Rhodiola

Rhodiola rosea may help modulate cortisol, reduce perceived fatigue, and support performance during high-intensity exercise; some people also report steadier late-day focus. Evidence and responses vary, and it may not suit everyone. 1 2 3

• Dose and timing: A typical amount is 100–200 mg, taken about 10–20 minutes before a high-intensity workout. Start with the lowest effective dose; Huberman says he often uses 100 mg. 4
• Product quality: Choose a reliable, preferably single-ingredient product. Poor-quality sourcing may be one reason someone notices no effect; athletes subject to drug testing should look for third-party certification. 5
• Caffeine: Rhodiola may make caffeine’s effects feel smoother and may lessen—but does not necessarily eliminate—some caffeine-withdrawal symptoms. 6