Adaptogens or edible plant extracts are more than an American health fad. They have been used to treat ailments for generations, especially in Asia and India. They can help our bodies manage stress and maintain balance or homeostasis. Adaptogens are experiencing a resurgence but always consult a healthcare provider before using them.
How Adaptogens Boost Health and Resilience
Adaptogens strengthen our internal systems to promote vitality, stabilize mood and improve performance and focus. They are best consumed as supplement capsules or teas.
Adaptogens help our bodies build resilience to stress and lessen further effects on the body. They are not a cure and may not work in extreme or immediate cases of anxiety or depression. They work best with a balanced diet and adequate hydration.
How Do Adaptogens Work?
While studies on adaptogens are ongoing, researchers believe adaptogenic herbs interact with the hypothalamic-pituitary-adrena (HPA) aixs, a complex system of glands, hormones and receptors. The HPA axis is central to the body’s homeostasis, stress response and energy metabolism.
When we consume adaptogens, their organic properties and compounds work with the HPA axis to help balance our systems. If there’s too much of one hormone, for instance, the adaptogens help lower it. Conversely, if there isn’t enough of a hormone, adaptogens can help replenish levels.
Research also shows adaptogens interact with the immune-neuro-endocrine system, which helps the body regulate its use of energy and maintain strong immune defenses.
Popular Adaptogenic Herbs
Adaptogens are known for their stress relief, but each herb has its own unique properties that make it useful for specific ailments. Start slowly and stick to one herb at a time instead of trying several at once so you can determine effectiveness. They are meant to be taken over time to help your body build resilience.
Here are some common adaptogenic herbs and what they help.
Stress and Anxiety
Ashwagandha, also known as Withania somnifera and Indian ginseng, is a shrub used in the ancient Hindu system of medicine. Several clinical studies have found it can help reduce anxiety.
Tulsi, known as holy basil or queen of herbs, is another shrub commonly used in Hindu medicine to promote focus and alleviate anxiety.
Fatigue
In two separate studies, researchers administered Rhodiola or Rhodiola rosea to doctors on night duty and students during exams. Results suggest Rhodiola can significantly reduce fatigue when compared to placebos. Further research is needed.
Ginseng, commonly known as American ginseng or Asian ginseng, its use for medicinal purposes traces back thousands of years in Asia. Both types of ginsengs have resulted in reduced fatigue levels in clinical trials. At least one study of American ginseng also supports its use for cancer-related fatigue.
Immune Health
In addition to its anti-stress benefits, tulsi can boost your immune system by helping regulate its response.
Reishi mushrooms are a fungus adaptogen. Their immune-enhancing properties have been observed in several studies testing reishi’s effectiveness in treating cancerous tumors. Reishi mushrooms increased the number of certain white blood cells in patients undergoing chemotherapy and/or radiation therapy. Participants also experienced improved quality of life. Experts concluded reishi mushrooms work best with other cancer treatments and are not effective for tumor shrinkage when used alone.
Potential Risks and Side Effects
Adaptogenic herbs are nontoxic plants with gentle effects; however, always talk with your healthcare provider before consuming adaptogens. This is especially important if you are pregnant, breastfeeding or immuno-compromised.
Adaptogens may react with other medications and their effectiveness can vary from person-to-person. They are best ingested in small doses over a day instead of larger doses in a single sitting.
Always ensure you are purchasing safe adaptogens. Look for good manufacturing practices or GMP certified and third-party testing, such as ConsumerLab.com. Natural supplement store staff members may also provide helpful information.
Adaptogens can help the body’s internal systems build resilience for long-term wellness.
