If you’re looking for a natural way to manage stress and boost your immune system, adaptogens could be your remedy. Adaptogens are herbal and plant compounds that help the body resist and adapt to stress. Their main purpose is to help balance, restore and protect the body. There are many adaptogens, and each one has a specific physiological function in which they work. Additionally, the benefits of adaptogens go far beyond stress relief.
Our bodies are built to release the hormone cortisol when faced with stress, but elevated cortisol levels over long periods of time (also known as chronic stress) can affect every physiological system in the body, including the thyroid and adrenal glands. Extensive research has been conducted showing their capability in supporting liver, adrenal, kidney, and heart functions as well as general health-supporting effects. Research suggests that adaptogens are effective at promoting restful sleep, boosting energy during the day, and assisting with things like athletic performance, recovery and concentration at work or school.
How Do They Work?
Adaptogens help your body cope with stress responses by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic-adrenal-medullary (SAM) system. The HPA axis is a stress response system that regulates your nervous, immune, and endocrine systems. When encountering emotional or physical stress, the HPA axis temporarily increases stress hormones, such as cortisol, to restore homeostasis and keep your body functioning. The SAM system is a shorter-term stress response often called “fight or flight.” People who experience the fight-or-flight response on a regular basis, many times a day, may experience a state of constant stress, which can put pressure on the adrenal glands, tax the digestive tract, and cause a number of issues, like fatigue, weight gain, low libido and acne.
Getting Started
If you’re new to adaptogens, start with a single adaptogen and monitor your response. You can gradually add more as needed, building up to a personalized adaptogen blend that works for you. Incorporating them into your routine is as simple as adding them to your morning coffee. Of course, the specific benefits of adaptogens will depend on the individual adaptogen and the person using it. But overall, adaptogens are a versatile and natural way to support general health and well-being.
Adaptogens typically come in powder, tincture or capsule forms. There are also a few adaptogen-infused foods, drinks and tonics now on the market. Most adaptogens are meant to be taken for short periods of time, about six to 12 weeks. It’s also recommended that you rotate the types you take every couple of months so your body benefits from exposure to multiple types of compounds.
A Few Top Adaptogenic Herbs
| Adaptogen | Description |
| Ashwagandha | Often referred to as Indian ginseng. Its effects on cortisol, stress tolerance and internal stress responses have been studied for decades. It may also improve brain function and lower inflammation. |
| Rhodiola | Also called Golden root, it is known for its ability to boost energy and improve mood. It may also enhance exercise performance and reduce mental fatigue. |
| Cordycep Mushrooms | Cordyceps, reishi, shiitake and maitake mushrooms, are fungi with antioxidant components. That means they have all the same benefits as antioxidant foods. Not exactly adaptogens in the classic sense, but each has adaptogenic, anti-tumor and immune-enhancing properties. Cordyceps can also impact cortisol levels and oxidative stress. |
| Holy Basil | Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. It is effective in reducing stress and anxiety, improving digestion, and promoting a healthy immune system. It may also have anti-inflammatory effects, lower blood pressure, reduce seizure activity, fight bacteria, kill certain fungi, combat viral infections, and protect the liver. |
| Ginseng | Ginseng has antioxidant effects and is used to lower stress levels and improve brain function, including memory and concentration. One study observed that it helped reduce the ulcer index, adrenal gland weight, blood glucose levels, and triglycerides. |
| Astragalus Root | Rich in polysaccharides, flavonoid compounds, saponin compounds, alkaloids and other protective chemicals, astragalus has been shown to support immune regulation by promoting proliferation of immune cells, stimulating the release of cytokines, and affecting the secretion of immunoglobulin and conduction of immune signals. It also influences blood glucose levels, in addition to lipid-lowering, anti-fibrosis and antimicrobial activities. |
| Tumeric | This culinary spice is also used as a natural remedy for reducing inflammation and boosting brain function. Curcumin is the active ingredient in turmeric. It is a potent antioxidant that can neutralize free radicals due to its chemical structure. It may be effective at reducing depression symptoms, improving memory/attention, and reducing heart disease. Curcumin has been studied as a beneficial herb in cancer treatment and has been found to affect cancer growth and development. Studies have shown that it can: contribute to the death of cancerous cells, reduce angiogenesis (growth of new blood vessels in tumors), and reduce metastasis (spread of cancer). |
The Main Takeaway
Adaptogens are not a new concept. They have been studied throughout history as a remedy to improve the body’s ability to respond to stress, increase energy and attention, and fight off fatigue. Studies show that they may be useful in fighting various diseases.
Disclaimer: This information is for educational purposes only and not meant to treat or diagnose any illnesses or conditions. Always consult with your doctor before taking any new supplement or medication. Be sure to research any possible drug interactions and potential side effects. Adaptogens are not recommended for people with certain health conditions.
