# Rhodiola Eased PMS Symptoms in Female Taekwondo Athletes

_Evidence Level: Moderate · Yarahmadi Y et al., Journal of the International Society of Sports Nutrition, DOI 10.1080/15502783.2026.2743154_

*Short-term Rhodiola rosea supplementation improves premenstrual symptoms, reaction time, and perceived exertion in female taekwondo athletes: a randomised double-blind placebo-controlled trial.*

- **Evidence Level**: Moderate
- **Why this grade**: A random draw assigned 24 athletes for ten days; with so few people and only an estimated cycle phase, the result remains preliminary.
- **Facts**: Design: Randomized controlled trial · Duration: 1 week
- **Publication Types**: Journal Article, Randomized Controlled Trial
- **Journal**: Journal of the International Society of Sports Nutrition
- **Sample Size**: 24 female taekwondo athletes
- **Authors**: Yarahmadi Y, Tayebi SM, Bassami M, Donath L
- **Graded and published**: 2026-10-15
- **Last edited**: 2026-10-21
- **Topics**: Supplements, Women's Health, Exercise
- **DOI**: https://doi.org/10.1080/15502783.2026.2743154
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42879451/

## Summary

The days before a period can bring symptoms known as premenstrual syndrome, or PMS, that may hold athletes back. In a small trial with female taekwondo athletes, an extract of the herb Rhodiola rosea eased several of these symptoms. After ten days, the women reported less irritability, anxiety and stomach pain than the comparison group. Food cravings and trouble concentrating also improved more.

The trial included 24 athletes with moderate to severe PMS symptoms. Each was chosen at random to take either 500 milligrams of rhodiola extract a day or a dummy pill. They took it for ten days during the estimated phase before their period. On rhodiola, the women reacted to a visual signal about 60 milliseconds faster on average. Exercise also felt slightly easier to them.

Endurance, however, showed no clear change. How long the women lasted before exhaustion did not differ clearly between the groups. With twelve women per group, the trial is very small. The cycle phase was only estimated, not confirmed with hormone tests. The authors call for larger and longer trials.

## Practical Takeaway

Ten days of rhodiola before their period eased several PMS symptoms in taekwondo athletes, but did not change their endurance.

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_Canonical: https://longevity-germany.com/en/research/rhodiola-eased-pms-symptoms-in-female-taekwondo-athletes · Part of Longevity Cities · Updated 2026-10-21_