This guide to adaptogens will allow you to safely and effectively use these herbal remedies to enhance your health and improve your chances of living a longer, healthier, and well-balanced life.

He holds an honorary doctor of science from National University of Natural Medicine. He lives in Bucks County, Pennsylvania. Steven Maimes has studied natural medicine for over 30 years. A researcher, freelance writer, and principal of SALAM Research, he lives in Rochester, New Hampshire.

Adaptogens-Herbs For Strength, Stamina B4. and Stress Relief. Adaptogens - Herbs for Strength, Stamina and Stress Relief David Winston, RH AHG with Steven Maimes Copyright © , by Herbal Therapeutics, Inc.

Add to Cart. They might also assemble your IKEA furniture for you and help you with your financial investments if they had opposable thumbs and direct access to your bank account. These mysterious adaptogenic molecules did not fall from the Siberian sky in the s, however.

Adaptogens were in fact repackaged herbal remedies, the products of ancient healing traditions, that Soviet scientists thought helped bodies adapt to stress. Especially the bodies of soldiers. As with competitive sports, wars can benefit greatly from an edge. During the Second World War, the Soviet Union became particularly interested in the investigations that had been done of Asian folk medicines, particularly the use of a woody vine by Nanai hunters who lived in parts of modern Russia and China.

This vine is called schisandra or, to give it its full Latin name, Schisandra chinensis. The Nanai people used it as a tonic, meaning a substance that invigorates the body and mind, so Soviet pilots and submariners were given schisandra to boost their energy and calm their nerves down.

The Soviets spent decades researching schisandra and other adaptogens, writing down the results of over 1, studies, but most of these are not listed in the major databases that allow scientific papers to be searchable nowadays.

It has been reported by researchers in the field that the quality of these Soviet studies, by modern standards, is lacking and the diagnoses used by these scientists were somewhat questionable.

If you are stressed out and go looking for adaptogens, the ones you are likely to encounter include various unrelated plants referred to as ginseng. Then there is American ginseng, Malaysian ginseng, Peruvian ginseng, even Indian ginseng better known as ashwagandha Withania somnifera , an evergreen shrub that was recommended by the Indian government to treat COVID Natural adaptogens also include a green plant you have probably encountered while eating at a Thai restaurant: holy basil.

If adaptogens really are the magic bullets they are portrayed as, I would imagine the Thai people would be champions at surviving stress unscathed. A big hit on the adaptogen circuit, and hailing from the high altitudes of Europe and Asia, is golden root Rhodiola rosea , a plant so popular it is being threatened by the massive harvesting operations needed to meet demand, which has led to substitutions.

To embrace the claims of efficacy that surround adaptogens like health halos is to brush aside, through ignorance or willful dismissal, the many, many problems adaptogens have, which wellness skeptics will recognize as the problems of herbalism more generally.

Adaptogens are supposed to be a category unto themselves, different from substances that regulate the immune system immunomodulators or that improve our memory and thinking nootropics.

But many adaptogens have been shown to have immunomodulatory or nootropic activity , so the boundaries of the adaptogen classification melt rather easily. The boundaries of what we define as stress are also quite flexible in the context of selling adaptogens.

And while we may think that tweaking our stress response must be beneficial, we would do well to remember that wellness gurus have oversimplified biology before: see antioxidants. Adaptogens also clash with modern medicine. They are mixtures.

Golden root alone contains polyphenols, glycosides, organic acids, essential oils, alcohols, proteins, sugars, and fats. Some claim that the adaptogenic power of these plants lies in specific families of molecules, like tetracyclic triterpenoids or complex phenolics, because they are claimed to be similar to chemicals our bodies naturally produce and that help us respond to stress, like corticosteroids and neurotransmitters called catecholamines.

Others argue the hundreds of chemicals found in adaptogens like ginseng and ashwagandha must be ingested together, as they work synergistically. And given how loosely regulated the natural health product industry is to begin with, you may get a boost from consuming one of these adaptogens, not because of the plant itself, but because of contamination with actual drugs, like the steroid prednisone.

With acetaminophen tablets, you know the dose is constant. With natural products like adaptogens, you simply do not know what you are buying.

