Adaptogens are a name that sounds a bit mysterious, but it is worth getting to know their meaning and the effects of these extraordinary substances of plant origin. Adaptogens are substances contained in certain plants with special properties, as well as the common name of these plants themselves. Scientific research indicates that they have a beneficial effect on many aspects of the human body. This confirms the centuries-old tradition – adaptogens and their body-supporting properties have long been used in natural medicine of various cultures.
Their beneficial effects help strengthen the body and have a particularly beneficial effect on the nervous system, counteracting the effects of ubiquitous stress. Calmer nerves and a better mood also mean better immunity and well-being, which is especially important today, when many issues raise our concerns. We present an overview of selected adaptogens and suggest how and when to use them.
What are adaptogens?
Adaptogens are plants and fungi rich in organic substances, the properties of which increase vitality, resistance to stress and have a beneficial effect on the immune system. Adaptogens have been known and used for centuries, including in India and traditional Chinese medicine. Adaptogenic plants were known to increase energy and overall fitness, so in China, for example, they were given to warriors to increase their resistance to stress and support their physical strength.
Adaptogens were used as a supplement to the diet of astronauts and Olympic athletes to increase their resistance to stress and body performance. Such unique plants include Indian ginseng (Ashwagandha), Rhadiola Rosea, Siberian ginseng, Peruvian pepper (MACA), Astragalus, and Panax ginseng.
The name “adaptogens” was proposed in 1940 by the Soviet scientist N. Lazarev, who conducted research on herbs and medicinal plants used in traditional Chinese medicine. He proposed the following definition: adaptogens are substances of plant origin that have a strengthening effect on the human body. In later years, the name “adaptogens” began to be used colloquially to describe plants with properties known from many years of tradition that have a beneficial effect on vitality and the physical and mental condition of the body.
According to the original definition, adaptogens are substances that meet three criteria: firstly, adaptogens must support the human body and its resistance to unfavorable conditions such as physical stress caused by, for example, environmental pollution, climate change, radiation, infectious and systemic diseases, and mental stress. Secondly, adaptogens must be resistant to external factors, and thirdly, they must not disrupt the normal functions of the human body.
In 1969, scientists adopted the following definition of adaptogens: adaptogens are substances of plant origin that reduce the effects of stress such as fatigue and weakening of the immune system, have a beneficial effect on the physical condition of the body, and do not cause side effects.
The basic property of adaptogens is their ability to reduce the effects of stress and increase the body’s ability to adapt to unfavorable external conditions. Their action is holistic – they have a beneficial effect on the entire body and strengthen its natural forces. They also restore physiological balance, or homeostasis.
Adaptogens support physical and psychological balance
How do adaptogens work?
Adaptogens have a beneficial effect primarily on the nervous system and brain, increasing resistance to stress. They help restore balance (homeostasis) both physically and mentally.
Adaptogens also have a beneficial effect on reducing the feeling of fatigue – they have a stimulating effect and strengthen vitality. They also have a beneficial effect on the ability to concentrate and other cognitive functions, including memory. Scientific research also shows that adaptogens support the immune system.
They regulate the hormonal balance, primarily the secretion of stress hormones. Thanks to this effect, they contribute to supporting the immune system and better functioning of the entire body – chronic stress has a clearly negative effect on our condition, not only mentally, but also physically, as scientific research proves.
Scientific research shows that adaptogens work at the cellular and hormonal level. They also stimulate the body’s non-specific reactions to stress by acting on the hypothalamus-pituitary-adrenal axis (the so-called HPA axis).
The most famous adaptogens and their uses
The most popular plants and mushrooms that are a natural source of adaptogens are:
- Ashwagandha (Indian ginseng),
- Rhadiola Rosea (rhodiola rosea),
- Bacopa Monnieri (small-leaved bacopa),
- Astragalus (astragalus),
- Siberian ginseng (Siberian ginseng),
- Tulsi (holy basil),
- MACA (Peruvian peppermint),
- Schizandra (Chinese schisandra),
- Centella asiatica,
- Panax ginseng (true ginseng),
- Paulinia cupana (guarana),
- Yerba mate.
Below are some of these unique representatives of the plant kingdom.
1. Ashwagandha (Indian ginseng)
Ashwagandha, or Indian ginseng, is one of the most popular adaptogens. Ashwagandha belongs to the nightshade family and grows to a height of 1.5 m. Other names include winter cherry, Kanaje Hindi and Samm Al Ferakh. In traditional Ayurvedic medicine, ashwagandha is used to reduce stress and anxiety, increase vitality and improve memory. Ashwagandha traditionally helps regulate blood sugar levels, has anti-inflammatory effects and helps reduce “bad” cholesterol. Thanks to its stress-reducing properties, it also supports the immune system.
