Rhodiola Rosea
Evidence: ★★★☆☆ · Status: OTC Supplement
In plain English
The "energising" adaptogen — cuts mental and physical fatigue under stress. Morning use; too stimulating at night.
How it works
Rosavins/salidroside modulate the HPA axis and raise norepinephrine/serotonin/dopamine — energising anti-fatigue (unlike calming ashwagandha).
Molecular target & official sources
Salidroside (PubChem CID 159278) · Examine: Rhodiola
Protocol
200–400 mg (3% rosavins) morning.
Bottom line
Best adaptogen for fatigue and heavy training blocks.
Helps with: Stress & Anxiety
The human evidence
Small randomised trials suggest rhodiola reduces fatigue and improves performance under stress or sleep loss, with a good safety profile — but the trials are small and heterogeneous, so it's suggestive rather than settled.
Stacks with
Shares a pathway — often paired with: Caffeine, Modafinil / Armodafinil, Amphetamine (Adderall) / Lisdexamfetamine (Vyvanse), Methylphenidate (Ritalin).
Avoid combining with
Take it early — it can be stimulating and disrupt sleep late in the day; caution with other stimulants and with antidepressants (MAOIs).
Availability & where to buy
Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. ~S$20–35/month; standardised to ~3% rosavins / 1% salidroside.
How it works: the Monoamines pathway →
Used in these protocols
Common questions
Does Rhodiola Rosea actually work?
Human-evidence rating: 3 of 5. Best adaptogen for fatigue and heavy training blocks.
How do you take Rhodiola Rosea?
200–400 mg (3% rosavins) morning.
Is Rhodiola Rosea legal or approved?
Regulatory status: OTC Supplement.