Rhodiola rosea 관련 정신적 피로
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.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
결론
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
vs: Placebo
Outcome: Strength performance in bench-press and bench-pull
효과: 17 small ESs observed, 14 favoring RR
None
대상 집단: 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
vs: None
Outcome: Inflammatory markers
효과: None
None
대상 집단: 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
vs: placebo
Outcome: Brain response to stress and quality of life
효과: None
p = 0.001
대상 집단: Chronically stressed but healthy subjects
Review
The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review.
Dose: None
vs: None
Outcome: None
효과: None
None
대상 집단: None
Other
4 weeks
Acute and chronic effects of Rhaponticum carthamoides and Rhodiola rosea extracts supplementation coupled to resistance …
Dose: None
vs: Control group
Outcome: acute and chronic effects of resistance exercise coupled …
효과: None
p < 0.05
대상 집단: None
Review
Adaptogens in mental and behavioral disorders.
Dose: None
vs: None
Outcome: Stress-protective and stimulative effects
효과: None
None
대상 집단: Adults with mental and behavioral disorders
Key Statistics
11
연구
900
참여자
↑
Positive
B
등급
Referenced Papers
Nutrients
2025
6 인용
Journal of neural …
2024
8 인용
Frontiers in nutrition
2023
3 인용
The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review.
Review
Journal of clinical …
2021
38 인용
Journal of the …
2020
25 인용
The Psychiatric clinics …
2013
64 인용
Rhodiola rosea for physical and mental fatigue: a systematic review.
Systematic Review
BMC complementary and …
2012
114 인용
International journal of …
2006
40 인용
Medicina (Kaunas, Lithuania)
2004
Phytomedicine : international …
2003
205 인용
Phytomedicine : international …
2000
281 인용
Phytomedicine : international …
2000
251 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- general:
- 200-600 mg/day standardized to 3% rosavins and 1% salidroside
상한량: Not established; doses up to 680 mg/day used in trials
연구에서 사용된 용량
| 용량 | 기간 | 효과 | N |
|---|---|---|---|
| 4 days supplementation | -- | Positive | 18 |
| None | -- | Mixed | -- |
| None | 4.3 weeks | Positive | -- |
| None | -- | Mixed | -- |
| None | 4 weeks | Mixed | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Mixed | -- |
권장 복용 시간: Morning on empty stomach; avoid evening (may be stimulating)
Safety & Side Effects
보고된 부작용
- ⚠ Insomnia or overstimulation (if taken late)
- ⚠ Dry mouth
- ⚠ Dizziness
- ⚠ Mild agitation
알려진 상호작용
- ● Antidepressants (SSRIs, MAOIs — additive serotonergic effects)
- ● Antidiabetic drugs (may lower blood sugar)
- ● Stimulant medications (additive stimulatory effects)
- ● Immunosuppressants (may modulate immune response)
일일 최대 섭취 허용량: Not established; doses up to 680 mg/day used in trials
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does Rhodiola rosea help with 정신적 피로?
Based on 11 studies with 900 participants, there is moderate evidence from clinical studies that Rhodiola rosea may support 정신적 피로 management. Our evidence grade is B (Good Evidence).
How much Rhodiola rosea should I take for 정신적 피로?
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 정신적 피로?
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
관련 다른 성분: 정신적 피로
Rhodiola rosea 다른 건강 상태에 대한 근거
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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