Rhodiola rosea 用于 精神疲劳
B 证据 至少一项随机试验支持这一结论，结果基本一致。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
结论
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
效果: 17 small ESs observed, 14 favoring RR
None
研究人群: 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
效果: None
None
研究人群: 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
效果: None
p = 0.001
研究人群: 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
效果: None
None
研究人群: 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 …
效果: None
p < 0.05
研究人群: None
Review
Adaptogens in mental and behavioral disorders.
Dose: None
vs: None
Outcome: Stress-protective and stimulative effects
效果: None
None
研究人群: Adults with mental and behavioral disorders
Key Statistics
11
研究数量
900
受试者
↑
Positive
B
等级
Referenced Papers
Nutrients
2025
6 次引用
Journal of neural …
2024
8 次引用
Frontiers in nutrition
2023
3 次引用
The effects of twenty-one nutrients and phytonutrients on cognitive function: A narrative review.
Review
Journal of clinical …
2021
38 次引用
Journal of the …
2020
25 次引用
The Psychiatric clinics …
2013
64 次引用
Rhodiola rosea for physical and mental fatigue: a systematic review.
Systematic Review
BMC complementary and …
2012
114 次引用
International journal of …
2006
40 次引用
Medicina (Kaunas, Lithuania)
2004
Phytomedicine : international …
2003
205 次引用
Phytomedicine : international …
2000
281 次引用
Phytomedicine : international …
2000
251 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- general:
- 200-600 mg/day standardized to 3% rosavins and 1% salidroside
上限： Not established; doses up to 680 mg/day used in trials
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： Morning on empty stomach; avoid evening (may be stimulating)
Safety & Side Effects
已报告的副作用
- ⚠ Insomnia or overstimulation (if taken late)
- ⚠ Dry mouth
- ⚠ Dizziness
- ⚠ Mild agitation
已知相互作用
- ● Antidepressants (SSRIs, MAOIs — additive serotonergic effects)
- ● Antidiabetic drugs (may lower blood sugar)
- ● Stimulant medications (additive stimulatory effects)
- ● Immunosuppressants (may modulate immune response)
可耐受最高摄入量： Not established; doses up to 680 mg/day used in trials
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does Rhodiola rosea help with 精神疲劳?
Based on 11 studies with 900 participants, there is moderate evidence from clinical studies that Rhodiola rosea may support 精神疲劳 management. Our evidence grade is B (Good Evidence).
How much Rhodiola rosea should I take for 精神疲劳?
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 精神疲劳?
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
其他成分用于 精神疲劳
Rhodiola rosea 用于其他健康状况
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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