The Benefits of Adaptogens: Natural Solutions for Stress Relief
Natural medicine has long appreciated the benefits of herbs and food to help with health. One such example of this is adaptogenic herbs, or “adaptogens,” which can positively impact one’s response to stress.
Your body is built to release the hormone cortisol when faced with stress, but elevated cortisol levels over long periods of time (aka chronic stress) can affect every physiological system in your body, including your thyroid and adrenal glands.
While most researchers and doctors agree that an approach to reduce chronic stress is many-layered, one powerful approach to naturally relieving stress as well as reducing long-term cortisol levels is by using adaptogenic herbs and mushrooms.
What Are Adaptogens?
Adaptogens are a unique class of plants, including certain herbs, roots, and plant substances (including mushrooms). Today, they are most commonly consumed as supplements and herbal products, such as in capsule, powder, or tincture form.
Their main purpose is to help balance, restore, and protect the body. They are used as part of a “phytotherapy” approach to healing, which refers to the use of plants for their therapeutic abilities. They are also used in homeopathy.
History and Criteria of Adaptogens
The term adaptogenic herbs or substances was first recorded in 1947 by N.V. Lazarev, a Russian scientist who used it to describe this non-specific effect that increases the body’s resistance to stress.
In a 2018 preliminary review of studies on adaptogens used in Traditional Chinese Medicine (TCM), adaptogens must meet three criteria:
- Be non-specific and must help the human body to fight against a wide range of adverse conditions, which can include physical, chemical, or biological stress. This stress may manifest as environmental pollution, climate change, radiation, infectious diseases, and even disharmony in relationships.
- Maintain homeostasis in humans — aka these substances can counter physical disorders that are caused by external stress.
- Not harm normal body functions.
This effect has been observed in animal studies, finding that various adaptogens have the ability to create this generally increased tolerance to stress.
How Do Adaptogens Work?
Research suggests that adaptogens can help promote restful sleep, boost energy during the day, and assist with things like athletic performance, recovery, and concentration while at work or school.
Just like the name implies, adaptogens help you adapt to various forms of stress. Another way to describe how they work is that they “normalize” many of the body’s processes and help keep the body in homeostasis.
Interaction with the HPA Axis
One way they do this is by interacting with the HPA axis (hypothalamic-pituitary-adrenal axis), which controls the release of many hormones. One such hormone is cortisol, a primary “stress hormone” that also contributes to symptoms associated with aging.
When cortisol levels rise, you experience the “fight or flight” response, which stimulates your sympathetic nervous system and your adrenal glands.
People who experience the fight-or-flight response on a regular basis, many times a day, may experience a state of constant stress, which can put pressure on the adrenal glands, tax the digestive tract, and cause a number of issues, like fatigue, weight gain, low libido, and acne.
Some people at the highest risk for adrenal issues include young parents, college students, and primary caregivers, like nurses or family members who care for invalid relatives or patients.
Adaptogens help buffer us against harmful effects tied to stress and, in the process, make us feel more resilient and overall healthier.
Best Adaptogens to Consider
1. Panax Ginseng
Ginseng is one well-known adaptogen, and Asian ginseng (Panax ginseng) is considered by many to be the most potent. In humans, Panax ginseng has been shown to improve feelings of calmness and some aspects of working memory performance in healthy young adults.
2. Holy Basil
Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. Holy basil benefits have long been an integral part of Ayurvedic medicine to help treat a large number of conditions.
3. Ashwagandha
Ashwagandha is often referred to as Indian ginseng. Its effects on cortisol, stress tolerance, and internal stress responses have been studied for decades.
4. Astragalus Root
Used in TCM, astragalus (Astragalus membranaceus) is known to boost immunity and potentially buffer the effects of stress.
5. Licorice Root
Licorice root can increase energy and endurance, plus help boost the immune system and support gut health.
6. Rhodiola
Rhodiola (Rhodiola rosea), or golden root, is a potent adaptogen that has been the focus of much research. Like the other adaptogens, studies show rhodiola provides a biological defense against stress.
7. Cordyceps Mushrooms
Cordyceps are fungi with antioxidant properties. They may not be adaptogens in the classic sense, but they have adaptogenic, anti-tumor, and immune-enhancing properties.
8. Reishi Mushroom
Another functional mushroom that can operate as an adaptogen, reishi mushroom is a common ingredient in TCM as well.
9. Schisandra Berry
Also called magnolia berry (Schisandra chinensis), schisandra is a medicinal berry that can help boost endurance and mental performance.
10. Turmeric
Turmeric root (Curcuma longa) is a plant that is not only used as a culinary spice but also as a natural remedy for reducing inflammation and boosting brain function.
How to Use Adaptogens: Supplements and Dosage
Adaptogens typically come in powder, tincture, or capsule forms. There’s also a growing market of adaptogen-infused foods, drinks, and tonics that are now available.
Tips for Using Adaptogens
- Take stimulating adaptogens early in the day, such as with breakfast or before a workout. These include ginseng, cordyceps, and rhodiola, which can give you energy for your day.
- Adaptogens like ashwagandha and holy basil may be better suited for nighttime, such as to help with sleep.
- Try making herbal tea using turmeric or a turmeric latte. You can also make “turmeric eggs” for breakfast and use ground turmeric in soups, stews, and sauces.
- Licorice root can also be taken in powder form, mixed into liquid, or used to make a digestive aid tea.
- Two adaptogens that are great for cooking with are astragalus and schisandra. These can be used in sauces, soups, and stir-fries to provide a complex, earthy taste.
Risks and Side Effects of Adaptogens
As always, you should discuss any new supplements or medications with your doctor before beginning a regimen. This is especially true with adaptogenic herbs, as several of them interact with prescription medications and are not recommended for people with certain conditions.
Important Considerations
- Be sure to do your research on any new supplements you are considering to find out whether or not they may conflict with any medications or conditions you may have.
- Only purchase high-quality, organic varieties from trustworthy sources.
- Pregnant women are advised to avoid adaptogen products unless working with a doctor since some can impact reproductive hormones in a way that is potentially problematic during pregnancy.
Conclusion: Harnessing the Power of Adaptogenic Herbs
Adaptogenic herbs can help protect you from the effects of chronic stress. They are thought to work by balancing releases of stress hormones, including cortisol, and by supporting the body’s ability to stay in homeostasis and adapt to illnesses or fatigue.
What Are Some Common Adaptogens?
Examples of adaptogenic foods and herbal products include ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola, and cordyceps.
The main benefits of using these products include supporting sleep, energy, focus, exercise performance and recovery, and more.
Disclaimer: The above-mentioned information is for reference purposes only