Do you want to boost energy, vitality and brain health while reducing stress? Then you should consider taking adaptogens.
Adaptogens have been around for centuries and are natural herbal supplements found in nature. Adaptogens can help reduce stress, fatigue, inflammation and adrenal fatigue and may increase and improve energy, vitality, immune system function, libido, cognitive function, hormonal balance and digestion. The most popular adaptogens include Ashwagandha, Lion’s mane, Rhodiola, Ginseng, Holy basil, MACA, Cordyceps, Liquorice root and Schisandra. Adaptogens can be mixed in food and drink and be used as natural supplements, without expecting too harsh side effects.
In order to address what adaptogens are good for, we’ll go through all the benefits, combinations and uses of adaptogens. This includes dosage, side effects and how often to use adaptogens.
What Are The Benefits Of Taking Adaptogens?
Are you feeling tired, stressed or overwhelmed – or do you just need an extra boost of energy?
Adaptogens are known as herbs, roots and other plant substances that may be useful in boosting resistance and tolerance towards stress. In fact, for centuries adaptogens have been used to treat a variety of ailments in Asia, particularly in countries like India and China.
You can take adaptogens in the form of herbal supplements such as capsules or powder and add them to your tea, smoothies or other food items.
Adaptogens can be quite beneficial in managing stress as they help improve your emotional and physical state. They interact with the hypothalamic-pituitary-adrenal (HPA) axis, a complex system of glands, hormones and receptors that function as your body’s stress response system.
The organic properties of adaptogens and their compounds work in conjunction with the HPA axis to help balance your system.
A study on the effects of adaptogens found that they may have an impact on the balance and regulation of hormones in your body.
For instance, if your body has too much cortisol, which is a stress hormone, adaptogens may help lower its quantity. As a result, it can help regulate stress and by extension, help improve your overall health and well-being.
Research suggests that adaptogens reduce stress while also improving attention span and helping with fatigue.
Adaptogens can also be linked to increased energy levels. A study suggested a positive correlation between adaptogens and cognitive functions associated with mental energy and performance.
Adaptogens seem to be good for a variety of reasons but you may wonder which types of adaptogens should you take to improve stress, energy and vitality.
Best Adaptogen Combinations
There’s a variety of adaptogens that you can incorporate into your daily diet. Do keep in mind that each adaptogen caters to a specific area of our health. Therefore, to ensure the best results, it may be better to take adaptogens that specifically target your hurdles.
If you’re struggling with stress, ashwagandha, holy basil, cordyceps and licorice root may be something you might want to consider.
The different adaptogens have different properties and benefits which include:
- Ashwagandha: Originating from India, is a traditional Ayurvedic medicine, which contains bioactive compounds that can help your body adapt to and resist various stressors. It helps reduce stress, while also improving cognitive functioning and improving overall energy.
- Panax Ginseng: Commonly known as Korean ginseng, Panax ginseng is a traditional medicine that helps your body adapt and resist stress. It can help you combat fatigue and improve your overall stamina and reduce feelings of exhaustion. It also helps with strengthening your immune functioning.
- Holy Basil: Found in South Asia, holy basil also known as tulsi, is highly valued for its medicinal properties. Not only does it help relieve stress, but it can also have an anti-anxiety effect, which can alleviate your mood. It also contains antioxidants which can help reduce inflammation in your body.
- MACA: Native to the regions of the Andes in Peru, Maca is a root vegetable with a variety of medicinal properties. It increases overall vitality and helps you cope with stress.
It can be particularly beneficial for women as it helps with menstrual irregularities, symptoms of menopause and fertility by regulating and supporting hormone balance. It can also help increase libido.
- Rhodiola Rosea: Found in arctic regions of Europe, Asia and North America, Rhodiola Rosea also known as arctic root, helps regulate stress hormones and build endurance, while also supporting your immune system.
- Cordyceps: Cordyceps is a type of fungus that has been used in Chinese medicines for centuries. It improves your endurance and combat fatigue. Not only does it enhance your immune functioning, but also has a positive impact on your respiratory health.
