What are adaptogens and what are they used for?

Adaptogens is the name given to certain medicinal plants that have been used for years in traditional medicine. The term “adaptogen” was coined by the Russian scientist Nikolai Lazarev in 1947 during the period when the Soviets were looking for natural and safe remedies to increase resistance to biological stress, especially for the performance of Russian militias and athletes.

Stress has been shown to cause real changes in the body, such as damage to the immune, endocrine, and neurological systems. Adaptogens have stimulating properties that help counteract these damaging effects.

In the 1950s, the Soviet Union published studies on a stimulant called Schisandra Chinesis. It was observed that the seeds and fruits of this plant eaten by the Nanai hunters reduced thirst, hunger and fatigue. It even improved their night vision. ( 1 )

 

How adaptogens work

The bioactive substances of adaptogenic plants act at a molecular level by regulating and maintaining a long-lasting balance in the APH axis of the adrenal, pituitary and hypothalamus glands, which are involved in the stress response, thereby interfering in the body's response to stress.

When we are faced with a stressor, whether physical or mental, our bodies experience what is called General Adaptation Syndrome (GAS). GAS has three levels of reaction: alarm , resistance , and fatigue . Adaptogens allow us to stay in the resistance phase for a little longer by slowing down the effect that causes fatigue. So, instead of giving up in the middle of a stressful moment, effort, or situation, we can stay calm.

For example, we are faced with a stressful situation such as running. As we move forward, our body responds by releasing hormones such as adrenaline that take advantage of our muscles and respiratory system while keeping us focused on the race and enduring it. The body counteracts the stressful action and we feel vigorous and clear-headed, thanks to this response from our body.

When we enter the stage of exhaustion or fatigue, adaptogens try to “stretch” as much as possible “the feeling of vigor and clarity” giving us the strength to endure a little longer.

The goal is to be able to adapt to stress, that is, to perform and feel calm even when under stressful conditions. This has an impact on physical well-being, since stress causes the adrenal glands to release the hormone cortisol, which alerts and allows us to deal with an emergency. However, too much and a continuous release of cortisol deeply depletes the body's energy.

What does your body need? Adaptogens have it for you

The other side of adaptogens is that once they enter the body they “adapt” to the person’s needs; whether physical, biological or chemical. They have been compared to a thermostat that moderates the stress response like a thermostat controls the temperature. Adaptogens are made up of compounds with opposite qualities such as providing relaxation or stimulation, depending on the specific needs of the body.

According to Dr. Ben Tabachnik, when stress is stopped, adaptogens help the adrenal glands to suspend action more quickly. In cases where stress is prolonged or severe, the adrenal glands conserve their reserves by reducing the amount of cortisol they release due to adaptogenic restoration and thanks to the sensitivity of the hypothalamic receptor. The energy reserves of the adrenal glands are again available in the body to counteract the stressors, thus delaying adrenal fatigue. ( 2 )

Nowadays they are used as an alternative to some medications and stimulants, such as anabolic steroids, or simply as energizers as a replacement for coffee and sugar.

I present to you adaptogenic plants (I'm sure you already know some of them)

There are a number of adaptogens that thrive in harsh conditions. Here are some of them:

Ginseng

Perhaps the best known of the adaptogenic plants, it is known for its brain stimulation, increased physical capacity, mental alertness and cognitive function, acts as an anti-inflammatory, helps with erectile dysfunction, prevents the flu and reduces blood sugar. It also helps regulate the synthesis and secretion of adrenal hormones.

Rhodiola Rosaea

This herb is popular among Sherpas or bearers in the Himalayan mountains because of the way it regulates energy and combats altitude sickness. Other studies show that it is involved in stimulating normal cortisol levels and physical energy.

Ashwagandha

Withania Somnifera. Wikipedia

Known as Indian Ginseng, studies conducted in that country show that consuming ashwagandha significantly improves the way we feel and manage stress. It is also consumed for the purpose of having mental clarity and physical vigor.

Astragalus

In China, it has been traditionally used to stimulate physical health and combat stress. Its active compound, called TAT2, is an anti-aging protector, helps detoxify and is also used as a nutrient for the kidneys.

Schisandra chinesis

This herb has been used in traditional Chinese medicine to promote overall good health. It has antioxidant properties and many uses such as normalizing blood sugar, blood pressure and speeding up recovery after surgery.

It is also used to treat viral hepatitis and protect the liver from poisoning.

