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Key Takeaways
- Herbs like ashwagandha and rhodiola help balance stress hormones and improve overall well-being.
- Clinical studies show adaptogens reduce fatigue, lower cortisol levels, and enhance cognitive function.
- Start with a low dose of adaptogens and adjust based on your body’s response to find the right balance.
Adaptogens: Nature’s Stress Relievers
The term adaptogen explains the effect of herbs and plant extracts that stabilize physiological processes and help the body resist stress. A Soviet scientist first coined the term in 1947. In fact, it was the Soviets who did a lot of research into the benefits of adaptogenic herbs in their elite athletes and, later, in cosmonauts as part of their space program. Adaptogens work by stabilizing the hypothalamic-pituitary-adrenal (HPA) axis – the central stress response system – raising HPA hormones that are depressed while lowering ones that are too highly elevated. This movement towards a healthy balance in the body is called hormesis, or sometimes homeostasis. The benefit of balanced stress hormones goes beyond a healthy immune system. Less stress means more physical energy, better mental focus, and even better-feeling joints and muscles, not to mention a happier mood and a better overall sense of well-being. There’s scientific evidence proving this. In a 2010 article published in the journal Pharmaceuticals, researchers wrote that "a number of clinical trials demonstrate that adaptogens exert an anti-fatigue effect that increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention."1 There are at least 15 recognized adaptogens. These include panax ginseng, holy basil, and cordyceps mushrooms. However, two of the most popular and well-researched are ashwagandha and rhodiola.Top Stress-Busting Herbs
Researchers used an objective clinical measure to confirm these findings. Serum levels of the stress hormone cortisol measured 16.05 percent lower after four weeks and 22.2 percent lower after eight weeks among those taking the herb. This compares to declines of just 6.74 percent and 7.87 percent in the placebo group.2
Cortisol is one of the hormones that dramatically depresses the immune system, in addition to depressing your mood.
In another "gold standard" trial, the researchers concluded that "Ashwagandha root extract safely and effectively improves an individual's resistance to stress and thereby improves self-assessed quality of life."3
Rhodiola: Traditionally used as an adaptogenic medicinal herb in Eastern Europe and Asia, it has gained popularity worldwide for its ability to decrease fatigue and anxiety while improving mood, memory, and stamina.
In a high-quality study, researchers tested a standardized extract from the plant's roots on individuals suffering from stress-related fatigue. After one month there were significant differences between the herbal and placebo groups.
Researchers concluded that Rhodiola rosea "exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome."4
In a review of the herb conducted in 2010, the researchers wrote that "Rhodiola rosea has robust traditional and pharmacological evidence of use in fatigue, and emerging evidence supporting cognition and mood."5
Ginseng: Ginseng is most often used to improve focus, reduce stress hormones, lower inflammation, regulate blood sugar, and support immune health. Ginseng also shows promise in preventing some of today’s most dreaded neurodegenerative diseases, including dementia, Alzheimer’s disease, Parkinson’s and Huntington’s diseases. Most of ginseng’s benefits come from active ingredients called ginsenosides and their metabolites. Ginsenosides boast anti-inflammatory, antioxidant, and neuroprotective properties. 6
How to Take Adaptogens
When it comes to adaptogens, there may be a narrow window of effectiveness. This means a dose that’s too low won't counter stress, but too much will overstimulate and increase stress. It's best to start with the lowest recommended amount and allow two to three weeks to see what effect it has on you. If the herb hasn't helped by then, up the dose and try again. If you’re still not noticing any benefits, this particular herb might not be for you and it's time to try a different adaptogen and repeat the procedure. A fair amount of trial and error may be required. The optimal approach is really a personal one and could involve a combination of plant extracts. In addition to supplements, you’ll also find adaptogenic herbal teas. You might try those, too. The good news is, the research recognizes adaptogenic herbs as generally safe and helpful to virtually everyone, so you can experiment with confidence. That's a sharp contrast to anti-anxiety medications which are riddled with negative side effects.Summary
Stress can severely impact your immune system and overall health, but adaptogens—herbs like ashwagandha and rhodiola—help the body manage stress and improve mental performance. These herbs balance stress hormones, reduce fatigue, and promote better mood and cognitive function. Research supports their ability to decrease cortisol and improve well-being. Start with a low dose and adjust as needed to find the best balance for your body.
Frequently Asked Questions
What are adaptogens?
Adaptogens are herbs and plant extracts that help the body resist and manage stress by balancing physiological processes.How do adaptogens work?
They stabilize the hypothalamic-pituitary-adrenal (HPA) axis, which controls the stress response, helping balance stress hormones and reduce fatigue.Which adaptogens are most effective for stress relief?
Ashwagandha and rhodiola are two of the most well-researched adaptogens known for reducing stress, anxiety, and improving cognitive function.How long does it take to feel the effects of adaptogens?
It may take two to three weeks of consistent use to notice the benefits, and the dosage might need adjustments to be effective.Are adaptogens safe for daily use?
Yes, adaptogens are generally safe for daily use, but it’s best to start with a low dose and consult with a healthcare provider if needed.- https://www.mdpi.com/1424-8247/3/1/188/htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871210/
- https://www.ncbi.nlm.nih.gov/pubmed/23439798
- https://www.ncbi.nlm.nih.gov/pubmed/19016404
- https://www.ncbi.nlm.nih.gov/pubmed/20378318
- Kim JH, Yi YS, Kim MY, Cho JY. Role of ginsenosides, the main active components of Panax ginseng, in inflammatory responses and diseases. J Ginseng Res. 2017 Oct;41(4):435-443. doi: 10.1016/j.jgr.2016.08.004. Epub 2016 Aug 18. PMID: 29021688; PMCID: PMC5628327. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628327/
Meet
The Expert:
The Expert:
Michael Sellar is a British writer who has spent over 30 years in the natural health industry. He has worked as a consultant nutritionist, lecturer to natural health professionals, newsletter editor, and writer. He also created and managed a website for twenty years promoting the work of natural therapists in his local community. He lives in rural England.