- Lion’s Mane: Lion’s Mane is an edible mushroom that has been used in Chinese and Japanese medicine for the treatment of a variety of ailments. It assists with the growth and maintenance of nerve cells. It also helps improve memory, focus, and general brain functioning. Traditionally, Lion’s Mane has also been used to support digestive health.
- Schisandra: Schisandra is a tonic herb made of a woody vine that’s native to China and Russia. It helps regulate stressors while also providing support to your immune system. The adaptogen can also help protect cells from oxidative damage and thus reduce inflammation.
- Licorice Root: Native to the Mediterranean and Asian regions, over the years licorice roots have been used in a variety of medicines. Not only is it useful for regulating digestive health, but also provides adrenal support by supporting the functioning of adrenal glands. This is especially great if you have adrenal fatigue.
Adaptogens might be more effective if you combine and take them. For stress, it may help to combine Rhodiola with ashwagandha or Lion’s Mane.
When combining adaptogens, it’s best to keep in mind the intended use and benefits of each. Think about how each adaptogen can help your body and which ones are most suited for your needs.
Adaptogens are available for you to intake in a variety of forms including supplements, tonics, teas, liquid extracts and powders. You can take them separately as supplement capsules or you can incorporate them into your foods and drinks.
Despite adaptogens being used in traditional medicine for centuries, modern research on the topic is somewhat limited.
Now that you’ve confirmed what adaptogens are good for, you may be wondering if adaptogens are actually effective and what’s the appropriate usage of the herbs.
Do Adaptogens Actually Work?
There’s a growing amount of research that suggests adaptogens can be beneficial for promoting general health and well-being.
The findings of one study suggested that Rhodiola Rosea, or arctic root, can boost your levels of activity and productivity.
Similarly, the research also indicated that Schisandra may be useful for reducing exhaustion and improving physical and mental performance. It may also be useful to reduce symptoms of neurological disorders.
Generally, adaptogens are quite beneficial for improving overall well-being. So, to answer your earlier question, yes adaptogens really do work, granted that you’re taking the appropriate dosage and type for your needs.
Just keep in mind that adaptogens aren’t a cure. Regular intake of adaptogens won’t immediately make your stress disappear.
It may reduce stress and help boost your mood, but you need to improve your overall lifestyle if you want to see a long-term impact.
A healthy diet along with regular sleep and exercise can help make adaptogens more effective. I would also recommend meditation and decluttering emotional stress to help rewire your brain to be happier.
Changing your habits and lifestyle may seem a little daunting at first, but it’s manageable for everyone who wants to see changes – just have in mind to walk at your own pace.
You can use my simple six-step FREE eBook, Kickstart to Hormonal Balance, to shift towards a healthier lifestyle.
Should You Take Adaptogens Everyday?
The dosage and frequency of adaptogens that you take depends on a variety of factors such as your individual needs and health condition.
Before deciding on dosage, I would recommend you to consult with your doctor as it will help you fully understand all the possible benefits and side effects of taking adaptogens and if the type of adaptogen you’re thinking of taking is safe for you to use.
How Long Does It Take For Adaptogen To Work?
Generally, it takes around two to three weeks for adaptogens to have a noticeable impact on your body.
The time duration may also vary depending on your body and its requirements. I would recommend giving it some time to see and feel the changes, before deciding whether adaptogens have been useful for you or not.
What Are The Side Effects Of Adaptogen?
Most adults adapt well to adaptogens, without facing any side effects. However, there are a few common side effects that some people may experience.
These include:
- Nausea
- Diarrhea
- Dry mouth
- Stomachache
- Stomach bug
- Headache
If you’ve tried specific adaptogens and have had side effects, I’ll recommend you to try other adaptogens for your specific need.
Who Should Avoid Adaptogens?
If you’re pregnant, I would recommend holding off on taking adaptogens as the research surrounding adaptogens during pregnancy is insufficient to fully gauge their effects.
Also, if you’ve any current health concerns, I would recommend you talk to your healthcare practitioner, before diving into taking new supplements.
Final Thoughts
If you’re not sure how to navigate in the jungle of supplements and herbs – you can reach out to me for a personal coaching session, where we’ll go through your obstacles and make a plan for your diet and supplementation needs.
