of Rhodiola used was determined by prior studies in athletes and was standardized to 3% salidroside and 1% rosavin content. It was administered to the participants an hour before exercising so that the researchers could evaluate short-term rather than chronic effects. Study findings The results revealed that low-dose Rhodiola increased bench press one-repetition maximum weight, set-3 repetitions, and set-3 volume. Meanwhile, the researchers reported that high-dose Rhodiola increased set-3 repetitions and peak power “with a trend for set-3 volume.” On the leg press, both Rhodiola doses realized gains compared to the control: the low-dose group increased the maximum by 35.7 kg while the high-dose group saw an increase of 47.7 kg. There were also measurable improvements for both supplement groups when administered the Stroop Color Word Tests—a psychological assessment that measures cognitive interference and processing speed. Rhodiola's exercise and cognitive benefits are attributed to its potent bioactives, such as salidroside and rosavin. Salidroside specifically was commented on by the researchers, noting that it modulates pathways in the nervous system—pathways that fight fatigue and promote energy. They also noted that salidroside can dampen oxidative stress and support mitochondrial stability. “Short-term Rhodiola rosea consumption, regardless of dose or gender, improved resistance performance and significantly enhanced Stroop outcomes, with minimal changes in anaerobic cycling and Rate of Perceived Exertion, and no consistent acute hemodynamic effects,” the researchers wrote in the study summary. The findings of the study were published in Nutrients in November, 2025. - - - Rhodiola rosea can be found in Opti-Adrenal, Natural Z Pak, Tru Energy Pak, and Adrenal Fatigue Pak from Optimal Health Systems.
