What Are Adaptogens and How Can They Help You?

By Beauty Adams
February 16, 2024

Stress is a common and inevitable part of life. Whether it’s from work, family, health, or other sources, stress can affect your mood, energy, sleep, and overall well-being. While some stress can be beneficial and motivating, too much stress can be harmful and overwhelming.

Fortunately, there are natural ways to cope with stress and restore balance to your body and mind. One of these ways is by using adaptogens, which are plant substances that can help you adapt to different types of stress and improve your health and performance.

In this blog post, we will explore what adaptogens are, how they work, what benefits they offer, and how to use them safely and effectively. We will also answer some frequently asked questions about adaptogens and provide some examples of common adaptogens and their uses.

What are adaptogens?

Adaptogens are plants and mushrooms that have been found to help our bodies manage stress and maintain balance, or homeostasis. In other words, they help us adapt to external stressors. By strengthening our internal systems, adaptogens can promote vitality, stabilize mood and improve performance and focus.

Adaptogens have been used for centuries in traditional medicine systems, such as Chinese medicine and Ayurveda, to enhance health and longevity. They were also used by soldiers and athletes in Europe and Asia to boost stamina and endurance.

There are more than 70 plants and mushrooms that fall into the adaptogen category, but not all of them have the same effects or mechanisms of action. Some adaptogens are more stimulating, while others are more calming. Some adaptogens are more specific, while others are more general. Some adaptogens are more potent, while others are more gentle.

The term “adaptogen” was coined in 1947 by a Russian scientist named Nikolai Lazarev, who defined it as a substance that increases the body’s resistance to stress without disturbing its normal functions. Later, another Russian scientist named Israel Brekhman refined the criteria for adaptogens, stating that they must:

Be non-toxic and safe at normal doses.
Have a broad and nonspecific effect on the body, supporting multiple organs and systems.
Help the body return to balance (homeostasis) and normalize its functions.

How do adaptogens work?

Adaptogens work by modulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is the main system that regulates the stress response in the body. The HPA axis consists of three parts:

The hypothalamus, which is a part of the brain that controls many functions, such as appetite, sleep, temperature, and emotions.
The pituitary gland, which is a small gland at the base of the brain that produces and releases various hormones, such as growth hormone, thyroid-stimulating hormone, and adrenocorticotropic hormone (ACTH).
The adrenal glands, which are two small glands on top of the kidneys that produce and secrete various hormones, such as cortisol, adrenaline, and aldosterone.

When we encounter a stressful situation, the hypothalamus sends a signal to the pituitary gland, which then releases ACTH into the bloodstream. ACTH travels to the adrenal glands and stimulates them to produce and release cortisol and adrenaline, which are the main stress hormones. Cortisol and adrenaline prepare the body for the “fight or flight” response, by increasing blood pressure, heart rate, blood sugar, and alertness, and by suppressing digestion, immunity, and reproduction.

This stress response is adaptive and helpful in the short term, as it enables us to cope with the immediate threat or challenge. However, if the stress is chronic or prolonged, the HPA axis can become dysregulated and overactive, leading to excessive and prolonged levels of cortisol and adrenaline in the body. This can have negative consequences for our health and well-being, such as:

Anxiety, depression, and mood disorders.
Insomnia, fatigue, and burnout.
Impaired memory, concentration, and learning.
Weakened immune system and increased susceptibility to infections and inflammation.
Increased risk of cardiovascular disease, diabetes, obesity, and metabolic syndrome.
Reduced libido, fertility, and sexual function.
Hormonal imbalances and menstrual irregularities.

Adaptogens can help prevent or reverse these effects by restoring the balance and function of the HPA axis. They do this by either increasing or decreasing the production and release of cortisol and adrenaline, depending on the body’s needs and the type of stressor. For example, if the stress is acute and physical, such as running away from a predator, adaptogens can increase the stress hormones to enhance the fight or flight response. If the stress is chronic and psychological, such as worrying about a deadline, adaptogens can decrease the stress hormones to reduce the negative impact on the body and mind.

Adaptogens can also affect other systems and pathways that are involved in the stress response, such as the immune system, the nervous system, the endocrine system, the antioxidant system, and the inflammatory system. By modulating these systems, adaptogens can help improve various aspects of health and performance, such as:

Energy, stamina, and endurance.
Mood, motivation, and resilience.
Cognition, focus, and creativity.
Immunity, healing, and recovery.
Metabolism, blood sugar, and weight management.
Hormonal balance, sexual function, and reproductive health.

What are the benefits of adaptogens?

