What is an Adaptogen?

Adaptogens can help you feel calmer and perform better when dealing with life’s day-to-day challenges. They can also help the body normalize its function when you’re faced with strenuous physical activity, loss of sleep and other physical and biochemical forms of stress.

Given the pressures of modern life, none of us are immune to stress. Jobs, health, bills, relationships, environmental toxins and poor nutrition to name a few. This can overwhelm the body’s ability to cope, resulting in insomnia, fatigue, anxiety, depression and physical illness. Here are adaptogens to the rescue!

What is an Adaptogen?

Soviet scientists coined the term adaptogen in 1964 to describe herbs that increase the body’s nonspecific resistance and vitality. These plants help the body adapt to and defend against the effects of various stressors as well as increase work capacity and efficiency with improved ability to concentrate.

Adaptogens are plants with three characteristics. First, adaptogens are nontoxic, which means they can be safely taken for extended periods of time. Second, an adaptogen produces a nonspecific biological response that improves the body’s ability to resist multiple forms of stress, including physical, chemical and biological stressors. And third, adaptogens have a normalizing influence, meaning that whatever direction the stressors are throwing the body out of balance, adaptogens help to bring the system back into balance.

All the herbs that have been identified as adaptogens have these characteristics, but each adaptogenic plant has its own unique set of properties. Also, adaptogenic effects aren’t based on a particular group of chemical compounds, so the “active constituents” of adaptogens vary considerably, but all of them help the body function better under stress.

Benefits

Researchers have found they have several effects on the body[1] such as:

*neuroprotective elements
*anti-fatigue properties
*anti-depressive effects
*stimulant for central nervous system

Also known to increase mental work capacity, enhance attention, and prevent stress and fatigue.

Major Adaptogenic Herbs

Each adaptogenic plant has its own unique qualities. Following is a list of commonly used herbs with indications for use.

Eleuthero root – aka “Siberian Ginseng” [This herb actually is not ginseng, but it works in similar ways. Provides energy and helps overcome exhaustion.]

Eleuthero was the first herb identified as an adaptogen and has been researched extensively. In Russia, they conducted hundreds of clinical trials measuring its adaptogenic effects in a wide variety of stressful situations. They documented improvement in mental alertness, energy, work output and the performance of both physical and mental tasks.[2] For example, studies showed that athletes had better stamina, increased oxygen uptake, improved performance and faster recovery when taking eleuthero. Factory workers and truck drivers got sick less often. There were also reports of reduced fatigue and better sleep. Anxiety also decreased in workers and performance improved.

Eleuthero can reduce the incidence of colds and other infectious diseases. It is also useful for athletes, people who work night shifts, and aiding mental alertness and memory when a person is under a lot of stress. It can also be helpful for adrenal fatigue and jet lag. Eleuthero root is well tolerated by men, women, teenagers, the elderly and everyone in between. It is unlikely to cause over stimulation, like Asian or Korean ginseng, when taken for long periods.

Adaptogens are stress-response modifiers that increase an organism’s nonspecific resistance to stress by increasing its ability to adapt and survive. [a]

Ginseng (Korean and American)

Both Korean (or Asian) ginseng and American ginseng have adaptogenic properties. Korean ginseng is more warming and stimulating, while American ginseng is more cooling and nourishing. American ginseng helps to enhance immune function and reduce stress. It also acts as a digestive tonic and has a general anti-aging effect, helping elderly people stay healthier. Very small doses of American ginseng are needed to create this effect. Just one-quarter of a capsule daily is enough to gradually restore health.

Korean ginseng is more warming or stimulating and is generally more suited for people who are exhausted and feeble. The person who needs Korean ginseng tends to be cold, pale, tired or short of breath. It is very useful for adrenal exhaustion (with dark circles under the eyes and a quivering tongue) and combines well with licorice for this purpose. It may also help middle aged and older men who suffer from a lack of sexual desire and potency.

Ashwagandha

This herb is not a stimulating adaptogen, but relaxing and nourishing. Evidence suggests that prolonged exposure to emotional stressors increases a person’s risk of developing cardiovascular disease, metabolic dysfunction, and depression. It relieves stress without overstimulation. It produces an action similar to GABA, a natural chemical that is a brain relaxant and anti-anxiety neurotransmitter. It balances both low and high cortisol levels. (Adrenal exhaustion, anyone?)

It is an immune modulator, which means it counteracts the negative effects of stress on immunity. It boosts white blood cells-enhancing NK (natural killer) cell activity, which is an important aspect of the (early) innate immune response to infections. [3] It also has anti-inflammatory and aphrodisiac properties.

A key factor for an herb to be an adaptogen is it must help you combat damage to your body caused by stress. A study published in the Indian Journal of Psychological Medicine[4] notes that ashwagandha has proven repeatedly to help reduce stress-related damage. In this small study people who took a 300mg capsule of ashwagandha root extract twice daily experienced a drop in their cortisol levels. Cortisol is the hormone your body produces when you’re stressed. If you do not address this, it can increase your risk of serious health problems such as cardiovascular disease, osteoporosis, insulin resistance and diabetes.

Anyone who is stressed to the point of nervous fatigue and insomnia can benefit from ashwagandha, especially if they have other hormonal imbalances like low sex drive, low thyroid, or adrenal fatigue.

After taking it for a month or more you should be able to gradually decrease the dose and stop taking it altogether and still experience positive benefits.

Interestingly, meditation exerts similar effects on the body as ashwagandha![5]

Rhodiola rosea

This herb is an effective stimulant helping the body regulate stress response. A report in Phytotherapy Research shows that R. rosea worked quickly and lasted for 4 to 6 hours.[6] Another study in the Nordic Journal of Psychiatry details improvements in mild to moderate depression.[7]

According the the Physician’s Desk Reference for Herbal Medicines, in clinical trials Rhodiola showed significant improvement in physical and cognitive deficiencies. It improved endurance exercise capacity and significantly improved fatigue. It improves mood, energy level, and mental clarity with an antidepressant effect. Combining Rhodiola with Ashwagandha is a superb and potent duo for combating our routine stressors in our world today.

Schizandra

In Chinese medicine, Schizandra is known to strengthen the Qi (“chi”), quiet the heart and spirit, and enhance the body’s resistance by increasing energy and strength. It has also been studied showing improvement in cardiac function as well as exercise performance. It has a calming effect on the nervous system. It can have a central nervous system depressant effect, therefore it is very commonly used in combination formulas containing ginseng to relieve stress. Calming but energizing at the same time.

Holy Basil (Tulsi)

This is not the cooking herb in your garden. It is an adaptogenic plant that helps your body adapt to stress whether chemical, physical, infectious or emotional. It also promotes mental balance. Holy basil has been shown to have anti-depressant and anti-anxiety properties. [6] Studies have shown that it can help people feel more social and less anxious.[8]

Ayurvedic practitioners recommend drinking holy basil, aka Tulsi, as tea using the leaves. And since it’s caffeine-free, it’s OK and even recommended to drink daily. The act of drinking tea can be ritualistic and as calming as yoga. It fosters clear thoughts, relaxation, and a sense of well-being. It also is available in capsules if you prefer that over tea.

Not sure which one is best for you? You really can’t go wrong with any one of these. Add an adaptogen to your daily routine and see how much better you can feel!

In summary:

Research shows adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive rather than just muddle through.

So whether you’re training for a marathon, chasing little ones at home, or even just sprinting through a stressful midday meeting, adaptogens may be key!

Note: while some of my blog posts have linked to recommended products, I have discontinued in doing this. I encourage you, the reader, to search for the best quality product online or in your local natural foods store.