Adaptogens are a relatively new type of dietary supplement in the Western world. However, they have been used worldwide for centuries and are more prevalent in traditional Chinese medicine (TCM) and Indian Ayurveda. Evidence suggests that adaptogens provide balance(homeostasis) in the body, especially after periods of stress. By strengthening our internal systems, adaptogens can boost vitality, stabilize mood, and improve focus.
The movement toward organic, whole foods, and natural medicine practices has driven the current popularity and availability of adaptogens. Chances are you’ve seen them as add-on options in your local coffee shop or smoothie bar menus. The potential benefits of adaptogens go beyond stress relief to include lower blood sugar, better physical endurance, and lower blood pressure. But before incorporating adaptogens into your wellness routine, here’s what you should know:
What Are Adaptogens?
Adaptogens are non-toxic botanical substances that help reduce metabolic stress by increasing the body’s resistance to emotional, physical, and environmental stressors. They are active ingredients found in herbs and plants that grow in harsh conditions, such as cold, high altitude, etc. These areas are low in nutrients, which puts the plants under constant stress, forcing them to adapt to survive. As a result, they develop a vital defense mechanism that turns out to be beneficial to our health and well-being. As their name suggests, adaptogens adapt to meet your needs. The adaptation logic means that adaptogens function similarly to how a thermostat controls temperature. They turn up your energy when you are fatigued and help you stay calm when you are restless.
Adaptogens support a state of resistance without forcing the body into an undesirable physiological state. This is unlike conventional stimulants that have potential addiction or unwanted side effects like jitteriness and irritability. Hence, for a substance to qualify as an adaptogen, it has to meet the following criteria:
- Must be non-toxic when taken at average doses or harm regular body functions
- Must support the entire body to resist a range of non-specific conditions related to physical, chemical, or biological stress
- Must help the body return to a state of homeostasis, no matter how much the body has changed in response to stress
How Do Adaptogens Work?
Since adaptogens work nonspecifically, their mechanism of action has yet to be fully understood. However, the basic idea is that they work at the molecular level by maintaining a stable balance in the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is the communication line between essential hormones in the body’s stress response. And because it is connected to several organs, adaptogens may help with various issues ranging from metabolism to immune system function.
When experiencing emotional or physical stress, the HPA axis temporarily increases stress hormones like cortisol to restore homeostasis and keep your body functioning. Cortisol regulates inflammation and stress, but when the levels are too high, it can trigger issues like anxiety, high blood pressure, and lowered immune response. Adaptogens interact with the HPA axis to try to balance and reduce the release of cortisol. They are also thought to help the body cope with stress responses related to the sympathetic-adrenal-medullary (SAM) system. This is a shorter-term response often called ‘fight or flight.’
There is also the hypothesis that adaptogens can turn specific genes on and off when the body is under strain. A study has shown that they activate particular genes that protect cells from getting damaged from stress.
The Different Types of Adaptogens
Though dozens of adaptogenic plants have been studied, some are more popular than others. These include:
Reishi
Reishi is one of the most used adaptogenic mushrooms because of its overall wellness benefits. It grows on trees under various conditions and can be found in the United States, Asia, and some parts of the Amazon. The mushroom has neuroprotective qualities thanks to the presence of triterpenes and polysaccharides that promote concentration and improve cognitive functions. It also can modulate the release of the stress hormone cortisol, thereby reducing stress and fostering a sense of calm. But it is best for its potential to support the immune function and response. The bioactives in Reishi help the activity of the white blood cells, which are an essential part of the body’s immune system. Other benefits of Reishi mushrooms
Rhodiola
It is also known as arctic or golden root. This herb grows in mountain regions and contains over 140 compounds isolated from its roots and rhizomes. Rhodiola has properties that improve memory and act as an antioxidant and adaptogen. As an adaptogen, Rhodiola reduces stress-related fatigue.
Astragalus
Astragalus is used in Chinese medicine and is known to boost immunity and potentially protect against the effects of stress. Research suggests that since it is rich in polysaccharides, alkaloids, flavonoid and saponin compounds, and other protective chemicals. It can potentially treat immune system conditions by influencing immune cell proliferation, cytokine release, and immunoglobulin secretion.
Cordyceps
This is a fungus with antioxidant properties. In the classic sense, it may not be an adaptogen but contains adaptogenic and immune-enhancing properties. Cortisol has been observed to regulate cortisol levels and oxidative stress. A study on rats showed that cordyceps helped to slightly raise the cortisol and testosterone levels in healthy male rats, giving them an edge in protection from physiological stress.
