Chronic stress has become an almost constant companion in today’s fast-paced world. It’s often written off as something expected or justifiable for adults — a badge of honor, if you will, for keeping all the plates spinning in the air (even if only just). Thankfully, as the adverse health effects of chronic stress continue to come to light, many are turning to natural resources to help manage this stress, causing adaptogens to emerge as a popular solution. But what exactly are adaptogens, how can they benefit one’s health, and how should they be used for stress support? These are all questions I will answer in this post.
What Are Adaptogens?
Adaptogens are natural substances, typically derived from herbs and mushrooms, that help the body adapt to stress and maintain balance. They work by modulating the body’s stress response, ensuring that it remains within a healthy range. This concept has its roots in traditional medicine systems, such as Ayurveda and traditional Chinese medicine, among others, and has been used for centuries to promote resilience and vitality. They are also becoming a key player in the world of Western herbalism.
I like to think of adaptogens as substances that keep your body flexible so it can adapt to every day (and not so every day) stressors. It’s like having a rubberband that can be pulled and stretched but easily returns to its natural shape.
How Do Adaptogens Work?
When we encounter stress, our bodies respond in three stages: alarm, resistance, and exhaustion. Adaptogens are believed to prolong the resistance phase, allowing the body to cope more effectively before reaching the exhaustion stage. They achieve this by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system, which is central to the body’s stress response (Howley, 2023).
Common Types of Adaptogens and Their Benefits
- Ashwagandha: Often referred to as Indian ginseng, ashwagandha is renowned for its ability to ease anxiety and improve sleep quality. Studies have shown that it can lower cortisol levels, the primary stress hormone, thereby promoting a sense of calm (Salve et al., 2019).
- Rhodiola Rosea: This herb is known for enhancing mental clarity and decreasing fatigue. It’s particularly popular among individuals looking to boost their physical and cognitive performance under stress.
- Holy Basil (Tulsi): Beyond its culinary uses, holy basil has been shown to combat anxiety and inflammation. It’s often consumed as a tea to promote relaxation and support immune function.
- Reishi Mushroom: Known as the “mushroom of immortality” in Chinese medicine, reishi is believed to enhance immune response and improve sleep. It’s commonly used to promote overall wellness and longevity.
- Eleuthero (Siberian Ginseng): Eleuthero is prized for its ability to increase energy, enhance physical endurance, and improve mental performance. It’s often used by athletes and individuals recovering from illness to support overall vitality.
- Schisandra Berry: This adaptogen is known as the “five-flavor fruit” because it incorporates all five basic tastes. Schisandra is believed to improve focus, support liver function, and increase energy while reducing stress.
- Cordyceps: This unique fungus has long been used in traditional medicine to enhance stamina and boost lung capacity. It’s particularly favored by those looking to improve athletic performance and energy levels.
- Licorice Root: While best known for its flavor, licorice root is an adaptogen that supports adrenal health and helps regulate cortisol levels. It’s also used to soothe the digestive system and promote overall resilience.
When selecting an adaptogen, consider your specific wellness needs and health goals so you can choose the right one for you. Also, if you’re unsure which is best, consult with a clinical herbalist or your healthcare provider first.
Incorporating Adaptogens into Your Routine
Adaptogens are available in various forms, including capsules, powders, and teas. Consider your lifestyle and use the best option for you. Capsules are convenient and can be taken on the go, but you often have to take several pills each day to get the appropriate dosage. Powders can be added to foods (don’t heat them, though), and teas can be sipped regularly throughout the day. Again, these preparations should be used regularly to ensure you get a sufficient daily dose.
Here are some adaptogen recipes I’ve used over the years.
Potential Side Effects and Considerations
When using adaptogens for stress support, it’s essential to source a high-quality product from reputable suppliers to maximize benefits. I’d recommend choosing reliable brands that utilize 3rd-party testing, as some supplement companies have been known to substitute lesser-quality ingredients for the real thing or contain dangerous contaminants. Some of my favorite sources for adaptogens are Mountain Rose Herbs, Earthly (10% off with GUH10), Oregon’s Wild Harvest, Herb Pharm, and Gaia Herbs.
While adaptogens are generally considered safe for most individuals (termed as a tonic in the herbal world), they can interact with certain medications, such as some antidepressants, and may not be suitable for everyone. For instance, individuals with autoimmune conditions, those who are on immunosuppressive medications, or those who are pregnant should exercise caution. As always, consult with an herbalist or a healthcare professional before adding new supplements to your regimen, particularly if you are taking medications, have chronic health conditions, or are pregnant or nursing.
Conclusion
Adaptogens offer a natural and holistic approach to managing stress and enhancing overall well-being. By understanding their benefits and incorporating them thoughtfully into your routine, you can harness the power of these ancient plants to navigate the challenges of modern life.
If you found this information helpful and want to learn more about using herbs and living life a bit more naturally, sign up to receive my Botanical Letters, delivered right to your inbox every week or two. I’ll even send you my free ebook, The Home Apothecary, when you do, so you can get your herbal apothecary started ASAP!!
Love and light,
Meagan
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REFERENCES:
- Salve J, Pate S, Debnath K, & Langade D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12):e6466. doi:10.7759/cureus.6466
- Howley, E.K. (2023). Adaptogens 101: Boosting Your Bodies Resilience and Balance. Retrieved from https://health.usnews.com/wellness/articles/what-is-an-adaptogen?utm_source=chatgpt.com