What the heck are adaptogens? That was my first thought when I first saw products marketed with this new health and wellness buzzword. Over the years, I’ve seen enough “miracle” supplements and nutritional “game changers” to know they’re never what they advertise.
Stress is at an all-time high. It feels like it’s been a mounting issue since the pandemic. Naturally, we’re all looking for solutions to help manage stress! So, of course, companies capitalize on potential solutions – not all of them safe or effective.
That doesn’t mean, though, that adaptogenic supplements don’t have benefits. After diving into some research and studies, I’m here to break down the what and why of adaptogens in your diet.
What are adaptogens?
In the simplest terms, adaptogens are substances that help the body resist stress. A study published in the National Library of Medicine (linked above) states, “Studies on animals and isolated neuronal cells have revealed that adaptogens exhibit neuroprotective, anti-fatigue, antidepressive, anxiolytic, nootropic and CNS stimulating activity.”
Let’s break that down.
Neuroprotective – Protecting the nerve cells against damage, degeneration, and impaired function.
Anti-Fatigue – Preventing or lessening fatigue.
Antidepressive – Preventing or lessening depressive symptoms, stabilizing mood.
Anxiolytic – Reducing anxiety.
Nootropic – Enhancing memory or cognitive function.
CNS – Stands for the central nervous system. Stimulation increases alertness, attention, and energy.
Adaptogens are thought to work by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s response to stress. They are believed to enhance the body’s ability to cope with stress by balancing hormones and improving immune function. Now, let’s get this straight – there’s still contention among the medical community about adaptogenic efficacy. To me, all the promises sound too good to be true.
But do adaptogens work?
Adaptogenic theory is rooted in traditional and folk medicine, and your mileage may vary. Some people believe it wholesale, others are skeptics, and some see it as pure snake oil. I’m not here to tell you where to fall. However, some studies suggest there’s something to this whole adaptogen thing.
There are a few issues with these studies, though.
Issue #1 – Limited Evidence
Most of our evidence on adaptogens is anecdotal or based on tradition. While there have been a growing number of scientific studies, there’s plenty of debate and discussion about these substances.
Issue #2 – Placebo Effect
Let’s not deny the placebo effect. The positive effects of consuming these substances may come down to psychology. While we can look at cortisol levels for definitive evidence of an impact, much of the adaptogenic promise is based on how people feel. That’s a lot tougher to measure!
Issue #3 – Methodology Versus Practical Consumption
Adaptogens come in many forms: teas, capsules, powders, food additives, etc. These are compounded in various forms and dosages on top of depending on the body’s individual ability to absorb the nutrients. What you need and the best way to consume it varies! Many studies are on animals or in vitro (in test tubes or petri dishes), too.
6 Common, Accessible Adaptogens
Remember that there are gaps in high-quality research with all of these substances. Generally speaking, there’s no harm in trying them out. Even a positive placebo effect might be reason enough to try it.
#1 – Ashwagandha
An evergreen shrub consumed for alleged stress-reducing properties. It may lower cortisol levels and help with anxiety, stress, and fatigue. It’s also used to improve energy and focus. You’ll find ashwagandha in supplement capsules or gummies and tea blends.
#2 – Ginseng
If you’ve heard of any of these adaptogens, it’s probably ginseng. It’s said to boost energy, improve cognitive function, and reduce stress. Ginseng is also believed to support immune function and improve endurance.
#3 – Holy Basil (Tulsi)
Tulsi is believed to help with stress relief, inflammation, and immune system support. Studies on animals suggest that tulsi seed oil may work to prevent blood vessel and heart changes with stress.
#4 – Rhodiola Rosea
This flowering perennial supposedly enhances physical performance, reduces fatigue, and improves mental clarity. It may help the body adapt to stress and improve symptoms of anxiety.
#5 – Maca Root
Often used to enhance energy, stamina, and endurance. It’s also reputed to improve mood and support hormonal balance, particularly in women.
#6 – Reishi and Lion’s Mane Mushrooms
These ‘shrooms (but not those kinds of shrooms) are known for their potential to support the immune system, reduce stress, improve sleep, and promote longevity. They’re also believed to have anti-inflammatory and antioxidant effects that enhance brain health and cognitive function.
At the end of the day, there’s not much solid evidence to support the claims about adaptogens. That said, if you’re feeling chronically stressed or tired, there’s no actual harm in trying a “natural” solution. Sip on a tulsi tea or have some reishi mushroom powder in your coffee. If you feel a difference, you feel a difference.
What are your most effective stress-management strategies? Share in the comments.