If you’ve been plugged into the health sphere in the last decade, even a little bit, you’ve likely heard the words “Ashwagandha,” Rhodiola,” or “Maca” mentioned here and there. Maybe you’ve tried some Mushroom Coffee or Tulsi tea. Perhaps you’ve listened to a podcast that discusses the benefits of Schisandra for Perimenopause/Menopause. Or maybe you’re currently taking Adapt +! What do all these things have in common? They’re all Adaptogens! But what exactly are adaptogens and how do they benefit our health? Let’s explore!
What are Adaptogens?
Adaptogens are active compounds in certain herbs, roots, and mushrooms that, as their name suggests, help our bodies adapt to stress – whether physical, emotional, or environmental. They help restore balance (homeostasis) after stressful situations. Adaptogens are most commonly consumed as supplements and herbal products, most often in capsule, powder, or tincture form.
A Wee Bit of History
The use of adaptogenic herbs dates back thousands of years with roots in Ayurvedic and Traditional Chinese Medicine (TCM), but the term “Adaptogen” was only introduced in scientific research in 1940 by Russian toxicologist Nikolay Lazarev who studied Schisandra and other herbs.
Research continued to evolve over the years, and in 1990, a group of scientists proposed the following definition: “Adaptogens are natural bioregulators that increase the ability to adapt environmental factors and avoid the damage caused by those factors.”
According to these early definitions, there are three qualities that plants must have to be an adaptogen:
- It is non-toxic when taken in normal doses.
- It helps your body cope with stress.
- It allows your body to return to balance (homeostasis).
How Do Adaptogens Work?
Adaptogens interact with the Hypothalamic-Pituitary-Adrenal (HPA) Axis, which controls the release of many hormones in the body, such as cortisol. Adaptogens can help regulate the stress response by reducing cortisol levels if they’re elevated (ie: stress), or increasing levels if they’re low (ie: fatigue). The goal of adaptogens is always to return the body back to a state of balance.
Ten Common Adaptogens & their Health Benefits
While there are LOTS of adaptogens out there, these are some of the more common and popular ones:
1. Ashwagandha (Withania somnifera)
Ashwagandha reduces stress and anxiety, improves sleep, support cognitive function, and boosts energy.
2. Holy Basil (Ocimum sanctum)
Also known as Tulsi, Holy Basil helps balance blood sugar and hormones, support the immune system, reduce anxiety and inflammation and promote mental clarity.
3. Rhodiola (Rhodiola rosea)
Rhodiola is often used by athletes because it enhances energy and endurance and reduces fatigue. It’s known to improve focus, memory, and mood.
4. Ginseng (Panax ginseng)
Ginseng is known for its ability to boost energy levels, reduce physical and mental fatigue, enhance cognitive function, and improve the body’s immune response.
5. Schisandra Berry (Schisandra chinensis)
Schisandra is most well-known for protecting and supporting liver function, but it also works to enhance endurance and mental clarity, support hormonal balance, improve mood and sleep, and support digestion.
6. Maca Root (Lepidium meyenii)
Maca Root supports hormonal balance and enhances energy, libido, and sexual function. It’s known to improve mood and cognitive function, and may support fertility and bone density.
7. Chaste Tree Berry (Vitex agnus-castus)
Chaste Tree Berry can provide relief for premenstrual syndrome (PMS), menopause, and menstrual cycle problems. It helps stimulate progesterone and can regulate fluctuations in estrogen and progesterone. It can also help with headache and migraine relief.
8. Cordyceps Mushroom (Cordyceps militaris)
Cordyceps is often used as a powerful tonic for the immune system and respiratory health. It boosts energy and stamina and increases oxygen utilization, so it’s often used by high performance athletes, particularly at high altitudes.
9. Reishi Mushroom (Ganoderma lucidum s.l.)
Reishi is known for its ability to calm the nervous system and promote a relaxed mind and body, but it’s also known for its benefits for the whole body. It supports cardiovascular health, energy and stamina, immune health, and overall vitality.
10. Lion’s Mane Mushroom (Hericium erinaceus)
Lion’s Mane is known as the “Smart Mushroom” for its cognitive benefits – increased focus, mental clarity, memory, and calm. It also supports the nervous system and mood.
Supplementing with Adaptogens
Adaptogenic herbs offer a holistic way to manage stress and promote vibrant health. As always, chat with your Functional Medicine Provider to determine which adaptogens might best benefit you on your current health journey.
Adapt + is one of our most popular supplements for adrenal dysregulation and stress management for good reason! The synergy of its herbal ingredients is what makes it such a game changer for patients. It features powerhouse adaptogens like Ashwagandha, Holy Basil, Asian Ginseng, Rhodiola, and Eleuthero.
Mushroom Synergy features a proprietary blend of premier quality medicinal mushrooms that promotes healthy immune response, cellular function, and detoxification pathway activity while supporting the
body’s own natural healing processes and defenses. Mushroom
Synergy is well-indicated for all phases of health as a protective, modulatory, and
restorative tonic.
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References:
- Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010 Jan 19;3(1):188-224. doi: 10.3390/ph3010188. PMID: 27713248; PMCID: PMC3991026.
- Liao LY, He YF, Li L, Meng H, Dong YM, Yi F, Xiao PG. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018 Nov 16;13:57. doi: 10.1186/s13020-018-0214-9. PMID: 30479654; PMCID: PMC6240259.
- Panossian, Alexander & H, Wagener. (2011). Adaptogens. A Review of their History, Biological Activity, and Clinical Benefits.. Herbal Gram. 90.
