By Claire Brinsden Jordan
Amazing Adaptogens
If you’re a nature lover like me, you certainly appreciate the abundance of flora on our planet, in all its diversity. It’s no wonder that for centuries people have looked to nature to find remedies for their ailments. Ancient societies in China, India, Northern Europe and Siberia discovered the medicinal properties of certain plants. The extracts of these plants were central to traditional Chinese medicine, Ayurvedic medicine in India, and Siberian and Nordic cultures looking for resilience from harsh climates. More recently in the 1940s a Soviet toxicologist named Nikolai Lazarev introduced the term “adaptogen” – from the Latin adaptare meaning “to adjust” – to describe a group of plants that help the body “adapt” and resist mental and physical stress. He was looking for performance enhancing plants that would increase endurance among soldiers, athletes and cosmonauts, with particular interest in plants that had survived the Ice Age. After testing over 4,000 plants, he and his researchers identified several that fit the criteria for adaptogens. These powerful botanicals provided stress resistance and body balancing effects, without being toxic to the body over time.
Physical benefits of adaptogens include resistance to stress, immune system support, blood sugar regulation, improved sleep quality, and reduced fatigue. Cognitive benefits include enhanced focus and mental clarity, improved memory, and mental resilience. There is a lot more research needed to fully investigate these benefits, and it’s important to note that adaptogens are considered dietary supplements, so they are not regulated by the FDA in the same way as drugs. You should always check with a healthcare professional before taking any supplement and choose a reputable supplement brand. While there are many plants and fungi that qualify as adaptogens, let’s look at some of the most studied ones.
Ashwagandha
Ashwa… what? Although it may be hard to pronounce, Ashwagandha is a revered herb in Ayurvedic medicine. The Sanskrit name for the Withania somnifera plant comes from “Ashwa” meaning “horse,” and “Gandha” meaning “smell.” That’s right, it has a pungent animal aroma. It’s an evergreen shrub native to India, Africa, Southern Europe, and the Middle East. Ashwagandha is packed with phytochemicals including steroidal lactones and alkaloids.
Research suggests that its extracts may lower cortisol levels associated with stress and help with anxiety. There is also evidence that it can improve sleep length, quality, and efficiency. Ashwagandha is considered safe if taken for short duration, and has no side effects, but longer duration studies need to be done, as there are concerns about effects on liver function. Those with hyperthyroidism should not take Ashwagandha as it can increase thyroid hormone production (which may be helpful to those with hypothyroidism). I have been taking organic Ashwagandha every day for several years. I jokingly call them my “horse pills,” and I learned the hard way that you should swallow them whole, not chew them. I can attest that Ashwagandha has helped me handle stress, reduce fatigue, and lower cortisol levels that prevent weight loss, especially during menopause. Except for a few restless nights every now and then,
I enjoy very good quality sleep.
Ginseng
Ginseng is the root of 11 varieties of plants in the genus Panax, such as American ginseng and Asian ginseng, which is used in traditional Chinese medicine. They all contain ginsenosides, as well as antioxidants, that offer a variety of benefits. Research suggests that Ginseng can boost immunity, lower blood-sugar levels, reduce inflammation, and improve focus and learning. It is also being studied as a treatment for cancer, diabetes, heart disease, erectile dysfunction, high blood pressure, and symptoms of menopause.
Holy Basil (Tulsi)
Holy Basil is an aromatic perennial plant native to southeast Asia used in Ayurvedic medicine. It is considered a sacred plant (hence the “holy”) worshipped in Hinduism. Holy Basil contains a diverse array of phytochemicals as well as antioxidants that make it a very potent adaptogen. Research suggests that it helps reduce stress and fatigue and boosts the immune response due to its anti-inflammatory properties. It has also been shown to lower cholesterol and blood-sugar levels and is considered very safe to use.
Rhodiola
The root of Rhodiola has been used in traditional medicine where it grows in the cold, high altitude regions of Europe and Asia. While there is less research on Rhodiola, it has been shown to increase endurance, reduce stress and fatigue, and enhance cognitive function. If you need an energy boost, then Rhodiola is a good choice. There is also evidence it has anti-aging properties, protecting the DNA in cells from damage. Taking it for a short time of 6-12 weeks is safe, however, it can produce side effects like dizziness or dry mouth.
Schisandra
Schisandra is a fruit-bearing vine native to northern China and used in traditional Chinese medicine. The fruit extract of schisandra has antioxidant properties and has been used to reduce stress as well as treat liver disease, pneumonia and gastrointestinal issues in TCM. Other limited studies suggest that it can alleviate menopausal symptoms, provide mental clarity, and boost exercise performance. Schisandra is considered safe to take for up to 12 weeks.
Adaptogens show a great deal of promise when it comes to improving health and overall wellness. However, children, women who are pregnant or breastfeeding, and people with autoimmune diseases should not take herbal supplements. People on medications, especially blood thinners or insulin, should always check with a healthcare provider before taking them in case of drug interaction. The main issue with herbal supplements is that there does not seem to be a consensus or standardization of dosage. This is because factors like growing conditions and the process of harvesting and manufacturing the supplements can lead to inconsistent levels of active compounds between brands, and even within the same brand. When choosing a supplement brand, you should look for third-party certifications, like NSF International, clear ingredient lists, and purity and quality control. With the right use of these amazing adaptogens, you can transform your health naturally and use ancient remedies for modern wellness.