when during the day should i take rhosiola rosea

Taking Rhodiola rosea before engaging in physical activities can enhance endurance and reduce perceived effort. Andrew Huberman recommends taking 200mg of Rhodiola rosea approximately 30 to 60 minutes before a workout to experience increased vigor and sustain energy, highlighting that the effects last about 4 hours 1. He personally uses it before intense resistance training sessions, usually taking it 10 to 15 minutes prior 2.

However, Dr. Huberman emphasizes that it should not be taken more frequently than just before training, advising that the effects can diminish if taken too often 3. He also discusses the importance of sourcing high-quality Rhodiola rosea and suggests a typical dosage of 100 to 200 milligrams, mentioning that his personal experience does not differ between the two dosages 4. Always consult with healthcare providers before starting any new supplement routine, and consider starting with the lowest effective dose.