What Are Adaptogens?

Adaptogens are popular in the health and wellness space, but what exactly are they? Do they actually work? Do you need them?

Adaptogens is a catch-all term for the active ingredients in plants or herbs that have been shown to affect stress, anxiety, or fatigue. For a plant to be an adaptogen, it has to be non-toxic in normal doses, and its purpose is to help your body return to balance. There are different types of adaptogens based on the different types of problems you might be facing. For instance, if you are stressed, you might try an adaptogen that lowers your stress hormone levels. So adaptogens can bring you back into balance, but they won’t fix the root (so to speak) of the problem.

It's also important to note that adaptogens are herbal medicines, which are over-the-counter and don’t require a prescription. Although they’re not regulated by the FDA, they CAN interact with other medications and health conditions, so it is always important to talk with your physician before you start any adaptogen.

Here are some common adaptogens and their uses:

Ashwagandha:

This herb is Sanskrit for “smell of the horse,” which refers to its scent as well as its ability to increase strength. It comes from a small shrub with yellow flowers found in Southeast Asia. It’s best known for its ability to reduce stress and anxiety through its effect on the adrenal system and the stress hormone cortisol. Indeed, ashwagandha’s anti-anxiety effect has been shown in a few studies, although more research is needed. It also tends to be anti-inflammatory and can possibly help regulate blood sugar levels.

American Ginseng (Panax):

This is the most common type of “ginseng” and can be used to refer to American, Asian, and Korean ginseng. It comes from a light tan root that has been shown to boost the immune system, help mental performance, and modulate blood sugar. The plant is actually endangered in the wild and isn’t ready for use until it’s about six years old. For these reasons, ginseng tends to be expensive. It can also act as a blood thinner, so it’s important to stop taking it at least seven days before surgery.

Rhodiola:

Known as artic root or golden root, this herb is found in the mountains of Europe and Asia. It’s major benefits are for treating anxiety, fatigue, and depression. One study showed that rhodiola helped people cope with stress when taken for 12 weeks, with the greatest benefit seen in the first week. It has also shown that it may help improve depression with fewer side effects than common anti-depressants (although the standard anti-depressants did tend to work better).

Holy Basil (Tulsi):

This is a green leafy plant from Southeast Asia, and different parts of the plant are used for treating different conditions. It is thought to have anti-anxiety and antidepressant problems, and studies have shown that it helps people feel more social and less anxious. It also contains antioxidants, which helps repair cell damage, and it contains vitamins A and C, as well as calcium, zinc, and iron.

Adaptogenic Mushrooms:

These are not the same as hallucinogenic mushrooms! They don’t act on the mind or perception and are mostly used to reduce the negative effects of stress on the body.

Cordyceps: This type of mushroom may increase your resistance to stress-inducing activities, like intense exercise, but research is limited.

Lion’s Mane: This mushroom may reduce inflammatory markers and neurotransmitter changes in the brain, increasing your mood and resilience.

Reishi: This supports your adrenal glands. It can possibly help with stressors, anxiety, and it may even help with exercise-induced damage to muscle cells.

There are many other adaptogens to dig into, but the most important thing to know is that they should be a short-term boost until your body’s back in balance, not a long-term fix. Most are available in teas or supplements, and it doesn’t seem that one formulation is better than another. As with any supplement, my advice would be to make sure the company has done third-party testing, so you’re actually getting the benefits of the adaptogen you choose.