Rhodiola rosea لـ Mental Fatigue
B الأدلة تدعم ذلك تجربة عشوائية واحدة على الأقل، مع نتائج متسقة في معظمها.Multiple RCTs demonstrate significant reduction in mental fatigue and improved concentration during stressful periods. Rosavin and salidroside appear to be the primary active compounds supporting cognitive endurance.
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B
الخلاصة
Multiple RCTs demonstrate significant reduction in mental fatigue and improved concentration during stressful periods. Rosavin and salidroside appear to be the primary active compounds supporting cognitive endurance.
Key Study Findings
Randomized Controlled Trial
n=18
Double-blind
The Impact of Rhodiola Rosea Extract on Strength Performance in Alternative Bench-Press and Bench-Pull Exercises …
Dose: 4 days supplementation
مقابل: Placebo
Outcome: Strength performance in bench-press and bench-pull
التأثير: 17 small ESs observed, 14 favoring RR
None
المجتمع المدروس: Young healthy individuals (7 women, 11 men)
Review
Multi-target drugs for the treatment of cognitive impairment and fatigue in post-COVID syndrome: focus on …
Dose: None
مقابل: None
Outcome: Inflammatory markers
التأثير: None
None
المجتمع المدروس: Depression patients
Randomized Controlled Trial
4.3 weeks
Single-blind
Assessing brain function in stressed healthy individuals following the use of a combination of green …
Dose: None
مقابل: placebo
Outcome: Brain response to stress and quality of life
التأثير: None
p = 0.001
المجتمع المدروس: Chronically stressed but healthy subjects
Review
The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review.
Dose: None
مقابل: None
Outcome: None
التأثير: None
None
المجتمع المدروس: None
Other
4 weeks
Acute and chronic effects of Rhaponticum carthamoides and Rhodiola rosea extracts supplementation coupled to resistance …
Dose: None
مقابل: Control group
Outcome: acute and chronic effects of resistance exercise coupled …
التأثير: None
p < 0.05
المجتمع المدروس: None
Review
Adaptogens in mental and behavioral disorders.
Dose: None
مقابل: None
Outcome: Stress-protective and stimulative effects
التأثير: None
None
المجتمع المدروس: Adults with mental and behavioral disorders
Key Statistics
11
الدراسات
900
المشاركون
↑
Positive
B
التقييم
Referenced Papers
Nutrients
2025
6 اقتباسات
Journal of neural …
2024
8 اقتباسات
Frontiers in nutrition
2023
3 اقتباسات
The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review.
Review
Journal of clinical …
2021
38 اقتباسات
Journal of the …
2020
25 اقتباسات
The Psychiatric clinics …
2013
64 اقتباسات
Rhodiola rosea for physical and mental fatigue: a systematic review.
Systematic Review
BMC complementary and …
2012
114 اقتباسات
International journal of …
2006
40 اقتباسات
Medicina (Kaunas, Lithuania)
2004
Phytomedicine : international …
2003
205 اقتباسات
Phytomedicine : international …
2000
281 اقتباسات
Phytomedicine : international …
2000
251 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- general:
- 200-600 mg/day standardized to 3% rosavins and 1% salidroside
الحد الأعلى: Not established; doses up to 680 mg/day used in trials
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| 4 days supplementation | -- | Positive | 18 |
| None | -- | Mixed | -- |
| None | 4.3 weeks | Positive | -- |
| None | -- | Mixed | -- |
| None | 4 weeks | Mixed | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Mixed | -- |
أفضل وقت للتناول: Morning on empty stomach; avoid evening (may be stimulating)
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Insomnia or overstimulation (if taken late)
- ⚠ Dry mouth
- ⚠ Dizziness
- ⚠ Mild agitation
التفاعلات المعروفة
- ● Antidepressants (SSRIs, MAOIs — additive serotonergic effects)
- ● Antidiabetic drugs (may lower blood sugar)
- ● Stimulant medications (additive stimulatory effects)
- ● Immunosuppressants (may modulate immune response)
الحد الأقصى المسموح به: Not established; doses up to 680 mg/day used in trials
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does Rhodiola rosea help with Mental Fatigue?
Based on 11 studies with 900 participants, there is moderate evidence from clinical studies that Rhodiola rosea may support Mental Fatigue management. Our evidence grade is B (Good Evidence).
How much Rhodiola rosea should I take for Mental Fatigue?
Studies have used various dosages. A commonly studied range is 200-600 mg/day standardized to 3% rosavins and 1% salidroside. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Rhodiola rosea?
Reported side effects may include Insomnia or overstimulation (if taken late), Dry mouth, Dizziness, Mild agitation. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Rhodiola rosea and Mental Fatigue?
We rate the evidence as Grade B (Good Evidence). This rating is based on 11 peer-reviewed studies with 900 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ Mental Fatigue
Rhodiola rosea لحالات أخرى
References
- [1] Daniel Marcos-Frutos et al.. Nutrients. 2025. The Impact of Rhodiola Rosea Extract on Strength Performance in Alternative Bench-Press and Bench-Pull Exercises Under Resting and Mental Fatigue … doi:10.3390/nu17060940 PubMed
- [2] Juliane K Mueller et al.. J Neural Transm (Vienna). 2024. Multi-target drugs for the treatment of cognitive impairment and fatigue in post-COVID syndrome: focus on Ginkgo biloba and Rhodiola rosea. doi:10.1007/s00702-024-02749-3 PubMed
- [3] Gisèle Pickering et al.. Front Nutr. 2023. Assessing brain function in stressed healthy individuals following the use of a combination of green tea, Rhodiola, magnesium, and B … doi:10.3389/fnut.2023.1211321 PubMed
- [4] John E Lewis et al.. J Clin Transl Res. 2021. The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review. PubMed
- [5] Rémi Roumanille et al.. J Int Soc Sports Nutr. 2020. Acute and chronic effects of Rhaponticum carthamoides and Rhodiola rosea extracts supplementation coupled to resistance exercise on muscle protein synthesis … doi:10.1186/s12970-020-00390-5 PubMed
- [6] Alexander G Panossian. Psychiatr Clin North Am. 2013. Adaptogens in mental and behavioral disorders. doi:10.1016/j.psc.2012.12.005 PubMed
- [7] Sana Ishaque et al.. BMC Complement Altern Med. 2012. Rhodiola rosea for physical and mental fatigue: a systematic review. doi:10.1186/1472-6882-12-70 PubMed
- [8] Thomas B Walker et al.. Int J Sport Nutr Exerc Metab. 2006. Does Rhodiola rosea possess ergogenic properties? doi:10.1123/ijsnem.16.3.305 PubMed
- [9] Agne Kucinskaite et al.. Medicina (Kaunas). 2004. [Experimental analysis of therapeutic properties of Rhodiola rosea L. and its possible application in medicine]. PubMed
- [10] V A Shevtsov et al.. Phytomedicine. 2003. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for … doi:10.1078/094471103321659780 PubMed
- [11] V Darbinyan et al.. Phytomedicine. 2000. Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen … doi:10.1016/S0944-7113(00)80055-0 PubMed
- [12] A A Spasov et al.. Phytomedicine. 2000. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of … doi:10.1016/S0944-7113(00)80078-1 PubMed
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