Adaptogens – what are they and are they worth taking? Properties, uses, and the effectiveness of supplementation.
There are many plants called adaptogens, which help the body cope with stress, restore balance, and support its normal physiological functioning. In the past, they were referred to as rejuvenating herbs or tonics. Today, they are available in the form of dietary supplements and are gaining more and more popularity among people looking for natural ways to increase the body’s resistance to stress.
What are adaptogens and when is it worth supplementing them? How exactly do adaptogens work? Which adaptogens are the most effective and best studied? Do adaptogens have positive opinions among doctors?
Table of Contents
- Introduction To Adaptogens
- Adaptogens – What Are They? Tradition And Modern Use
- Types Of Adaptogens – A List Of The Most Popular Plants
- How Do Adaptogens Affect The Body? Mechanisms And Effects Of Supplementation
- Health Benefits Of Adaptogens – Why Are They Worth Using And How Do They Help The Body?
- The Most Effective Adaptogens – Which Ones To Choose?
- How To Use And Combine Adaptogens For The Best Effect?
- Adaptogens – Contraindications And Possible Side Effects
- Effects Of Adaptogens – Key Conclusions
Introduction To Adaptogens
Adaptogens are non-toxic plants that increase the body’s natural adaptive abilities in stressful situations – both physical and mental. Their history began in 1947, when Russian scientist Nikolay Vasilievich Lazarev first used the term “adaptogen” to describe certain substances with unique health effects.
Plants with adaptogenic properties have been used for decades in traditional Chinese medicine to support the body’s natural balance and build resilience. Adaptogens strengthen natural defense mechanisms, normalize body functions, and also improve concentration, coordination, memory, and endurance.
Examples of popular adaptogens include ginseng, ashwagandha, bacopa monnieri, eleuthero (Siberian ginseng), licorice, and tragacanth. This category also includes adaptogenic mushrooms such as reishi (Ganoderma lucidum), lion’s mane (Hericium erinaceus), and cordyceps (Cordyceps sinensis).
Adaptogens – What Are They? Tradition And Modern Use
Adaptogenic plants have been used for centuries in traditional medicine, where they were valued for their healing and health-promoting properties.
What are adaptogens? Adaptogens are natural substances, mainly of plant and fungal origin, whose action is based on regulating the body’s response to stress, thereby supporting its natural defense mechanisms. Adaptogens influence the immune system by strengthening it and reducing the negative effects of stress. They also affect metabolism by regulating cortisol levels.
Plant-based adaptogens can be used in different forms, including dietary supplements, teas, and as ingredients in functional foods.
Types Of Adaptogens – A List Of The Most Popular Plants
Adaptogens for stress are plant-based substances that more and more people decide to use. Taking adaptogens can not only support the body in coping with chronic stress but also increase energy and endurance as well as improve memory and concentration. Here is a list of the most popular plants with adaptogenic effects.
Ashwagandha
Ashwagandha (Withania somnifera L.), also known as Indian ginseng or winter cherry, is a xerophytic plant mainly found in Southeast Asia. Its main active ingredients are alkaloids and steroidal lactones (withanolides). In addition, its root contains compounds such as somniferines, tropines, withanines, isopelletierine, phytosterols, and fatty acids. Studies show that extracts from W. somnifera leaves reduce free radical production, lower cortisol levels, and alleviate the effects of stress. Indian ginseng also has a positive effect on cognitive dysfunction and can be used as an adaptogen for children.
Rhodiola rosea
Another well-known plant adaptogen is rhodiola (Rhodiola rosea). This member of the Crassulaceae family has been used in traditional Russian and Asian medicine as a remedy to enhance both mental and physical performance. Scientific studies indicate that the most characteristic biologically active compounds of this species are cinnamyl alcohol derivatives – phenylpropanoids. The plant also contains phenolic compounds, flavonoids, tannins, triterpenes, and organic acids (gallic, chlorogenic, hydroxycinnamic).
Ginseng
Another popular plant helping the body adapt to difficult external conditions is ginseng (Panax ginseng). This adaptogen is rich in natural substances known as ginsenosides. These compounds support the body’s ability to maintain homeostasis and regeneration, increase resistance to stress, and positively influence cognitive functions such as memory, concentration, and thinking.
