Andrew Huberman· PhD
So I personally am going to continue to take Rhodiola rosea before these high-intensity workouts. So for me, that's about two or three times per week.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So I personally am going to continue to take Rhodiola rosea before these high-intensity workouts. So for me, that's about two or three times per week.
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The typical dosage of Rhodiola rosea that you'll find in most supplements is 100 to 200 milligrams. And of course, any time you're going to take a new supplement, you would be wise to figure out the lowest effective dose from that supplement.
So I typically will take 100 to 200 milligrams of Rhodiola rosea about 10 to 20 minutes before a workout. However, I've taken as little as 100 milligrams on a consistent basis, and frankly, I don't really experience much difference whether I take 100mg or I take 200 milligrams before a workout, so lately I've just defaulted to taking 100 milligrams of Rhodiola rosea before any high-intensity workout.
And frankly, I haven't changed anything else about my supplementation or my nutrition, at least nothing major.
So I started taking Rhodiola rosea about six months ago in response to conversations that I had again with Dr. Lane Norton and with Dr. Andy Galpin, and it's a supplement that I take before high-intensity workouts.