Adaptogens: Do They Really Help Relieve Stress?

“We know that stress affects pain, sleep, blood sugar, blood pressure, immune function and inflammation in the body,” says Linda Chun, an integrative health physician and assistant professor of internal medicine at The Ohio State University. Wexner Medical Center and College of Medicine (in the USA). “When we combine this with the growing interest in using complementary therapies, it’s no surprise that more and more people are exploring (using) adaptogens for their health.”

In fact, according to Allied Market Research, the global adaptogen market was worth $10.3 billion in 2021 and is projected to reach $20.3 billion by 2031.

While specific adaptogens are thought to affect the body and mind differently, the common denominator is that they correct the body’s response to stress.

“Adaptogens can relieve stress by restoring balance to parts of the body that are out of balance; for example, when cortisol (the stress hormone) levels are too high or too low, you will feel stressed and tired,” explains Will Cole, expert. Pennsylvania-based functional medicine practitioner providing telehealth consultations and author of the book Inflammatory Spectrum: Find Your Triggers and Reboot Your System

. “Some adaptogens may reduce stress by regulating the brain-adrenal connection (also known as the hypothalamic-pituitary-adrenal or HPA axis), which controls the rhythm of cortisol.”

To be clear, adaptogens don’t actually reduce or block stress, but instead increase a person’s resilience to stress, both physical and psychological, says Yufan Lin, an integrative medicine specialist at the Cleveland Clinic. “They smooth out the associated ups and downs (of the stress response), thereby reducing excess anxiety associated with stressful events and stress-related fatigue.”

“Adaptogens can also help relieve pain, which itself is a stressor on the body, and can help calm our nervous system,” says Dana Ellis Hannes, a clinical nutritionist and assistant professor of social sciences at the UCLA School of Public Health. .

Here’s a look at the specific adaptogens that have the most scientific evidence for use:

This plant is widely used in Ayurvedic medicine. It has been proven to have anti-inflammatory, antioxidant, anti-stress and anti-aging properties. “It’s a relaxing adaptogen that can relieve stress and help you sleep better,” Lin says. “Regular consumption normalizes cortisol levels, reduces the stress response, increases energy and reduces fatigue.”

Of all the adaptogens, ashwagandha currently has the most scientific support. In a randomized, double-blind study published in the journal Medicine, healthy adults who reported high levels of stress took 240 mg of ashwagandha extract or a placebo once daily for 60 days. According to survey responses, at the end of the study, the ashwagandha group experienced a significant reduction in anxiety levels and more moderate reductions in depression and stress levels.

Originally from the Far East, Asian ginseng (or Panax ginseng) has been used for thousands of years for various ailments. Today it is used to promote well-being, increase energy, improve cognitive function, or relieve stress and anxiety. In fact, studies on mice have shown that Panax ginseng has antidepressant effects, and studies on rats show that Panax ginseng This may be especially beneficial for reducing chronic stress.

“It is a stimulating adaptogen, and may be too stimulating for some people and contribute to insomnia,” Lin says.

Rhodiola, an herb often used in Eastern European and Asian medicine, may reduce fatigue, improve energy and mental performance, and increase resistance to environmental stressors. “It normalizes cortisol levels and helps with fatigue,” says Lin; “But too much can be too stimulating and cause some anxiety.”

The review is published in the 2023 issue of the journal. British Journal of Nutrition found that taking different doses of supplements Rhodiola rosea an hour before exercise may prolong time to fatigue and improve time trial performance during recreational cycling sprints. Another study found that when adults took 400 mg of Rhodiola rosea extract daily for 12 weeks, they noted improvements in mental reaction time, attention, and mental resource allocation as measured by a neuropsychological test.

It is produced from the fruit of a shrub native to northern China and the Far East and is used in traditional Chinese medicine as a tonic adaptogen to restore normal functioning of various body systems, improve mental function and increase physical endurance. Although many studies on Schisandra have been conducted on stressed mice, some studies have shown that Schisandra has antidepressant effects and improves cognitive function, and may also modulate the activity of the HPA (hypothalamic-pituitary-adrenal) axis.

“Schisandra is a really powerful and, in my opinion, underutilized adaptogen that can combat chronic stress and adrenal fatigue,” says Cole. “Schisandra corrects dysfunction of the (hypothalamus-pituitary-adrenal) axis, helping the body return to a state of balance or homeostasis. Ideally, this means that cortisol levels start high in the morning to help you wake up, but decrease in the morning. the day when the body prepares for sleep.”

In general, “adaptogens are well tolerated by most people,” Cole says. But it’s important to remember that for different forms of adaptogens (such as capsules, tinctures, and teas), dosages can vary greatly (capsules typically contain a higher dose than tea).

“These products are not regulated by the US Food and Drug Administration (nor the European Medicines Agency), so it is important to look for those that are certified by the United States Pharmacopeia (USP) or other reputable organization that tests herbal products,” says Hannes.

Before using an adaptogen, talk to your doctor about whether you should use it. Some adaptogens (such as ashwagandha, ginseng, and lemongrass) should be avoided during pregnancy, Lin says.

According to Hannes, some adaptogens, along with other herbal supplements, may interact with some prescription medications, including antidepressants, antipsychotics (sometimes used to treat sleep problems), and immunosuppressants. In some cases, “they can reduce the drug’s ability to do its job.” In other cases, an adaptogen can make a drug more effective, causing serious side effects.

Ultimately, adaptogens won’t eliminate the stress in your life and shouldn’t be your only method of relieving it, experts say. If you use them, it’s best to think of them as a way to establish inner peace, as well as exercise, social support, adequate sleep, relaxation techniques, and other strategies to protect against the insidious effects of stress.