Golden Root (Rhodiola rosea) Extract Increases Mean Bench Press Velocity and Norepinephrine Levels in Resistance-Trained Subjects

by | Oct 11, 2022 | 2021, Botanicals, Fitness and Exercise, Rhodiola

Written by Taylor Woosley, Staff Writer. Study findings show that short-term GRE supplementation resulted in a significant ~8% increase in mean barbell velocity compared to placebo. 

rhodiola - botanicalsRhodiola rosea, also known as Golden Root, is a medicinal plant that grows at high altitudes in arctic and mountainous regions1. It has been traditionally used as an adaptogen, which are stress-response modifiers that have been considered to exert important influences on cytokine activities and immune response2. Rhodiola rosea contains minerals, vitamins, antioxidants, and gallic acid, with the natural components of the root having the ability to activate the production of four molecules: norepinephrine, serotonin, dopamine and acetylcholine3.

Exercise, a subset of physical activity that is planned, structured, and repetitive, for the purpose of enhancing or maintaining fitness, has well-established effects on overall health4. Several studies have highlighted the use of rhodiola for improving physical strength and endurance5. Rhodiola has been documented to enhance antioxidant capacity via reducing free radical production as well as enhancing singlet oxygen and hydrogen peroxide scavenging6. Two biologically active substances of the plant, salidrosides and rosavins, have been purported to possess anti-fatigue and ergogenic properties, which may improve work capacity abilities7.

Williams et al. conducted a double-blinded, crossover, counterbalanced study to assess the impact of short-term Golden Root Extract (GRE) supplementation on blood lactate, epinephrine, norepinephrine, and performance during repeated bench press exercise. Subjects (n=10) consisted of healthy resistance-trained males, with screening being determined using a physical activity readiness questionnaire (PARQ). Before visits, subjects were told to refrain from vigorous activity 24 h prior and were asked to not consume caffeine, nicotine, and alcohol 12 h prior.

Participants were divided into one of two groups: the GRE treatment group (containing a standardized extract to a minimum of 3% total Rosavins and 1% total Salidroside) or placebo (gluten-free cornstarch). Leading up to each trial, subjects ingested 500 mg of corresponding treatment three times daily (~1500 mg/day) for a total of three days prior to the exercise trial, with an additional 500 mg dose being taken thirty minutes prior to each trial. Around 500-600 µL of capillary blood was obtained Pre and Post exercise and was used to measure blood lactate using a lactate meter. Additionally, plasma concentrations of epinephrine (EPI) and norepinephrine (NE) were assessed using an enzyme-linked immunosorbent assay (ELISA) kit.

During the first visit, maximal upper body strength was measured using one-repetition maximum (1-RM) testing. Subjects completed a low intensity warmup and then completed a bench press, with the barbell weight progressively increasing by 2.5-20.0 kg for one attempt until the participant could no longer complete the bench press. The 1-RM load was decided within four attempts, with a three-to-five-minute rest period between attempts. After the RM load was established, participants were asked to lift a 20-kg Olympic barbell as explosively as possible for three repetitions which was repeated for three sets. After the Pre exercise capillary blood sample was obtained, subjects completed a warm-up and then completed 1 set x 2 repetitions of bench press at 75% of 1-RM with maximum effort. A linear position transducer was attached to the barbell to measure mean concentric velocity. A paired samples t-test was used to analyze mean barbell velocity and total RTFs. Set-to-set RTFs were analyzed using a 2 x 3 [Treatment x Set] repeated measures ANOVA. A 2 x 2 [Treatment x Time] repeated measures ANOVA was used to analyze blood LA, EPI and NE. Significant findings of the study are as follows:

  • Regarding mean velocity, GRE supplementation resulted in significantly higher mean velocity compared to placebo (p = 0.049; d = 0.728). However, total RTF were significantly lower in the GRE condition versus placebo (p < 0.001; d = 1.90).
  • For set-to-set RTF, there was a significant main effect for treatment (p < 0.001; ŋ2 = 0.007) and set (p < 0.0001; n2 = 0.755) but no interaction for treatment x set (p = 0.195; ŋ2= 0.002).
  • Post hoc analysis for treatment shows that RTFs were lower for GRE versus placebo (p < 0.001).
  • Regarding blood LA, a main effect for treatment (p = 0.047; ŋ2 = 0.017) and time (p < 0.001; ŋ2 = 0.830) was observed. Furthermore, blood LA was higher Post compared to Pre (p < 0.001) and higher with GRE supplementation compared to placebo (p = 0.047).
  • GRE supplementation resulted in higher NE levels than placebo (p = 0.018) and NE levels were higher at Post compared Pre (p < 0.001). NE levels were significantly higher with GRE than placebo for the Pre time point (p = 0.008).

Results of this double-blinded, crossover, counterbalanced study design show that short-term GRE supplementation increases mean bench press velocity. Additionally, the GRE group resulted in higher NE levels and blood lactate post-exercise. However, a decrease in total repetition volume was noted during the bench press exercise. Study limitations include the small and homogenous sample size.

Source: Williams, Tyler D., Haley N. Langley, Caleb C. Roberson, Rebecca R. Rogers, and Christopher G. Ballmann. “Effects of short-term golden root extract (Rhodiola rosea) supplementation on resistance exercise performance.” International Journal of Environmental Research and Public Health 18, no. 13 (2021): 6953.

© 2021 by the authors. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https:// creativecommons.org/licenses/by/ 4.0/).

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Posted October 11, 2022.

Taylor Woosley studied biology at Purdue University before becoming a 2016 graduate of Columbia College Chicago with a major in Writing. She currently resides in Glen Ellyn, IL.

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