Rhodiola, a plant species that has been utilized by native populations in high-altitude regions of the earth for over two thousand years, is once again receiving recognition by modern researchers. According to a new systematic review and meta-analysis, the oxygenating benefits of Rhodiola were shown to improve endurance performance in test subjects. In addition Rhodiola supplementing also improved biomarkers related to oxidative stress, muscle damage and metabolic efficiency. A meta-analysis is a type of study that utilizes quantitative data from multiple independent studies to query a common research question. In this case the meta-analysis included 26 randomized controlled trials involving 668 healthy participants. The researchers noted that a meta-analysis was critical for Rhodiola because while animal studies have consistently demonstrated the benefits of Rhodiola supplementation, the “human research results remain inconsistent.” The results of the current study--essentially an averaging of 26 controlled trials--should help settle the question. Specifically, the findings indicated that Rhodiola rosea supplementation improved VO2 max, time to exhaustion, time trial performance and antioxidant capacity. At the same time the researchers documented that the Rhodiola supplementing decreased lactate levels and lowered creatine kinase and--a marker for muscle damage. The research, a cooperative effort by researchers in China, Malaysia and the Republic of Korea, was published in Frontiers in Nutrition in September 2025. Rhodiola basics Rhodiola is a genus of perennial plants that grow in high-altitude and other cold regions of the Northern Hemisphere. Rhodiola species are often called “stonecrops” due to the types of terrain they typically grow in. 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. Both are widely used in energy and immune building supplements around the world--as well as still being used in their natural form in the countries where they are grown. Rhodiola is famous for being able to survive, even thrive, in some of the harshest high-altitude habitats on earth. In Tibet, Rhodiola has long been "prescribed" to improve oxygen absorbency at high altitudes. Two thousand years ago native populations learned through trial and error that the powerful “survivability” nutrients in the plants could be passed on to people. The medicinal value placed on Rhodiola can be seen in the name it is given in some traditional cultures–“Golden Root.” Today those nutrient-medicinals are finally being acknowledged and studied in depth by modern scientists. They have also been put to the test by hundreds of studies. As an adaptogen, Rhodiola today is recognized for its ability to mitigate physiological responses to stress. Most of the scientific attention is given to its key bioactive compounds, rosavin and salidroside. As shown by the current meta-analysis, studies show these potent bioactives reduce fatigue and enhance energy, with previous reports suggesting the supplement’s potential to support strength training and boxing performance. A 2020 study published in Journal of Affective Disorders concluded that Rhodiola supplementation demonstrated anti-depressive benefits in patients with mild to moderate depression. A 2019 review published in Aging and Disease determined that Rhodiola possessed “therapeutic properties for a variety of age-related diseases.” A study published in June 2013 in Evidenced Based Complementary and Alternative Medicine confirmed the anti-hypoxia benefit that has been long asserted by traditional medicine practitioners. Find both Rhodiola crenulata and Rhodiola rosea in the Tru-Energy Pak from Optimal Health Systems. Click the banner ad on this page to learn more. Primary source for this article: Frontiers in Nutrition.