Other uses include helping with high cholesterol, pneumonia, cough, asthma, sleep problems, PMS, night sweats, erectile dysfunction, depression, irritability, memory loss and more.

Maca

It is known as Peruvian Ginseng, but they are not related. It is used as a tonic, for stimulating the thyroid and libido.

Reduces stress and anxiety; improves mood; regulates hormonal levels.

Its topical application protects the skin and makes it look healthier; it is used in the treatment of acne.

Helps improve blood circulation.

Helps hair grow faster and healthier.

It participates in dental health and bone density due to its high calcium content.

Moringa

Both its seeds and leaves, roots and oil are used as a tonic, it is a natural preservative, and it contains vitamins and minerals. To learn more about Moringa, check out my article on this wonderful plant here .

Tulsi or holy basil

A member of the mint family, this herb contains calming properties and has been used in traditional Indian medicine for heart health, for its antioxidant properties and to achieve normal lipid (fat) levels. It is used to combat stress. It is currently available in tea form in some supermarkets.

Milk thistle or milk thistle

The active ingredient in this herb is silymarin for liver health, metabolism activation and balancing hormones associated with stress. It is available for sale in some pharmacies. It is worth taking into account since the liver must be kept in good shape and supplementation with milk thistle facilitates the task effectively.

Rosemary

You've probably consumed rosemary as an ingredient in food preparations. Additionally, two of the bioactive components present in rosemary, caffeic acid and rosmarinic acid, contribute to heart, digestive and liver health. They also help speed healing and provide antimicrobial activity to the body. Traditional medicines around the world have used it to reduce stress.

Aloe Vera

There has been renewed interest in aloe as a superfood and a powerful herb for adrenal and immune system health. The compounds acemannan and alloctin have antioxidant and antibacterial properties, accelerate burn healing, reduce dental plaque by eliminating streptococcus mutans in the mouth and candida albicans. It reduces constipation and blood sugar levels, among other things.

Licorice root

It is used in traditional medicine to relieve intestinal discomforts such as indigestion, stomach ulcers, food poisoning. One study found that it suppresses the toxic bacteria H. pylori.

It is recommended for treating respiratory problems since, by taking a supplement, it helps produce clean phlegm that allows the respiratory system to function without sticky mucus attached to the lung walls.

In addition, it reduces stress by stimulating the adrenal gland in a way that balances normal cortisol levels in the body.

Topical licorice gels are recommended to treat eczema and other skin conditions.

Eleuthero Gingseng or Siberian Gingseng

The traditional way in which it is consumed by the people of Russia, Japan and China is the whole herb in herbal tea form and it is prescribed to increase resistance to emotional stress such as work intensity, exam periods, grief or post-traumatic disorders.

It is also used as a physical invigorator, reducing chronic fatigue, mild depression and apathy.

The essential oil of the plant is used, whose bioactive principle, eluteroside, participates in the treatment of viral herpes.

There are studies that prove its effect against chronic fatigue and for people with extremely low blood pressure. ( studies )

Goji berries

These tiny berries are considered the fruit of longevity in Ningxia Hui, a region in northern China home to 16 times more centenarians than the rest of the country combined.

Organic Goji berries contain numerous antioxidants, disease-preventing compounds; they contain 18 amino acids, 21 trace minerals, and a group of B vitamins.

Goji berries are thought to harmonize the functions of the entire body, enhancing bodily vigor, physical strength and energy.

Goji berries have a low glycemic index which allows them to be included in a low-carb diet.

They strengthen the immune system.

They are used as anti-allergy medication because they reduce the antibodies generated in response to the allergen. As they strengthen the immune system, this results in a reduction of allergy symptoms.

Cordyceps (Cordyceps militaris)

Cordyceps is a type of mushroom that has been widely used in traditional Chinese medicine to treat various conditions such as fatigue, respiratory and kidney diseases, heart and kidney dysfunction.

More recently, the benefits of this fungus in the area of ​​athletic performance have begun to be evaluated, since in 1993 the records set by Chinese athletes were attributed to vigorous training and a diet that involved intense supplementation with Cordyceps. Due to its rarity and difficulty in obtaining it, the following experiments and results have been achieved with a synthetically cultivated type of Cordyceps militaris.

This mushroom has been described as a natural exercise mimic (i.e., its consumption has the same effect as exercise). Cordyceps is thought to improve exercise performance by increasing blood flow, enhancing oxygen utilization, and acting as an antioxidant.

