Dose-Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise...

Background: Rhodiola rosea (RR) is marketed as an adaptogen; however, evidence for acute/short-term effects-and especially dose-response effects-in trained adults across performance and cognition is limited. Objective: Test whether RR improves resistance performance (strength, power) and executive function in resistance-trained adults using a randomized crossover with placebo and a capsule-free baseline. Methods: In a randomized, double-blind, crossover trial with four conditions-no-capsule control (CON), placebo (PL), low-dose RR (LDRR), and high-dose RR (HDRR). Twenty-seven resistance-trained adults completed the conditions. Day-7 testing included bench press (BP) and leg press (LP) 1-repetition maximum (1RM); a third set to failure at 60% 1RM with set-3 volume; Tendo mean/peak power; a 30 s Wingate; and the Stroop Color-Word Test. Secondary endpoints were Rating of Perceived Exertion (RPE), Readiness to perform using a Visual Analog Scale (VAS), and hemodynamics. Results: Versus CON, LDRR increased BP 1RM (+5.59 kg; p = 0.003), set-3 repetitions (+4.30; p < 0.001), set-3 volume (+168.6 kg; p < 0.001), and mean power (+29.7 W; p = 0.026). HDRR increased set-3 repetitions (+2.78; p = 0.005) and peak power (+34.2 W; p = 0.026), with a trend for set-3 volume (p = 0.086). LP 1RM exceeded CON with LDRR (+35.7 kg; p < 0.001) and HDRR (+47.7 kg; p < 0.001); contrasts vs. PL were significant. Wingate outcomes showed no consistent effects. Stroop improved vs. CON across all sections: Word +10.5 to +17.4 counts (p < 0.05), Color +6.1 to +12.0 (p ≤ 0.03), and Color-Word +10.2 to +18.9 (p < 0.001). Conclusions: Short-term RR consumption, regardless of dose or gender, improved resistance performance and significantly enhanced Stroop outcomes, with minimal changes in anaerobic cycling and RPE, and no consistent acute hemodynamic effects.