While not as common, some supplements also include synthetic adaptogens. However, their safety and effectiveness may vary compared to natural adaptogens," said Schachter. Adaptogens are believed to help manage the body's reaction to anything that causes stress.

Major stressors include infections, environmental pollution, UV radiation, physical exertion, medicine, and emotional stress. Human studies on adaptogens are limited, but research shows adaptogens may help:.

Adaptogens help your body cope with stress responses related to the hypothalamic-pituitary-adrenal HPA axis and the sympathetic-adrenal-medullary SAM system, said Schachter.

The HPA axis is a stress response system that regulates your nervous, immune, and endocrine systems. When encountering emotional or physical stress, the HPA axis temporarily increases stress hormones, like cortisol, to restore homeostasis and keep your body functioning.

Cortisol helps regulate inflammation and stress. If cortisol levels are too high , it can lead to health issues like anxiety, high blood pressure , and lowered immune response.

Adaptogens interact with the HPA axis to help balance and reduce the release of cortisol. The SAM system is a shorter-term stress response often called "fight or flight. However, the exact mechanisms for how adaptogens work with the HPA axis and SAM system are not fully understood.

Many adaptogens are used to help with stress, anxiety, immune health, sleep, and fatigue. Because adaptogens are nonspecific treatments, they may offer several health benefits related to stress-induced health issues. Here are some of the most popular adaptogens.

All adaptogens help the body deal with stress. Still, some adaptogens are more known for their effects on emotional stress, anxiety, and sleep, including:.

Stress can affect your adrenal glands, which are responsible for secreting hormones that balance your energy levels. As a result, too much stress can make you feel tired or weak. Adaptogens that may help improve your energy levels and have an anti-fatigue effect include:. Your body's stress response can take a toll on your immune system, making it difficult for your body to fight infections.

Because adaptogens help balance and manage your stress response, they may also help boost your immune response. Some popular adaptogens known for immune health include:. However, more robust clinical trials are needed to establish the full extent of their effectiveness and safety.

Currently, most evidence on the effectiveness of adaptogens is anecdotal or involves animal studies. We need more human trials to prove adaptogens are effective in treating health conditions and the effects of stress.

Adaptogens do not typically cause serious side effects in healthy adults, but that doesn't mean using adaptogenic herbs or supplements is without risks. No studies have proven adaptogens are safe to take for long periods. It is also possible to experience an allergic reaction to adaptogens.

Side effects can vary depending on the adaptogen, but some common side effects of adaptogens include:. Some groups may also be more at risk of adverse side effects. Because there is limited data to prove adaptogens are safe during pregnancy and breastfeeding, pregnant and lactating people are generally advised to avoid adaptogens.

Specific adaptogens can also interact with medications or worsen health conditions. If you have a health condition or are taking medications, talk with your healthcare provider before taking any adaptogen.

In addition, the Food and Drug Administration FDA does not regulate the safety or effectiveness of supplements, including adaptogens. Before choosing an adaptogen supplement, purchase a reputable brand and look for third-party certifications like NSF International, U.

Pharmacopeia USP , or ConsumerLab. Adaptogens are herbs and plants that help your body manage and adapt to stress.

Researchers believe adaptogens help balance and reduce stress hormone levels by interacting with the body's stress response systems. Adaptogenic herbs and plants have been used in traditional Chinese medicine TCM and Ayurvedic medicine for thousands of years, but human research is limited.

More human clinical trials are needed to fully understand how effective adaptogens are at helping reduce stress and improve health issues. However, promising research shows adaptogens can help anxiety, fatigue, sleep, and immune health.

Before trying any adaptogens, talk to your healthcare provider. While typically well tolerated, adaptogens can interact with medications and worsen some health conditions. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S.

Plant adaptogens-History and future perspectives. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity.

Pharmaceuticals Basel. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: Comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera ashwagandha on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.

Curr Neuropharmacol. Lopresti AL, Smith SJ, Metse AP, Drummond PD. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum Holy Basil extract HolixerTM on stress, mood, and sleep in adults experiencing stress.

Front Nutr. Here are some of the most beneficial as part of a stress-relieving lifestyle in addition to other natural stress relievers. Please note: This is a review of evidence on individual adaptogenic herbs, not combinations of them often marketed as cortisol blockers.

Ginseng is one well-known adaptogen, and Asian ginseng Panax ginseng is considered by many to be the most potent. In humans, Panax ginseng has been shown to successfully improve feelings of calmness and some aspects of working memory performance in healthy young adults. A review found that both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness.