Ashwagandha roots and fruits are an excellent source of a substance called withanolides. Ayurvedic medicine uses them in states of exhaustion, fatigue and memory impairment.
Ashwagandha is also seen as a plant that slows down the aging process, helps improve the body’s physical condition, increases energy levels and improves mood. It reduces cortisol (a stress hormone) by over 20 percent.
Ashwagandha is used as a dietary supplement. Ashwagandha is available in powder and capsules. Ashwagandha powder is added to water, yogurt or juice in the amount of one teaspoon of powder per day. You can also drink infusions with Ashwagandha – pour boiling water over one teaspoon of powder and brew for 10 minutes.
2. Rhadiola Rosea (rhodiola rosea)
Rhadiola Rosea (rhodiola rosea) is another on the list of well-known adaptogenic plants. It belongs to the Rubiaceae family of plants, occurs in the circumpolar region, in North America, Europe and Asia. In Poland, it grows only in the Sudetes and Carpathians, in national parks (it is protected and cannot be collected). Using Rhadiola infusions and extract improves brain function, reduces the feeling of fear and anxiety, helps improve mood and reduces fatigue. Rhadiola is also an excellent antidote to stress. It increases vitality and improves the functioning of the nervous system. Regulates the level of noradrenaline and serotonin (the hormone of happiness).
Rhadiola Rosea (Rhodiola rosea) is used in the form of capsules or infusions of dried herbs. The infusion is prepared as follows: put a teaspoon of dried herbs in a glass and pour boiling water to 3/4 of its volume. Drink the infusion 2 times a day in equal portions. Rhodiola rosea is also available in powder form – mix 1 tablespoon (about 300 mg) with 50 ml of water and use 1-2 portions a day, preferably with a meal.
3. Siberian ginseng (Siberian ginseng)
Siberian ginseng (Siberian ginseng) is a plant from the azalea family. It reaches a height of 2.5 m and occurs in East Asia, China, Korea, Japan, Manchuria and Siberia. Its other name is Eleutherococcus senticosus, or prickly eleutherococcus.
Siberian ginseng contains organic compounds called eleutherosides. They are responsible for most of the health-promoting properties of this plant, i.e. reducing fatigue and resistance to fatigue, increasing energy and vitality levels, and improving the functioning of the brain and nervous system. Siberian ginseng also contains organic acids, aldehydes, vitamins and minerals, mineral salts and beta-sitosterol.
This adaptogen was used in traditional medicine as a stimulant, helping to overcome both physical and mental fatigue. Siberian ginseng also improves blood flow to the brain, thus improving mental functions such as memory and concentration.
Siberian ginseng is available in capsules and powder form. The powder is taken once a day in the amount of ¼ teaspoon of tea mixed with water, juice or tea. Do not exceed the dose of 1 g of powder per day.
4. Bacopa monnieri (small-leaved bacopa)
Another plant that is a source of adaptogenic substances is Bacopa Monnieri (small-leaved bacopa), a creeping marsh plant belonging to the family of plantains. Small-leaved bacopa is used in Ayurveda as a substance supporting the work of the brain and nervous system. It supports memory and other cognitive functions, especially concentration, increases vitality, reduces physical and mental fatigue. Thanks to its high antioxidant content, it helps protect the body from oxidative stress.
Bacopa is recommended for use for 8-12 weeks – the longer the use, the better the results of the therapy. It can be combined with rhodiola and ashwagandha and other adaptogens.
Bacopa monnieri is available in herbal and health food stores in the form of powder or capsules and dried to prepare infusions. We drink the infusion 2-3 times a day, powdered bacopa is taken once a day in the morning.
5. Astragalus (tragacanth)
Astragalus is a species of plant from the legume family. It occurs in Europe, Asia, Africa and America.
Astragalus is used in traditional Chinese medicine as a herb supporting the immune system, helping to fight viral and bacterial infections, increasing vitality and having a beneficial effect on the heart.
Astragalus is also a plant rich in antioxidants, which is why it is credited with promoting longevity. Chinese medicine also uses the astragalus herb to support kidney function and treat inflammation. Scientific studies have shown that astragalus contains as many as 126 health-beneficial ingredients, including flavonoids, saponins and polysaccharides, as well as cycloastragenol, which activates the production of telomerase and helps lengthen telomeres, which are fragments of chromosomes responsible for the aging of the body. This is how the effect of astragalus on slowing down the aging process has been scientifically explained.