The experiment showed that cordyceps militaris effectively improves tolerance to high-intensity exercise, but only when supplemented chronically and with a good amount of this supplement. ( study )

Reishi or Ganoderma lucidum

This medicinal mushroom is highly valued in Asia as an anti-aging medicine.

Helps prevent age-related cell damage and inflammation that are often linked to diseases that proliferate in older people.

This substance is excellent for combating insomnia and is one of the plants used to prepare digestive enzymes. It is said to help cure viral hepatitis, asthma and a number of other conditions.

It is known as a powerful tonic that enables the body to resist disease and promote longevity.( 3 )

Which adaptogenic plant can work for you and how to use the supplement?

According to several naturopaths who use adaptogens to relieve stress, cortisol is at the root of excess weight, especially in the abdominal area. Adaptogens reduce stress and by reducing cortisol production, excess weight can be better controlled.

How to get started with adaptogens

Each adaptogen has a different effect on the body, so your choice depends on what you are looking for. For example, if you feel exhausted, but when it's time to sleep you have insomnia, ashwagandha helps you to have energy and when the time comes, to relax.

Follow the instructions carefully

As for dosage, follow the directions that come with the product information. A naturopathic doctor can recommend specific adaptogens from trusted formulas and tinctures. They are generally very safe, but remember that everyone is different and so is their reaction to plant ingredients, so start slowly and see how your body reacts.

Please note that several of these herbs interact with prescription medications and are not recommended for people with certain conditions.

Make sure you are well informed about the supplement(s) you wish to take and that they will not interfere with medications or any medical conditions you may have. Purchase high-quality, organic products from trusted sources.

Get creative when using your adaptogenic supplements

You can get supplements in herbal form, in capsules, some in powder form and others in extract form. You can add them to your smoothies, infusions or soups, if they come in powder form.

Reishi mushroom, for example, is best consumed in extract form, since prolonged use in any other form can cause digestive discomfort.

Both moringa powder and goji berries can be used in your smoothies and are a healthy addition that provides the benefits of these adaptogenic plants.

Take your adaptogens wisely

Stimulant adaptogens such as reishi and rhodiola are best taken early in the day, before 3pm, to allow them to work with the body's natural rhythms.

Adaptogens like Tulsi, however, can be taken at any time of day as they are not so strong as to cause a sedative effect.

You can use adaptogens for a few days or a few weeks, while you are going through a stressful period at work, for example. They can be taken during times when you are dealing with a lot of change or unexpected situations. Some naturopaths recommend rotating the type of adaptogen you are using after SIX WEEKS, precisely so that the body does not become too accustomed to the supplement and feels the subtle benefits of each plant.

Adaptogens are not a definitive cure or substitutes

Adaptogens are meant to be used during intense periods of life, such as exam time, work emergencies, demanding moments, and to allow you to stay calm and energized in the long term. Give them a chance and you will feel the difference.

As with any medication or supplement, adaptogens have side effects, interactions, and contraindications. So please do your research if you are interested in any of these adaptogens, especially if they are to accompany the treatment of a current health condition.

Remember that it is always best to decide together with your naturopathic doctor what is best for you, so do not hesitate to consult him/her before starting any supplement.

Useful classification according to need

I have presented you with some of the most commonly used adaptogens, but in this classification, depending on the need, you will find many more plants. This can give you clues about which plant you can use for various cases and with which ones you can rotate the use of adaptogens.

a. Adaptogens to increase sexual desire

Jasmine, maca root, asparagus, kava-kava, rose, ylang.ylang, sandalwood essential oil, schisandra, ashwagandha, clary sage, damiana, dong quai.

b. Adaptogens to reduce stress and anxiety

Schisandra, astragalus, hyssop, valerian, Maitake mushroom, ashwagandha, peppermint, lemon, tulsi, ginseng, ginseng eleuthero, maca root, dong quai.

c. Adaptogens that balance hormonal levels

Cinnamon, dong quai, licorice root, astragalus, maca, chamomile, kelp, fenugreek, red clove, ashwagandha.

d. Adaptogens for brain function, concentration and memory

Bacopa, ginseng, basil, yerba mate, tulse, turmeric, rhodiola rosea, sage, blueberry, mint, rosemary, ashwagandha, gingko biloba, schisandra, ginseng eleuthero, green tea, moringa.

 e. Adaptogens to combat fatigue

Schsandra, peppermint, astragalus root, borage, rhodiola rosea, yerba mate, eleuthero ginseng, reishi mushroom, licorice root, rosemary, guarana, ginseng, lemon balm, moringa.