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Adaptogenic Herbs: What are they and are they good for you?

You’ve likely seen an increase in the popularity of mushrooms and herbs for better health. Ads tout the benefits of these natural remedies for anxiety, stress, immune health, and others. But is all of this true or is it just a gimmick to sell more products? In this article, we will talk about adaptogenic herbs or adaptogens: what they are and if they’re good for you.

Adaptogenic Herbs

Adaptogenic Herbs

What are adaptogens?

Adaptogens or adaptogenic herbs are plants that help the body deal with stress. While the definition of adaptogens has been tweaked over the years, this is their main consideration — how they help the body manage stress by exerting positive effects on homeostasis and the hypothalamic pituitary adrenal (HPA) axis. 

Adaptogens aren’t a new fad, though. They’ve been used for centuries in traditional Chinese medicine. They became more popular globally during World War II when the Russian military started using the plants to create their own super soldiers. The adaptogens were used to improve their vision during the night, avoid exhaustion, and increase their physical well-being in addition to requiring less sleep, food, and water.

In the military, there are many more stressors than those in everyday life. They’re exposed to more chemical toxins, higher levels of immediate danger, and need to be in a constant state of awareness. This can become exhausting and cause even more stress to the body. Adaptogens seemed to be the answer to avoid that.

In our daily lives, we experience stress in multiple forms: physical, emotional, environmental, infectious substances, etc. Every form of stress isn’t unhealthy (i.e. exercise), however, they do all cause metabolic reactions within the body that if they aren’t counterbalanced can cause harm or disease.

Adaptogens have a non-specific way of addressing the body as a whole and giving it the support it needs on a molecular level.

The hypothalamic pituitary adrenal (HPA) axis controls the hormonal release in response to stress. The HPA axis is a major focus when it comes to conditions like anxiety, depression, fatigue, and other common conditions that affect everyday abilities. It is also the most affected by adaptogens.

Adaptogens and Stress: How Adaptogens Affect the HPA Axis

Your hypothalamus, pituitary gland, and adrenal glands are the three organs that make up this axis. In response to stress, they send out stress hormones and other biochemical signals that prep your body to deal with the stress at hand. 

Unfortunately, the stress this response was meant for, is no longer the same type of stress we experience today (i.e. running from wild animals vs tight deadlines at work). Our bodies don’t know the difference, however, and just respond with AHHHHHH I’M STRESSED!

The three phases of stress are:

  • Alarm — letting the body know something is up and it needs to get into hyper gear
  • The phase of resistance — this helps the body to fight the stressor and allows for a heightened level of focus and energy
  • Phase of exhaustion — once our body no longer perceives a threat it comes down off the adrenaline high and enters a state where it should be able to leave the stress behind

Modern stress often doesn’t stop when it’s supposed to and can tax your body. This can lead to fatigue, lowered immunity, and disease onset or progression. 

Often when we feel like this we reach for caffeine, but unfortunately, that can cause an additional surge of cortisol to be released — further taxing your adrenal glands.

Adaptogens on the other hand allow the phase of resistance to be longer. This means you reap the benefits of more focus and energy without a crash later. While adaptogens lengthen and strengthen this period of the stress response, it does not cause harm to the body. 

The phytoconstituents in these herbs also help to support different cellular processes in the meantime, helping to support your body as a whole.

Are Adaptogens Safe to Use?

So adaptogens sound pretty great, right? Who doesn’t want better focus, less fatigue, and better productivity and health? But are they really all they’re cracked up to be?

On a general basis, adaptogens are safe to use. They can be used periodically or regularly. The main complaints that have been seen from using adaptogens are allergic reactions and digestive disturbances. 

Since they are potent herbs, you should always consult a doctor before use. There have been some reported interactions with medications. Some adaptogens are known to alter blood pressure and blood sugar levels and affect your thyroid or other organs. 

So it is always best to err on the side of caution and talk to your primary care physician about your goals with adaptogens and which one may be best for your individual needs.

What Adaptogens are Best and How to Use Them

So if you’re cleared to use them, and you’re interested in the many amazing benefits of adaptogens, here is a quick breakdown of common ones and how you can go about harnessing their wonderful health-boosting properties.

Amla

Amla is a very important adaptogen used in Ayurvedic medicine. This potent polyphenol helps to boost the immune and neuroendocrine systems. It is often used to boost vitality and vigor in people as they age. 

Ashwagandha

Ashwagandha is commonly used for anxiety, depression, and related issues. Its powerful effects calm the mind and reduce inflammation. It has also been shown to improve immune function while stimulating the thyroid. Specific to athletes ashwagandha has been shown to help increase muscle strength and endurance. 

Ashwagandha can also reduce appetite and may cause constipation.

Ginseng

Ginseng comes in many forms, but most do similar things within the body. Ginseng has been used to reduce stress and anxiety while offering energy plus muscular endurance and recovery. Ginseng is fantastic at regulating the HPA axis and the immune system. It helps to reduce states of inflammation and promote health. 

If you experience insomnia or hot flashes, ginseng can make them worse. 

Holy Basil

Holy basil, sometimes called tulsi, is a great herb to have around. It’s easy to incorporate into your meals, and you reap amazing benefits. Holy basil was found to protect the body from all kinds of stressors ranging from environmental pollutants to metabolic stress to prolonged physical exertion. It can normalize the adrenal glands and blood sugar, pressure, and lipid levels, in addition to improving cognitive abilities. It has anxiolytic and antidepressant properties that can also improve mood.

Maca

Maca is a great herb for reproductive wellness. In addition to its ability to manage stress, it can help both men and women who experience conditions of the reproductive organs. In addition, it is a great herb to promote brain health and the ability to learn things easier and think more clearly. To enhance your HPA axis and immune system, maca brings balance to the adrenal glands.

Adaptogenic Mushrooms

Several types of adaptogenic mushrooms offer a plethora of health benefits. Lions mane, cordyceps, maitake, and shiitake to name a few. Adaptogenic mushrooms can help to improve focus and cognitive abilities. In addition, they can improve energy and endurance levels all while boosting the immune system. Might be time to give those mushroom coffees a try!

Rhodiola Rosea

Rhodiola rosea goes by many names including arctic root and rose root. This root is used for multiple reasons. It is great for anxiety, depression, and immune health, and it offers protective effects to the heart, brain, liver, and nervous system. Rhodiola rosea can also help to improve strength and endurance when exercising.

Rhodiola rosea has the potential to cause dry mouth, excessive saliva production, or dizziness. 

Schisandsra

Schisandsra is a fantastic herb for those who experience mental health issues. Schisandsra can help those with anxiety and schizophrenia. It helps protect the heart, brain, and liver, while providing a sense of clarity of the mind. Schisandsra is a great herb for those who feel physically or mentally fatigued. It can not only balance these feelings of fatigue but can promote physical performance. This stimulating herb does not wear off the way other stimulants do so the same dose can help for a longer period of time than others. 

All in all, talking with your doctor or an herbalist can help you to narrow down which adaptogen will work best for you. Knowing that there are so many herbs that can help you manage stress and promote well-being is great because if one doesn’t work for what you need, there are others to test. However if a certain herb isn’t at your disposal it is easy to swap out for another type. 

Do you use adaptogens? What have you found from using them? Let us know in the comments below!

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