Another study observed that this herb helped reduce the ulcer index, adrenal gland weight, blood glucose levels, triglycerides, creatine kinase an enzyme that points to stress- or injury-related damaged of the circulatory system and other parts of the body and serum corticosterone another stress-related hormone.

Just one dose showed a percent increase in working capacity in one rat study. Saponins found in ginseng may affect the monoamine neurotransmitter levels in mice in which stress was induced, reducing the amount of noradrenalin and serotonin released as part of the stress response.

A lab study in the Journal of Pharmacological Sciences confirms that, in a lab, the effects of ginseng seem to be particularly motivated by their saponin content. This red ginseng also has antioxidant effects in a lab , has been found to improve mood and mental performance in small studies, may reduce fasting blood sugar levels, and may even aid newly diagnosed diabetic patients in losing weight.

Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. Holy basil benefits have long been an integral part of Ayurvedic medicine to help treat a large number of conditions.

In recent years, researchers around the world have investigated the impact of holy basil on the body. Specifically, multiple studies have been conducted in mice and rats to observe its immunomodulatory effects and anti-stress activity.

A January study in humans tested the cognition-enhancing benefits holy basil is thought to have and found that reaction times and error rates improved compared to placebo. One reason holy basil may be effective in improving stress response is the presence of three phytochemical compounds.

The first two, ocimumosides A and B, have been identified as anti-stress compounds and may lower blood corticosterone another stress hormone , as shown in rats, and create positive alterations in the neurotransmitter system of the brain.

The third, 4-allylO-beta-D-glucopyronosylhydroxybenzene say that five times fast! There is also evidence that holy basil may help prevent recurrence of canker sores, which are thought to be induced by stress, as well as other types of ulcers, such as gastric ulcers.

However, most of these have not been studied extensively and are in their infancy, as far as research goes. Ashwagandha is often referred to as Indian ginseng.

Its effects on cortisol, stress tolerance and internal stress responses have been studied for decades. In rats and mice, ashwagandha root extract seems to stop the rise in lipid peroxidation caused by bacteria-induced stress.

Lipid peroxidation is the process by which oxidative stress can eventually cause cell damage within blood cells. Also in mice, it may prevent stress-related gastric ulcers , prevent weight increase of the adrenal glands a sign of chronic stress , help stabilize cortisol levels and aid in the non-specific stress resistance common with adaptogenic herbs.

Used in Chinese medicine, astragalus Astragalus membranaceus is known to boost immunity and potentially buffer the effects of stress.

Studies suggest that because astragalus is rich in polysaccharides, flavonoid compounds, saponin compounds, alkaloids and other protective chemicals, it has the potential to treat various ailments , including many that affect the immune system. It also has positive effects on blood glucose levels, plus lipid-lowering, anti-fibrosis and antimicrobial activities.

Licorice root can increase energy and endurance, plus help boost the immune system and support gut health. Those with hypertension ought to consider using other adaptogens. In human volunteers, supplementation with licorice root helped regulate hormone levels associated with stress, including cortisol.

One potential outcome of this is the observed effect of this adaptogenic herb to help prevent ulcers.

Other benefits of licorice root include the potential to help with fat reduction and decrease androgen hormones and testosterone in women.

Rhodiola rhodiola rosea , or golden root, is a potent adaptogen that has been the focus of much research. Like the other adaptogens, studies show rhodiola provides a biological defense against stress. A study in roundworms suggests that it actually acts as a mild stressor when ingested, allowing the organism to boost its stress defenses similar to how astragalus root works.

Interestingly, rhodiola may even have an impact on acute stress responses. This adaptogenic herb also functions as an antioxidant in lab and animal research.

Cordyceps , as well as reishi, shiitake and maitake mushrooms, are fungi with antioxidant properties. That means nutrition-rich mushrooms have all the benefits of antioxidant foods.

They may not be adaptogens in the classic sense, but each has adaptogenic, anti-tumor and immune-enhancing properties.

In particular, cordyceps have been observed for their impacts on cortisol levels and oxidative stress. For example, a trial involving the use of a powdered cordycep supplement found that sedentary adult males had better regulated cortisol levels after exercise-induced stress and that the supplement had anti-fatigue qualities.

In rats, cordyceps helped slightly increase the cortisol and testosterone levels in healthy male rats, giving them an edge of protection from physiological stress. Again, it seems that the adaptogenic effect of cordyceps involve a temporary higher boost in cortisol when exposed to stress, followed by a large drop during non-stress periods when compared with no treatment.