Schisandra
Among plant substances with health benefits for the human body, schisandra (Schisandra chinensis) also stands out. The medicinal raw material is its fruit. The main biologically active metabolites characteristic of this species are dibenzocyclooctadiene lignans, often called schisandra lignans. Monoterpenes, sesquiterpenes, polysaccharides, and elements such as magnesium, calcium, manganese, iron, copper, and chromium also play an important role in its composition.
Gotu kola
A valued plant used in Ayurvedic medicine to maintain health and well-being is gotu kola (Centella asiatica). The medicinal raw materials are both the leaves and the root. Their composition includes mainly triterpenoids, flavonoids, monoterpenes, amino acids, tannins, and phytosterols. Gotu kola is known primarily for its antioxidant and antidepressant properties.
Bacopa monnieri
Bacopa (Bacopa monnieri), also called water hyssop, is a small creeping herb found in India, Nepal, Vietnam, China, and Sri Lanka. The main biologically active components of this plant include steroidal saponins, alkaloids, proteins, amino acids, phenolic compounds, and flavonoids. Bacopa also contains carbohydrates, phytosterols, and betulinic acid. Thanks to its rich composition, it has antioxidant, anti-stress, and memory-enhancing effects.
Maca (Peruvian ginseng)
The maca root, known as Peruvian ginseng or Lepidium meyenii, also appears frequently in adaptogen studies. This species grows in harsh terrain, high in the Andes. Its adaptogenic properties are mainly due to compounds such as sterols, alkaloids, phytosterols, flavonoids, saponins, and vitamins. Maca root is also abundant in proteins, amino acids, minerals, vitamins, and fatty acids.
How Do Adaptogens Affect The Body? Mechanisms And Effects Of Supplementation
Adaptogens increase the body’s tolerance to stress factors, such as physical and mental stress, while also supporting its natural regenerative processes. These substances act at the level of the nervous system, improving its function and enhancing cognitive abilities such as memory, concentration, and thinking.
In addition, adaptogens show antioxidant properties that help neutralize free radicals and reduce inflammation in the body. Their use may also contribute to improved physical and mental performance, which is especially important for physically active people or those exposed to high levels of stress.
Health Benefits Of Adaptogens – Why Are They Worth Using And How Do They Help The Body?
Adaptogens are rich in active substances that show a wide range of health-promoting effects, including antioxidant, anti-inflammatory, and immunomodulatory properties. It is now generally accepted that all adaptogens act as anti-stress agents, exerting a normalizing influence on the body’s physiological processes. In addition, these substances may support the proper functioning of the immune system, which is important in preventing diseases.
The Most Effective Adaptogens – Which Ones To Choose?
The most effective adaptogens include ashwagandha and ginseng, which are widely used in dietary supplementation. Each of them has unique properties and mechanisms of action, allowing you to choose the right product for individual needs.
Ashwagandha is known for its anti-stress and nervous system-supporting properties, while ginseng is valued for its immunomodulatory and anti-inflammatory effects.
Other well-known adaptogens include rhodiola and schisandra, which are used to improve physical and mental performance as well as to support the body’s natural balance.
How To Use And Combine Adaptogens For The Best Effect?
Adaptogens are most often used by physically active people and those exposed to high levels of stress. They are also popular among consumers looking for natural ways to support their health and well-being. Regular intake may help improve physical and mental performance and restore the body’s natural balance.
Adaptogens can also be used by people suffering from chronic diseases such as diabetes, hypertension, and autoimmune conditions. Before starting adaptogen supplementation, it is important to consult a doctor or pharmacist to choose the right product and rule out possible contraindications.
Adaptogens – Contraindications And Possible Side Effects
Despite their many proven benefits, not everyone should take adaptogens. Special caution should be exercised by people taking medications for diabetes, hormones, or antidepressants, as well as by pregnant and breastfeeding women. Each adaptogen may have its own specific contraindications, so before starting supplementation it is important to read the information provided in the leaflet or consult a doctor.
Effects Of Adaptogens – Key Conclusions
Considering both the properties of adaptogens and their multidirectional impact on human health, supplementing them can bring many benefits. These substances may help the body adapt to stress and maintain a more stable balance (homeostasis). Adaptogens can also contribute to increased energy, endurance, vitality, and improved overall well-being, attention, and concentration. However, caution is needed when using them, as they may interact with medications and are not recommended for all groups of people.
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