What are adaptogens?
Adaptogens are useful plants that have been used for centuries, especially in traditional Chinese medicine and Ayurvedic healing methods. Currently, they are a current trend in health care, and for good reason.
Better-known adaptogens such as ashwagandha (Withania somnifera) and turmeric (Curcuma longa) have research-backed benefits that include both mind and body. 1 Ultimately, these herbs and roots have properties that support our ability to manage stress, which undoubtedly has a major impact on our physical and mental health. 2
Like herbal medicine in general, adaptogens have become increasingly popular and available over the years. Although many of them are grown and harvested in Asian countries, they can be distributed worldwide in the form of capsule supplements, powders, teas, and tinctures (liquid herbal extracts).
Adaptogens contain plant compounds such as alkaloids, terpenoids, flavonoids, and coumarins, which realize their potential positive effects in humans. They work by affecting certain body tissues and organs to reduce stress and fatigue and restore the body's natural balance, especially when you're under stress, anxiety, anxiety, and stress.
Why do we need adaptogens?
Our bodies are amazing machines that are constantly undergoing many internal processes. During stressful situations, our adrenal glands release stress hormones in response to the sympathetic nervous system — also known as the fight-or-flight system — fight or flight.
Of course, when you're stressed, it usually means that your cortisol levels will get high. This is the moment when adaptogens can intervene. The chemical properties of these powerful plants affect the hypothalamus-pituitary-adrenal axis that governs our body's response to stress.
With their help, you can put yourself in a better position to deal with the minor stressors of everyday life through natural substances that have been used by different cultures around the world for countless generations. And according to the original definition, adaptogens must meet three criteria for:
- They should be non-specific and help the body in various adverse conditions, such as physical stress or environmental stress.
- They need to counteract the physical impact of stress.
- They should not disrupt the normal operation of the body.
In addition, adaptogens can be divided into two categories:
- Plant-based adaptogens Examples of natural plant-based adaptogens include extracts of: Asian ginseng (Panax ginseng), Siberian ginseng (Acanthopanax senticosus), formerly known as Eleutherococcus senticosus, Rhodiola crenulata, Schisandra chinensis.
- Synthetic adaptogens - Examples of synthetic adaptogens include: bromantane, levamisole, afobazol, bemethyl.
Which adaptogen is right for you?
Each adaptogen has a different effect on the body, so the choice of which one to try will depend on the effect you are looking for. Ashwagandha, for example, can both energize you and relax you. Astragalus helps to overcome fatigue and exhaustion, but also to cheer you up. Let's take a look at some great adaptogens.
Ashwagandha
Also known as Indian ginseng, ashwagandha is a small shrub that grows in India, North Africa and the Middle East. Consuming this long-used adaptogenic herb can help the endocrine glands in the hypothalamus-pituitary-adrenal axis communicate effectively a key component of a normal, healthy stress response. 3
Ashwagandha has been studied extensively for its potential benefits in improving sleep and responding to stress. One study revealed that participants had improved overall sleep quality when they took ashwagandha extract supplements for six weeks. Additionally, a study conducted on 64 participants showed that ashwagandha root extract supports their ability to withstand daily stress. Overall, research supports the idea of using this herb to balance mind and body and respond better to stress.
Rhodiola crenulata
Grown in the cold, mountainous regions of Europe and Asia, rhodiola is a root that contains more than 140 active compounds. Like Ashwagandha, it has been used for centuries for its potential benefits for cognitive function.
In fact, a clinical trial conducted on participants who underwent stress-related burnout showed clear improvement when taking rhodiola rose supplementation. This result suggests that this adaptogen may increase the body's resistance to stress. Additionally, rhodiola can help achieve a balance between mind and body by potentially limiting fatigue.
Asian ginseng (Panax ginseng)
Asian ginseng should not be confused with its American analogue Panax Quinquefolius. Panax ginseng, or Asian ginseng, contains powerful active components called ginsenosides. Studies have shown that this excellent adaptogen can provide several health benefits, including an anti-inflammatory effect and support for cognitive function.
Also, Asian ginseng may help curb physical and mental fatigue and offer support under daily stress by interacting with the hypothalamic-pituitary-adrenal axis and related hormones. 4
Cordyceps
The cordyceps mushroom is a staple in traditional Chinese medicine and contains various bioactive components, including cordycepin, cordycepic acid, adenosine, polysaccharides and beta-glucans, plant sterols, and others. In addition, there are proteins, fats, essential amino acids, carotenoids, flavonoids, vitamins and minerals.
So what makes this mushroom useful in terms of mind-body balance? Not only does it offer the potential to maintain a healthy response to inflammation, but it can also improve endurance and resilience during exercise.
It is interesting to point out that one of the hundreds of species of cordyceps mushroom has anti-cancer properties described in scientific publications. Cordyceps militaris, for example, reduces oxidative stress and regulates immune T cells to inhibit metastatic invasion of melanoma (a type of skin cancer). 5
Cordyceps sinensis - another type of cordyceps mushroom, has antidepressant effects due to its active substances: arachidonic acid, linoleyl acetate, beta-sitosterol, peroxyergosterol, cerevisterol, cholesteryl palmitate and CLR. 6
Schisandra chinensis
Called the "five-flavored fruit," schisandra fruit contains lignans, powerful polyphenolic compounds that can have a positive impact on overall health. Additionally, quercetin and hesperetin, two flavonoids found in schisandra, help rid the body of free radicals and relieve oxidative stress.
In addition, clinical studies have shown that schisandra can help muscle strength and recovery, so if you're trying to achieve results in sports, this adaptogen can be especially helpful. 7
Reishi mushrooms
Grown in hot and humid regions of Asia, this mushroom contains triterpenoids, polysaccharides, and peptidoglycans, all of which can have powerful effects on mind-body balance.
In vitro studies have shown that reishi mushrooms affect white blood cells and immune function. Although more research is needed in this area, it can boost your immune system. Preliminary studies reveal that reishi mushrooms can also help reduce fatigue.
Astragalus
Although there are more than 2,000 species of astragalus, only two are primarily used in dietary supplements. And thanks to its active plant compounds, this root can provide benefits to the mind and body on a number of levels.
Astragalus can provide support to the immune system by boosting the production of white blood cells in the body. A study in rodents revealed that administration of Astragalus membranaceus improved spatial learning and memory, and relieved mild stress-induced anxiety.
How to use adaptogens?
Adaptogens can have a powerful effect, so it is important to follow the instructions for their use. A medical practitioner may recommend specific adaptogens and certain doses that suit the individual condition. They can also adjust your dose as needed based on the effects expected.
Always consult a doctor before taking adaptogens or any type of supplement. They may interact with medications and may not be suitable for everyone.
It is also important to consult a doctor before using supplements if you are pregnant or planning a pregnancy or breastfeeding. Some supplements, including adaptogens, can harm the developing fetus or baby.
