Running Head: ERGOGENIC AID 1


100 words summary , given your feedback, two part

Part 1

A)     The name of the Ergogenic Aid

The name of the Ergogenic aid that I choose to research and one that I use to this day is Quercetin.  Many years ago when I lived in North Carolina I went to see a doctor that was moving away from traditional “modern” medicine of diagnose then give drugs, and focusing more on fixing the actual problem utilizing a whole person approach.  One of the supplements he recommended for me to take was Quercetin, due to its antioxidant and anti-inflammatory properties.

B)     The possible benefits and risks

Some of the potential benefits to Quercetin are antioxidant and anti-inflammatory properties, which “Helps prevent or treat heart disease, diabetes, hypertension, allergic reactions, asthma, arthritis, cancer and prostate problems. Improves athletic performance, bone health and the immune response, prevents fatigue, reduces recovery time and boosts energy (UC Berkeley, 2013).”  Even though there are many studies there have been conflicting results and reports.  While reported in many different studies to be an anti-inflammatory supplement it has also been found… “to possess both mast cell stabilizing and gastrointestinal cytoprotective activity. It can also play a modulating, biphasic and regulatory action on inflammation and immunity. Additionally, quercetin has an immunosuppressive effect on dendritic cells function (Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Yin, Y., 2016).”

C)     The possible long term consequences (if any) of using this substance.

According to WebMD, “quercetin can cause headache and tingling of the arms and legs. Very high doses might cause kidney damage(N.D.).”  Although in the same article they report: “Quercetin has been safely used in amounts up to 500 mg twice daily for 12 weeks. It is not known if long-term use or higher doses are safe (N.D.).”  Because Quercetin is a flavonoid found in many different vegetables, fruits and teas a diet high in these foods will provide enough levels of quercetin to provide the reported benefit without the risk of taking too much with supplements.


Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., … Yin, Y. (2016). Quercetin,             Inflammation and Immunity. Nutrients, 8(3), 167.

University of California, Berkeley. (2013).  Berkeley Wellness. Quercetin. Retrieved from   

WebMD. (N.D.). Quercetin: Side Effects & Safety. Retrieved from   

Part 2

Rhodiola (Rhodiola rosea)  is a plant native to the colder, mountain ranges of Asia and Europe, as well as the Arctic region.  It is often called arctic root, golden root, rose root, or king’s crown, (Rhodiola, 2017).   Historically, people in these regions have used Rhodiola for anxiety, fatigue, and prevent altitude sickness.  It has also been taken as an adaptogen, which means it can aid in stress management.

Today it is used as an ergogenic aid to improve immunity in athletes.  Rhodiola rosea supplementation has the potential to protect athletes from exercise-induced susceptibility to infections by attenuating virus replication, (Ahmed, 2015).  This would be beneficial for athletes that have a high training volume and could be bordering on overtraining syndrome. Several sources reported Rhodiola easing mental fatigue.  Long term supplementation of Rhodiola has been shown to improve the body’s ability to buffer lactate levels. However, the use of Rhodiola decreased plasma free fatty acid levels.  

Rhodiola is often taken in pill form and when it is taken orally, a person may experience dizziness and dry mouth. Most common side effects are difficulty sleeping, drowsiness, gastrointestinal distress, headache, and dizziness (Mensah, 2016). A person taking a lower dose may not experience any side effects, while a person taking a higher dose may be at risk for adverse effects.  The liver is probably the most susceptible organ to chronic Rhodiola use due to the nature of the liver’s function. More research is needed to determine the effects of long term use. It is not known if Rhodiola use is banned by any governing sports body. 


Ahmed, M., Henson, D. A., Sanderson, M. C., Nieman, D. C., Zubeldia, J. M., & Shanely, R. A. (2015, 07). Rhodiola rosea Exerts Antiviral Activity in Athletes Following a Competitive Marathon Race. Frontiers in Nutrition, 2. doi:10.3389/fnut.2015.00024

Dangers of Rhodiola Rosea, also called Arctic Root, Golden Root. (2016, August 09). Retrieved from

Effects of Rhodiola rosea Supplementation on Aerobic Performance. (2012, 09). Sports & Exercise Research, 14(3). doi:10.5297/ser.1403.013

Rhodiola. (2017, September 24). Retrieved from

Rhodiola Rosea Side Effects & Adverse Reactions (List). (2015, July 22). Retrieved from

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