How to use Rhodiola Rosa?

Andrew Huberman recommends taking Rhodiola Rosea as an adaptogen that can notably reduce perceived effort and allow for better power output and endurance during workouts. The suggested dose is 200 mg taken before a workout, such as resistance training or intense physical activity. Huberman notes that the effects last approximately 4 hours, reducing fatigue during and after the workout without suppressing cortisol, which is an essential part of the body's response to exercise. He also mentions personal experiences of improved vigor and the ability to train hard without a post-exercise dip in energy, assuming normal sleep and other habits are consistent 1.

Additionally, it's mentioned that Rhodiola Rosea may help with managing cortisol, but as with any supplement that affects hormone levels, caution is advised. Huberman clarifies that while Rhodiola Rosea is used by some before high-intensity workouts, it is not considered a foundational supplement and should come after getting nutrition, sleep, and other basics right. He also emphasizes the importance of finding the lowest effective dose, which for him seems to be between 100 to 200 mg, taken about 10 to 20 minutes before a high-intensity workout. However, the exact effects and the optimal dosage may vary from person to person 2.

It's worth noting that while Rhodiola Rosea has been shown to be beneficial, it's recommended to source high-quality brands to ensure effectiveness, and athletes needing to go through drug testing should look for third-party certification 3.

Please consult with a healthcare provider before starting any new supplement regimen to ensure it's appropriate for your specific health needs and conditions.