And lest you still believe there is good evidence for the outsized claims the all-natural crowd makes with respect to adaptogens, I hope you are a large rat. Promising data on adaptogens come from animal studies, a necessary first step but far from relevant to human beings, with some studies resorting to intraperitoneal injections of adaptogens.

The relatively few studies done in humans tend to be disappointing. Reviews of the evidence often conclude that, at best, adaptogens may help with stress and fatigue and that more studies are needed.

At worst, there is no indication they have the claimed clinical benefit. The number of participants in human trials is almost always small and the treatment and follow-up periods are short, with no long-term, properly documented safety data on the consumption of these plants.

You might wonder why safety is important, since the Third Law of Adaptogens is that they must do no harm. The reality is that plants contain chemicals, and chemicals can harm us. Ashwagandha, the Indian ginseng that was sold by some as a treatment for COVID, may actually cause abortions.

Adaptogens are not innocuous. Which brings us back to the adaptogen trial done on people dealing with long COVID , who were given either a placebo or a liquid containing golden root, schisandra, and Siberian ginseng.

Long COVID symptoms significantly decreased over the three-week period the participants were followed for. Fatigue, headaches, difficulty breathing, sweatiness, loss of smell and taste, hair loss, pain, attention deficit, memory issues, and mood disorders—all went down… but they decreased equally for those on the adaptogen mixture and for those on the placebo.

Also, it was better than placebo at reducing fatigue and pain… for half of the participants only… and specifically on days 9 and 11 of the trial. None of it is scientifically filling. The best summary of the adaptogen market I have read—and which can easily apply to the natural product industry as a whole—comes from Dr.

They can sell it or they can spend a bunch of money to study it and potentially find that it has no benefit. You can spin negative findings into gold when your remuneration is on the line.

Stress can also be a part of various health conditions. Adaptogens may be beneficial for all types of stress. They are believed to activate certain cell signals that increase adaptability, resilience, and even survival. However, some researchers believe adaptogens are most effective against stress caused by adult-onset disorders, such as fatigue, depression, sleep disorders, inflammation , infections, and more.

Stress hormones are regulated by the HPA axis, which may be affected by adaptogens, according to some research. This means that adaptogens may work directly on the HPA axis to regulate stress hormones as they are secreted.

When it comes to the effectiveness of adaptogens, much of the evidence is anecdotal. There is limited scientific evidence that supports many of the health claims of adaptogens. Few human trials exist, as most adaptogen studies have been performed in vitro in a lab setting or on animal subjects.

Still, some researchers use the preliminary research available on adaptogens to point to their effectiveness, making claims that these herbs can restore an inactive or overactive immune system, balance hormones, and support brain chemistry.

A pilot study looked at how adaptogens might affect those with long COVID , symptoms of COVID that persist long after having the illness.

In the study, participants with symptoms of long COVID were randomized to receive either a placebo an inactive substance or a supplement that included three adaptogens R.

rosea, Siberian ginseng, and magnolia berry, or Schisandra chinensis. Compared to the placebo, the adaptogen supplement was found to reduce chronic pain and fatigue as well as levels of creatinine a substance that may indicate kidney disease if elevated.

Despite these positive findings, more research must be done to prove the efficacy of adaptogens. Adaptogen supplements can be purchased online or in various stores, like grocery stores and nutrition shops. Adaptogens come in a wide variety of supplement forms, including capsules, powders, drinks, and tinctures.

You can also use dried or fresh adaptogen herbs. Some manufactured foods and drinks contain adaptogen compounds.

For example, some brands make adaptogen coffee or hot chocolate. There are also online recipes for making your own adaptogen-rich foods and drinks. When possible, look for supplements certified by a third party, such as U. Pharmacopeia USP , NSF International, or ConsumerLab.

A seal from a third-party organization means you don't have to worry about contaminants in your product. Supplements, including adaptogens, are not regulated by the Food and Drug Administration FDA for safety or effectiveness.

This puts the responsibility on the consumer to ensure they are buying products that are pure and safe. There is always a risk of side effects when using herbs or supplements.

Research shows that plant adaptogens are not associated with serious side effects. There are few studies that have examined the safety of taking specific adaptogens over long periods.