Astragalus also strengthens the immune system. Due to its beneficial effect on the heart, scientific research is ongoing on the effectiveness of adaptogens obtained from this plant in supporting the functioning of the circulatory system.
Astragalus is used as a dietary supplement in capsules or powder. Teas and tinctures from the astragalus root are also available in health food stores. The infusion is drunk 4 times a day in the amount of 125 ml.
6. Tulsi (holy basil)
Tulsi is an adaptogenic plant also known as holy basil (Ocimum sanctum L.). It occurs in Southeast Asia and is traditionally used as a medicinal agent used to strengthen the general condition of the body and psyche. It helps to eliminate the effects of fatigue and stress, increases the body’s efficiency, improves memory and other brain functions, and thanks to the high content of antioxidants, it also reduces oxidative stress and slows down the aging process. Folk medicine has also used tulsi for centuries to support liver function.
Tulsi contains a wealth of ingredients that have a beneficial effect on the human body, including vitamin A and vitamin C, iron, calcium, zinc and chlorophyll. Holy basil also contains ursolic acid, which increases muscle mass and helps reduce body fat. In addition, tulsi is known for its mood-improving properties and reduces anxiety and fear. Scientific research is underway to confirm the effectiveness of supportive therapy with the use of holy basil.
In herbal stores, you can buy tulsi in powder form, as well as capsules and tablets with holy basil extract. It is recommended to take from 300 mg to 2000 mg of tulsi extract daily. If we decide to use powdered holy basil, we can use it as an addition to dishes in the same amount.
An infusion of dried tulsi leaves and stems is prepared by pouring 1 tablespoon of the dried leaves with 1 cup of boiling water. Cover the tea and brew for about 20 minutes. Drink the infusion 2-3 times a day.
7. MACA (Peruvian peppermint)
Adaptogens improve cognitive functions, memory and the ability to concentrate
MACA (Peruvian garden cress) is a plant found in the Andes and traditionally used as a libido-enhancing agent and helps maintain normal fertility in men. MACA also improves memory and helps reduce stress, thanks to which it has a beneficial effect on the immune system.
Powdered MACA root contains many valuable adaptogenic substances. It improves the quality of sperm in men, and is also useful for women during menopause, reducing hot flashes and improving the quality of sleep. Peruvian garden cress also improves well-being, reduces the feeling of anxiety and fear, and alleviates the effects of stress.
MACA root is available in powder form, capsules and as a liquid extract. It can be purchased in health food stores, also online.
8. Panax ginseng (genus ginseng)
Another valuable source of adaptogenic substances is Panax ginseng, or ginseng. This plant reduces fatigue, increases vitality and energy, reduces blood sugar levels, increases libido in men and women, helps reduce the effects and symptoms of stress, has a beneficial effect on the brain (improves memory and concentration) and supports the immune system.
In Chinese medicine, ginseng has been used for centuries as an antidote to stress and weakness of the body. It was mainly used in prevention, because ginseng is known for its properties that strengthen the immune system. The root of this plant contains over 200 active substances that support the body, of which the most useful for us are ginsenosides. They increase the saturation of hemoglobin with oxygen, which makes the blood more oxygenated and more oxygen reaches individual organs and internal organs, including the brain. This supports the body’s efficiency and increases its resistance to both physical and mental effort. Ginsenosides also stimulate the immune system, thanks to which they support our immunity. Ginseng also improves mood and learning ability, increases the level of “good” cholesterol in the blood and normalizes blood glucose (sugar) levels.
It is recommended to chew 1 to 4 grams of ginseng powder daily, preferably in two portions. Ginseng is also available in capsules as a dietary supplement.
9. Schisandra
Schisandra is a vine known for its properties that strengthen the body and improve mood. It restores balance in the level of neurotransmitters such as serotonin, dopamine and noradrenaline, which contributes to better well-being. Schisandra, thanks to its high antioxidant content, prevents symptoms of oxidative stress and cleanses the body of toxins. Schisandra is also excellent for reducing symptoms of stress.
Teas made from dried leaves and fruits of schisandra are recommended. In our climate, you can also grow this plant in the garden or even on the balcony (it is frost resistant), so fresh leaves can be added to salads and tea (they have a slightly lemony taste and smell).