Adaptogens can offer a wide range of benefits for different people and situations. However, the benefits are not always immediate or noticeable, as adaptogens work gradually and subtly over time. Adaptogens are not meant to be a quick fix or a magic bullet, but rather a long-term support and enhancement for your health and well-being.

Some of the benefits that adaptogens can provide are:

Reducing stress and anxiety: Adaptogens can help lower the levels of cortisol and adrenaline, which are the main drivers of stress and anxiety. They can also help balance the neurotransmitters, such as serotonin, dopamine, and GABA, which are involved in mood regulation and emotional stability. By reducing stress and anxiety, adaptogens can help you feel more calm, relaxed, and confident in facing life’s challenges.
Improving mood and mental health: Adaptogens can help improve mood and mental health by supporting the brain and nervous system. They can help protect the brain cells from oxidative stress and inflammation, which can impair cognitive function and increase the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. They can also help stimulate the growth and repair of new brain cells and synapses, which can enhance memory, learning, and creativity. By improving mood and mental health, adaptogens can help you feel more happy, optimistic, and fulfilled in life.
Enhancing energy and performance: Adaptogens can help enhance energy and performance by supporting the mitochondria, which are the powerhouses of the cells. They can help increase the production and efficiency of ATP, which is the main source of energy for the cells. They can also help regulate the blood flow and oxygen delivery to the muscles and organs, which can improve physical endurance and stamina. By enhancing energy and performance, adaptogens can help you feel more alert, productive, and motivated in your work and activities.
Boosting immunity and health: Adaptogens can help boost immunity and health by supporting the immune system, which is responsible for fighting off infections and diseases. They can help modulate the immune response, by either stimulating or suppressing it, depending on the type and severity of the threat. They can also help reduce inflammation, which is a common cause of many chronic diseases, such as arthritis, diabetes, and cancer. By boosting immunity and health, adaptogens can help you feel more resilient, strong, and healthy in your body.

How to use adaptogens safely and effectively?

Adaptogens are generally safe and well-tolerated by most people, as they are natural and non-toxic substances. However, there are some precautions and considerations that you should keep in mind before using adaptogens, such as:

Consult your doctor: Adaptogens can interact with some medications and medical conditions, so it is important to consult your doctor before using them, especially if you have any chronic or serious health issues, or if you are pregnant or breastfeeding. Your doctor can advise you on the safety, dosage, and potential side effects of adaptogens, and monitor your progress and response to them.
Do your research: Adaptogens are not all the same, and they can have different effects and mechanisms of action. Therefore, it is important to do your research and learn about the different types of adaptogens, their benefits, uses, and contraindications. You can also consult a qualified herbalist, naturopath, or nutritionist, who can guide you on the best adaptogens for your needs and goals.
Start low and slow: Adaptogens are not meant to be taken in large doses or for short periods of time. They work best when taken in small to moderate doses and for long periods of time, as they have a cumulative and synergistic effect. Therefore, it is advisable to start with a low dose and gradually increase it over time, as you observe how your body reacts and responds to adaptogens. You can also cycle or rotate different adaptogens, to prevent tolerance and enhance their effectiveness.
Choose quality products: Adaptogens are available in various forms, such as capsules, tablets, powders, teas, tinctures, and extracts. However, not all products are created equal, and some may contain fillers, additives, or contaminants, which can reduce their potency and purity. Therefore, it is important to choose quality products from reputable brands and sources, that are organic, non-GMO, and third-party tested for quality and safety. You can also look for products that have standardized extracts, which indicate the amount of active compounds in the product.

What are some examples of adaptogens and their uses?

There are many adaptogens that you can choose from, depending on your needs and preferences. Here are some of the most popular and widely used adaptogens and their uses:

