Adaptogens

Stress, we all have it. In today’s rush, rush society, it seems that everyone is dealing with some level of stress in their lives. Stress is a broad term used to describe an emotional, physical, social or economic factor that requires a change or response (Mosby, 1994). Stress can trigger the body to go into a fight or flight response, which can cause the release of hormones or an increase of adrenaline (American Psychology Association, 2023). While some stress can be motivating and even help you perform better in certain situations, excessive or chronic stress can have a negative impact on your overall health. Chronic stress has been linked to higher levels of anxiety and depression, high blood pressure, headaches, and weakened immune function (Tulswani & Vohora, 2024).

Stress interventions are vast and have been around for many years, including areas like relaxation techniques and exercise. But recently new light is being shed on the use of adaptogens in management of stress. Adaptogens are an ancient form of Chinese medicine. Adaptogens are a class of plant extracts such as herbs and mushrooms that are believed to help the body adapt or adjust to chronic exposure to stress, support overall health and promote homeostasis (Tulswani & Vohora, 2024).

Criteria

Three criteria must exist for a substance to be defined as an adaptogen:

Why Take Adaptogens?

Adaptogens support the way that your body handles stress. People consume adaptogens for various reasons, including:

Different Types of Adaptogens

Adaptogens are derived from plants and therefore can be consumed either by adding them to food or beverages (Healthline, 2022). Typically, adaptogens are very well tolerated but side effects are possible. Most common side effects are abdominal pain, constipation, nausea and diarrhea. Allergic reactions are very rare but can occur (Clevland Clinic, 2024).

Ashwagandha - Studies indicate that ashwagandha possesses antistress, antioxidant, anti-inflammatory and immunomodulatory properties. It also appears to have a positive influence on the endocrine, nervous and cardiopulmonary systems (Mishra & Singh, 2000).

Ginseng - Ginseng is a well known adaptogen with strong use in traditional Chinese medicine. It is used to improve energy levels, enhance cognitive function and support the body’s response to stress. Ginseng has been shown to reduce stress, increase energy, improve blood sugar, lower cholesterol and boost the immune system (Cleveland Clinic, 2024).

Rhodiola - Known as the “golden root,” this has the reputation for decreasing depression, eliminating fatigue, enhancing work performance and preventing high altitude sickness (Kelly, 2001).

Lions Mane - Is a mushroom that contains compounds that stimulate brain cell growth and protect against damage to the brain caused by Alzheimer’s disease. Also is shown to reduce risk of anxiety and depression (Healthline,2022).

Maca - The maca root is an adaptogen that increases energy and balance hormones by improving sexual function and increasing fertility (Lee et al., 2016).

Holy Basil - Holy basil is not to be confused with sweet basil which is frequently used for cooking. Holy basil is in the mint family of herbs. It is a powerful antioxidant that has demonstrated support in the body’s natural response to stress, and promotes mental clarity. Holy basil also has antibacterial characteristics as well as antifungal and anti-inflammatory properties.

Reishi Mushroom - Reishi is a medicinal mushroom with adaptogenic properties believed to assist in the treatment of conditions such as chronic hepatitis, hypertension, insomnia, diabetes, asthma and cancer (Batra., et al., 2013).

Conclusion

Managing stress is important for overall wellbeing. Techniques like relaxation, regular exercise, and adaptogens can all play a role in lowering stress levels. Although adaptogens work as a temporary bandage, they are not the solution to long-term stress. Before you start using a an adaptogen supplement make sure to check the label on how much and how frequently to use them. Also make sure you review with your healthcare provider if taking an adaptogen is right for you.

References