10. Guarana (Paulinia cupana)
Guarana is a plant that occurs naturally in Brazil. Its fruit contains seeds that are a rich source of caffeine, as well as adaptogenic substances called theobramine and theophylline. Paulinia cupana has a stimulating and stimulating effect on the nervous system. It increases resistance to stress and improves memory and the ability to concentrate. It also has a beneficial effect on cognitive processes, including learning, which is why it is recommended for students and older students in the process of preparing for exams. Guarana seeds also have properties that help eliminate fatigue and tiredness, as well as weakness – both physiological and mental. Guarana seed extracts are included in many preparations for strengthening and concentration, as well as energy drinks.
11. Yerba mate
Yerba mate is an infusion of dried leaves of the holly tree (Ilex Paraguarensis), an adaptogenic plant found in Uruguay, Paraguay and Argentina. Yerba mate has traditionally been used as a means of eliminating fatigue, reducing stress and increasing mental resilience.
Yerba mate also improves metabolism, reduces hunger, supports concentration and increases vitality. The caffeine contained in the leaves of the holly tree also has a stimulating and energizing effect.
What does scientific research say about adaptogens?
Scientific studies on Rhodiola rosea and Ashwagandha show that these plants have properties that affect the regulation of hormone secretion, including hormones responsible for stress and a sense of calm and mental balance. Their use can contribute to increased mental resilience. It has long been known that mental balance is an essential element of overall health and well-being. When we are calm and cheerful, we can cope with stress more easily, which also has an impact on our physical condition and body immunity (stress lowers it significantly).
Scientific studies also confirm that the use of ashwagandha improves memory and other mental functions. Scientists have shown, however, that ashwagandha helps lower blood sugar levels by affecting insulin secretion and the body’s sensitivity to this hormone. Ashwagandha also increases testosterone levels in men, which may have a positive effect on their fertility. Scientific studies also suggest that ashwagandha increases the activity of NK cells, which affect the body’s immunity.
Scientific studies on Rhodiola Rosea have shown that it contains over 140 active ingredients, the most bioactive of which are rosavin and salidroside. It has been shown that this adaptogen increases the body’s resistance to stress in a non-specific way – it helps to cope better with stressful situations. Studies have confirmed that the use of this adaptogen reduces the feeling of fatigue and anxiety and other symptoms of stress such as insomnia. It has also been shown that Rhodiola Rosea improves cognitive functions of the brain such as memory and the ability to concentrate.
Scientific research on Bacopa Monieri shows that, thanks to the adaptogenic substances contained in it (mainly bacosides), this plant affects the hippocampus, increasing the ability to concentrate, learn and remember. Bacopa Monieri has also been shown to reduce stress and nervous tension. It has also been shown that the substances contained in Bacopa Monieri activate antioxidant enzymes and reduce lipid oxidation, which has a beneficial effect on the condition of the body, especially the cerebral cortex.
Scientific research on the effects of ginseng root and stems has shown that the adaptogenic substances contained in this plant have a beneficial effect on the functioning of the immune system and help achieve and maintain homeostasis (a state of body balance). Ginseng also has a proven beneficial effect on the cognitive functions of the brain, including memory.
Scientific research also suggests that some substances isolated from adaptogenic plants significantly reduce blood sugar levels. It has also been shown that extracts from adaptogenic plants lower the level of “bad” cholesterol in the blood and increase the level of “good” cholesterol and help reduce oxidative stress by almost 55%.
Who are adaptogens recommended for, and who should be careful when using them?
Adaptogens are recommended for those of us who feel the effects of stress and fatigue and exhaustion associated with everyday duties. They are also recommended for athletes, because they can increase the body’s endurance and performance. They can be taken prophylactically to support natural immunity and cognitive functions, including memory. They will work well for older pupils and students, increasing learning and concentration skills.
However, adaptogens should not be used (without consulting a doctor) by pregnant and breastfeeding women, people taking antidepressants and people taking medications for chronic diseases or occasionally. In such cases, you should always consult a doctor before using herbs and dietary supplements, because the substances contained in them may interact undesirably with medications.
Dietary supplements with adaptogens in the form of effervescent tablets
If we do not have access to adaptogenic substances in powder or dried form, nothing is lost. In pharmacies, also online, there are ready-made preparations available containing substances from adaptogenic plants and a whole set of vitamins and minerals. One of such products is Plusssz Active 100% Energy Complex – a dietary supplement, contains natural extracts from adaptogenic plants: guarana, bacopa and yerba mate. It also contains caffeine, magnesium and a complex of 10 most important vitamins in doses covering 100% of the daily requirement for these ingredients.
Plusssz Active 100% Active Complex is recommended when you feel physical and mental fatigue, supports concentration and memory, has a beneficial effect on the functioning of the nervous system and muscles and helps protect the body from oxidative stress. It also increases energy and vitality levels.