In this trial, researchers also noted that the blood of the participants confirmed an increase in antioxidant activity, quelling excessive oxidative stress. Also called magnolia berry Schisandra chinensis , schisandra is a medicinal berry that can help boost endurance and mental performance.

This berry has healing properties that have been utilized in Traditional Chinese Medicine for thousands of years. It may also help with focus, concentration, memory and mental energy, while also potentially improving digestion and supporting hormonal balance.

Research suggests that schisandra works by positively impacting levels of nitric oxide and cortisol present in blood and saliva. Turmeric root Curcuma longa is a plant that is not only used as a culinary spice, but also as a natural remedy for reducing inflammation and boosting brain function.

Curcumin is the active ingredient in turmeric responsible for so many of its benefits.

Plant adaptogens-history and future perspectives. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: pharmacology of stress- and aging-related diseases.

Med Res Rev. Mancuso C, Santangelo R. Panax ginseng and Panax quinquefolius: From pharmacology to toxicology. Food Chem Toxicol. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha Withania somnifera —current research on the health-promoting activities: a narrative review.

Li Y, Pham V, Bui M, et al. Rhodiola rosea L. Curr Pharmacol Rep. Zheng Y, Ren W, Zhang L, et al. A review of the pharmacological action of astragalus polysaccharide. Front Pharmacol.

Jamshidi N, Cohen MM. The clinical efficacy and safety of Tulsi in humans: a systematic review of the literature. Evid Based Complement Alternat Med. Das G, Shin HS, Leyva-Gómez G, et al. Cordyceps spp. Zeng P, Guo Z, Zeng X, et al.

Chemical, biochemical, preclinical and clinical studies of Ganoderma lucidum polysaccharide as an approved drug for treating myopathy and other diseases in China. J Cell Mol Med. Bower-Cargill C, Yarandi N, Petroczi A.

A systematic review of the versatile effects of the Peruvian Maca Root Lepidium meyenii on sexual dysfunction, menopausal symptoms and related conditions. Obidiegwu JE, Lyons JB, Chilaka CA.

The Dioscorea genus yam -an appraisal of nutritional and therapeutic potentials. Brimson JM, Brimson S, Prasanth MI, et al. The effectiveness of Bacopa monnieri Linn. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.

Sci Rep. National Center for Complementary and Integrative Health. Karosanidze I, Kiladze U, Kirtadze N, et al. Efficacy of adaptogens in patients with long COVID a randomized, quadruple-blind, placebo-controlled trial.

Pharmaceuticals Basel. Asian ginseng. Understanding the Stress Response. Harvard Health Publishing. Published March Ajala TO. The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress. DISCOVERY: Georgia State Honors College Undergraduate Research Journal.

Cleveland Clinic. Updated August 15, Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals Basel ; 3 1 By Brittany Lubeck, MS, RDN Brittany Lubeck, RD, is a nutrition writer and registered dietitian with a master's degree in clinical nutrition.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. Mather says that herbs work on a systemic level, with multiple active ingredients affecting our bodies as a whole.

This is why adaptogens can also act upon the immune system—a system which incidentally has a symbiotic relationship with stress.

Additionally, different herbal extracts may have different active ingredients causing these effects. However, some researchers posit that molecules called glycosides , which can impact heart rate, may come into play.

To work, you have to take a consistent amount of a high enough dose at regular intervals, consistently over time. While varieties of adaptogens abound, when it comes to actual evidence for the efficacy of adaptogens, not all adaptogens are created equal.

And each one is very specific as to what they do. So it's really hard to create a global perspective, because each one has its strengths. When assessing whether to recommend an adaptogen to patients, Dr. Mather is confident in the efficacy of ashwagandha in particular. He says two gold-standard meta-analyses—one from , and the other from —demonstrate that taking ashwagandha changes biomarkers related to stress including cortisol levels and inflammation, and has an impact on several different methods of measuring mood, and mental health over time.

Rhodiola is another fairly well-studied herb , says Dr. If you want to get any sort of benefit from an adaptogenic beverage or supplement other than tasting good or making you feel good about yourself, there are a few things to keep in mind.

However, studies of rhodiola and adaptogens have administered doses between and milligrams, one or two times a day. Since the supplement industry lacks oversight , labels aren't always reliable. So it's working at a molecular level to instill change in the human body and brain, and that takes time.

Finally, know that adaptogens are just one way to address your mental health, and that addressing underlying stressors in your life is important to do in addition to finding a way to modulate your response to stress with adapatogens.

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