Adaptogens are active ingredients in certain plants and mushrooms that can affect how your body responds to stress, anxiety, and fatigue. Plants and mushrooms provide adaptogenic actions. By using these herbs, they target specific stressors in your body.
Plants, as an adaptogen, must have three main properties:
- It is non-toxic when taken in normal doses.
- It helps your body deal with stress.
- This allows your body to return to balance (homeostasis).
Adaptogens work as a temporary band-aid, but are certainly not a long-term solution to stress.
What adaptogens do to the body
The purpose of using adaptogens is to return the body to a state of balance (homeostasis). The effects of herbs in adaptogens increase or decrease chemical reactions in your body.
For example, if you are under stress (elevated cortisol), an adaptogen will respond by lowering cortisol. If you have chronic fatigue and low cortisol levels, an adaptogen will increase your cortisol levels.
Are adaptogens well researched?
Although some adaptogens, such as ashwagandha and Asian ginseng, are well-studied and many studies have been conducted on their various effects, it is worth consulting with a health professional to assess the targeted need.
What are the types of adaptogens?
There are several types of adaptogens. The most commonly used adaptogens are:
- Ashwagandha (Withania somnifera): Ashwagandha has positive effects on the endocrine, nervous, immune, and cardiovascular systems, regulating metabolism and aiding relaxation by calming the way your brain responds to stress. Ashwagandha protects your cells as an antioxidant and reduces swelling (an anti-inflammatory response).
- Asian ginseng (Panax ginseng): This type of ginseng helps reduce mental and physical fatigue. Ginseng can improve your energy and performance during stressful activities.
- Eleuthero (Eleutherococcus senticosus): Similar to ginseng, eleuthero reduces stress and fatigue. This adaptogen helps boost immune function as an immune modulator.
- Rhodiola (Rhodiola rosea): Rhodiola relieves symptoms of fatigue, anxiety and depression. Research shows that rhodiola helps improve performance in stressful situations, such as at work or during physical activity.
- American ginseng (Panax quinquefolium): American ginseng offers immune system support (immune system modulator) and helps reduce inflammation to reduce pain (anti-inflammatory). In addition, this type of ginseng fights stress and strengthens the nervous system, which improves the body's response to stimuli (fight or flight). Some studies show that American ginseng can restore dopamine levels and regulate your mood.
How to use adaptogens
Adaptogens come from plants, so you can take them in a few different ways, including:
- Adding adaptogens to food or drinks.
- Use of adaptogens in capsules.
- Tincture use: liquid form of plant extract.
Can you drink adaptogens in tea?
Drinking a cup of tea is a great way to slow down and reduce stress. We relax with each warm, soothing sip. Some adaptogenic herbs can be dried, ground and steeped in hot water just like your favorite tea. There are several different types of tea blends on the market, with some adaptogens as the main ingredient. Be sure to read the label to see what the intended effects of the tea are, how long you should steep the tea in the water, and how often you should drink it.
Why do people use adaptogens?
Adaptogens stimulate and help how your body copes with stress. Some people use adaptogens to:
- It would make it easier worry.
- Would reduce fatigue and/or increase energy.
- Relieve symptoms of trauma.
- Regulate emotional reactions to stress.
- Strengthen your immune system.
What strength are adaptogens?
Adaptogen content varies depending on the plant and how you choose to consume it. For example, one capsule of ashwagandha uses 1 to 6 grams of dry root. Often the concentration varies from brand to brand. Capsules can also be made from plant extract, where the standardized extract dose is 500 milligrams and is taken twice a day.
Before taking adaptogen supplements, check the label for how much and how often you should take them, and talk to your health care professional to find out which adaptogen is right for you.
Or take the test "Your Day" which shows which nutrients you may be lacking the most right now.
How long should adaptogens be taken?
Research shows that adaptogens work best in the short term (less than six months) because your body can develop a resistance to adaptogens and their intended effects. It is observed that they become ineffective over time.
What are the side effects of adaptogen
Adaptogens are generally well tolerated. Side effects are rare but possible and vary from plant to plant.
Side effects of adaptogens include:
- Allergic reactions.
- Abdominal pain.
- Constipation.
- Nausea.
- Diarrhea.
It is also important to understand the purpose of the adaptogen you are taking and how it can affect your body. For example, certain adaptogens increase energy and you really wouldn't want to take that type of adaptogen before bed because it would make it difficult for you to fall asleep.
Adaptogens can interact with medications
Adaptogens can affect how certain medications work if you have conditions such as hypertension, diabetes, insomnia, hypothyroidism, and depression. The interaction of drugs with adaptogens can cause:
- Increased blood pressure.
- Low blood sugar.
- Disruption of sleeping habits.
- Increase in thyroid activity.
- Fight with antidepressants.
It's important
No one wants to feel stressed. But unexpected changes happen in life. Adaptogens are mediators that help your body reduce its stress response and recover from anything that throws you off balance. Before taking adaptogens, check with your health care professional to make sure they won't interact with any medical conditions you have or medications you're taking so your body can reach a state of peace and balance.1
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