Ashwagandha: Ashwagandha is a root that has been used for thousands of years in Ayurveda, the traditional medicine system of India. It is one of the most versatile and powerful adaptogens, as it can help with both physical and mental stress. Ashwagandha can help lower cortisol levels, improve mood and sleep, enhance memory and cognition, boost immunity and thyroid function, support sexual and reproductive health, and increase muscle mass and strength .
Rhodiola: Rhodiola is a flowering plant that grows in cold and mountainous regions of Europe and Asia. It is one of the most stimulating and energizing adaptogens, as it can help with physical and mental fatigue, depression, and burnout. Rhodiola can help increase the levels of serotonin, dopamine, and norepinephrine, which are neurotransmitters that regulate mood, motivation, and alertness. Rhodiola can also help improve physical performance, endurance, and recovery, as well as cognitive function, focus, and creativity .
Ginseng: Ginseng is a root that has been used for centuries in Chinese medicine, and is considered the king of herbs. There are different types of ginseng, such as Asian ginseng, American ginseng, and Siberian ginseng, each with its own properties and benefits. Ginseng can help boost energy, vitality, and immunity, as well as improve mood, mental clarity, and memory. Ginseng can also help regulate blood sugar, blood pressure, and cholesterol, as well as support sexual and cardiovascular health .
Holy basil: Holy basil, also known as tulsi, is a leafy plant that is sacred in Hinduism and widely used in India. It is one of the most calming and soothing adaptogens, as it can help with emotional and spiritual stress. Holy basil can help lower cortisol levels, reduce anxiety and depression, and promote a sense of peace and well-being. Holy basil can also help protect the liver, kidneys, and lungs from toxins and infections, as well as support digestion, metabolism, and blood sugar balance .
Reishi: Reishi is a mushroom that has been revered as the mushroom of immortality in Chinese culture. It is one of the most immunomodulating and anti-aging adaptogens, as it can help with chronic and systemic stress. Reishi can help balance the immune system, by either stimulating or suppressing it, depending on the situation. Reishi can also help fight inflammation, oxidative stress, and cancer, as well as improve liver function, skin health, and longevity .

Frequently asked questions about adaptogens

Here are some of the most common questions that people have about adaptogens and their answers:

Q: How long does it take to see the effects of adaptogens?
A: The effects of adaptogens vary from person to person, depending on their individual needs, goals, and physiology. Some people may notice the effects within days or weeks, while others may need months or years to see the full benefits. Generally, adaptogens work best when taken consistently and for long periods of time, as they have a cumulative and synergistic effect.
Q: Can I take adaptogens with other supplements or medications?
A: Adaptogens can be taken with other supplements or medications, as long as they are compatible and do not interfere with each other. However, it is always advisable to consult your doctor before taking any supplements or medications, especially if you have any medical conditions or are pregnant or breastfeeding. Your doctor can advise you on the best dosage, timing, and combination of adaptogens and other supplements or medications, and monitor your progress and response to them.
Q: Can I take more than one adaptogen at a time?
A: Yes, you can take more than one adaptogen at a time, as long as they are complementary and do not counteract each other. In fact, some adaptogens work better when taken together, as they can enhance each other’s effects and benefits. For example, ashwagandha and rhodiola can be taken together to balance the stress response and improve mood and energy. However, it is important to start with a low dose and gradually increase it over time, as you observe how your body reacts and responds to adaptogens. You can also cycle or rotate different adaptogens, to prevent tolerance and enhance their effectiveness.
Q: Are there any side effects or risks of taking adaptogens?
A: Adaptogens are generally safe and well-tolerated by most people, as they are natural and non-toxic substances. However, some people may experience some mild and temporary side effects, such as headaches, nausea, insomnia, or allergic reactions, especially if they take too much or too often. These side effects usually subside once the dosage is adjusted or the adaptogen is discontinued. However, if the side effects persist or worsen, it is advisable to stop taking the adaptogen and consult your doctor. Additionally, some adaptogens may interact with some medications or medical conditions, so it is important to consult your doctor before taking them, especially if you have any chronic or serious health issues, or if you are pregnant or breastfeeding.

Conclusion

Adaptogens are plant substances that can help you adapt to different types of stress and improve your health and performance. They work by modulating the activity of the HPA axis, which is the main system that regulates the stress response in the body. By restoring the balance and function of the HPA axis, adaptogens can promote vitality, stabilize mood, improve cognition, boost immunity, and support various aspects of health and well-being.

Adaptogens are not a quick fix or a magic bullet, but rather a long-term support and enhancement for your health and well-being. They work best when taken in small to moderate doses and for long periods of time, as they have a cumulative and synergistic effect. They can also be combined or rotated, depending on your needs and preferences.

Adaptogens are generally safe and well-tolerated by most people, but there are some precautions and considerations that you should keep in mind before using them. You should consult your doctor before taking any adaptogens, especially if you have any medical conditions or are taking any medications. You should also do your research and choose quality products from reputable sources, that are organic, non-GMO, and third-party tested for quality and safety.

Adaptogens are a natural and effective way to cope with stress and enhance your health and performance. By using adaptogens, you can feel more calm, happy, energetic, and healthy in your body and mind.

I hope you enjoyed this blog post and learned something new about adaptogens. If you have any questions or feedback, please feel free to leave a comment below. Thank you for reading!