This means the full safety profiles of most adaptogens are not known. However, some adaptogens have been more thoroughly researched than others, including P. ginseng and R. ginseng may cause:. For some people, ashwagandha use may lead to:. In rare cases, R.

rosea has been linked to dizziness, dry mouth , or excessive saliva. It should also be noted that herbal supplements may interact with other supplements, over-the-counter medications, or prescription drugs. Be sure to discuss potential interactions with a healthcare provider or registered dietitian before using adaptogens.

Adaptogens are various herbs, plants, and other substances that may help your body adapt to stress and provide other health benefits.

Research on adaptogens is lacking overall, and there isn't enough evidence to back up many of their health claims. When it comes to improving your health, herbs and supplements should never replace standard care or sustainable lifestyle changes. Talk with a knowledgeable healthcare provider or registered dietitian before starting adaptogens.

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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.

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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.

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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.

Adaptogens have stimulant properties that help counteract those harmful effects. Adaptogens were first developed and studied during World War II.

Scientists were looking for a way to help healthy pilots work at even greater levels. And they thought they found it in the form of adaptogens.

The Soviet Union published military studies about a stimulant called Schisandra chinensis that was used. It was found that berries and seeds eaten by Nanai hunters reduced their thirst, hunger, and exhaustion. It even improved their ability to see at night.

Adaptogens work at a molecular level by regulating a stable balance in the hypothalamic, pituitary, and adrenal glands.

These are involved in the stress response. Typically, when our bodies are stressed, we go through three stages of stress:. As we encounter a stressor — say we start lifting weights — our body responds by kicking out hormones like adrenaline that improve muscle performance and increase our ability to concentrate and pay attention to the task at hand in the phase of resistance.

Our body is literally resisting the stressor, so we feel energized and clearer, thanks to our body giving us a boost to fight the stressor.

And then, as we fatigue, we enter in the exhaustion phase. Adaptogens have been studied in both animals and isolated neuronal cells.

Researchers have found they have several effects on the body :. Sounds too good to be true, right? Well, according to research on adaptogens, they might actually be as good as they sound.

Three main adaptogenic herbs have been studied and found to be both safe and nontoxic: Eleutherococcus senticosus Siberian ginseng , Rhodiola rosea Arctic root , and Schisandra chinensis. One study found that it may help ward off fatigue, depression, and stress. Schisandra: This herb is most useful for promoting liver health and stabilizing blood sugars, as well as acting as an adaptogen.

One study review found that adaptogens really can be used to promote health for general well-being and when used as a supplement with other traditional medications for specific conditions and health problems. The herbs are associated with boosting mental clarity for people with many health conditions.

In that same study review, Arctic root was found to help boost activity and productivity when used alongside antidepressants while having no serious documented side effects. It also helps people bounce back more quickly and feel more energized after illnesses like the flu.

Schisandra was found to be most helpful when used in people who had overall exhaustion and low physical and mental performance.

The available studies suggest that adaptogens really are helpful in decreasing symptoms of fatigue and exhaustion and may be most helpful when used alongside other therapies for people with chronic and acute medical conditions.

So, while your doctor may not encourage you to take an adaptogen every day for no reason, it may be helpful if you experience low energy as a result of a chronic medical condition. Talk with your doctor before taking adaptogens.

New research is looking at how adaptogens may be helpful in treating chronic diseases, like respiratory and heart conditions. The Gerson Therapy is a nutrition system that claims to fight cancer through a specialized diet. This article examines the Gerson Therapy and its….

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Each monograph presents the latest scientific research and details the origin, traditional and clinical uses, actions, properties, preparation, and dosage for each herb. The book also includes guidance on adaptogenic remedies for our animal companions.

This guide to adaptogens will allow you to safely and effectively use these herbal remedies to enhance your health and improve your chances of living a longer, healthier, and well-balanced life.

He holds an honorary doctor of science from National University of Natural Medicine. He lives in Bucks County, Pennsylvania. Steven Maimes has studied natural medicine for over 30 years. A researcher, freelance writer, and principal of SALAM Research, he lives in Rochester, New Hampshire.

Adaptogens-Herbs For Strength, Stamina B4. and Stress Relief. The essential endpoints do not change. Reduced stress, better sleep, enhanced overall vitality, and improved mental sharpness are the primary outcomes.

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