What are adaptogens and how do they work?

Veröffentlicht am: October 29, 2024

Naturopath

Adaptogens are a unique class of medicinal plants. They help to balance, renew and protect the body. Adaptogens do not work in any particular way. However, they help the body to react correctly to any impact or stress trigger and thus contribute to the normalization of bodily functions. Adaptogens increase the body's resistance to stress.

Chronic long-term stress is bad for your health

The benefits of herbs have long been known in natural medicine. One of the best examples of this are adaptogenic herbs (adaptogens). There is a great deal of science behind the effects of these adaptogens, which we will look at in more detail later in this guide. However, it is actually always about the effect on our stress response.

You may know that our bodies release the hormone cortisol in response to stress. Sustained high levels of cortisol and chronic stress can affect every system in the body, including our thyroid and adrenal glands.

Cortisol is also considered an ageing hormone. When cortisol levels rise, we experience a "fight or flight" response. This stimulates our sympathetic nervous system and our adrenal glands. As the body has to decide between fight or flight, other bodily functions such as the digestive system take a back seat. In this case, substances in the digestive system are only released to a lesser extent. At the same time, blood pressure rises. If everything runs normally, your body and brain react correctly to these stressors and balance the cortisol level, your body returns to its normal state.

However, if you experience these "fight-or-flight" reactions regularly, several times a day, you will find yourself in a state of constant stress. This can lead to exhaustion of the adrenal glands, stresses the digestive system and contributes to premature ageing. Some groups of people are particularly at risk. These include young parents, students and carers.

Chronic long-term stress leads to adrenal insufficiency and even more dangerous diseases if not counteracted. Most scientists and doctors agree that chronic stress is multi-layered and therefore needs to be reduced in many ways. An extremely effective approach to reducing stress naturally and permanently lowering cortisol levels is to use adaptogenic herbs.

What are adaptogens?

The term "adaptogenic herbs" (or substances) was first used by N.V. in 1947. Lasarev, a Russian scientist, used it to describe the non-specific effect that led to an increased resistance of the body to stress. According to the definition of two other Russian researchers from 1958, "adaptogensmustbe harmless and cause minimal disturbances in the physiological functions of an organism. They must have a non-specific effect and, as a rule, have a normalizing effect regardless of the direction of the pathological condition."

This effect has been observed in animal studies. The results showed that various adaptogens have the ability to trigger this generally increased tolerance to stress.

Certified naturopath David Winston provides a list of 15 recognized adaptogens in his book Adaptogenic Herbs. In this guide, we want to take a closer look at the eight most important adaptogens as part of a stress-reducing lifestyle (in addition to other natural methods of stress reduction).

Please note: We are looking here at the evidence for the effects of the individual adaptogenic herbs, not the combination of different ones, which are often marketed as cortisol blockers.

The 8 best adaptogenic herbs

1. ashwagandha

Ashwagandha is often referred to as Indian ginseng. The plant influences cortisol levels, stress tolerance and the body's stress response and has been the subject of research for several decades.

In rats and mice, an ashwagandha root extract was able to stop an increase in lipid peroxidation caused by bacterial stress. Lipid peroxidation is the process by which oxidative stress causes cell damage in blood cells over time. Also in mice, ashwagandha was able to protect against stress-induced gastric ulcers and adrenal weight gain (a sign of chronic), stabilize cortisol levels and support non-specific stress resistance - a property possessed by many adaptogenic herbs.

But ashwagandha can not only help with stress. The evaluation of studies has revealed further potential benefits of the plant with regard to various types of tumors (both benign and malignant), cognitive memory performance, neurodegenerative diseases as well as brain health, inflammation and arthritis.

There are not only animal studies on ashwagandha, but also human studies. A double-blind, randomized, controlled study (i.e. one that meets the highest standards) with 64 test subjects came to the conclusion that "an ashwagandha root extract safely and effectively improves stress resistance and thus self-assessed quality of life." In a similar study, taking ashwagandha successfully regulated the thyroid gland in subclinical thyroid patients.

A case study from 2012 reports on a 57-year-old woman and her experience of self-medicating with ashwagandha over a six-month period. She suffered from non-classical adrenal hyperplasia, which is characterized by excess androgens in women, resulting in excessive body hair, abnormal cortisol levels and male pattern baldness. After six months, the level of various stress hormones in the blood, including a form of cortisol, had decreased. The doctors also noticed that the hair loss on the head had decreased.

2. rhodiola rosea

Rhodiola (Rhodiola rosea) or rose root is a powerful adaptogen that has long been of interest to researchers. Like other adaptogens, rhodiola provides a biological defense against stress. A study with threadworms suggests that the plant actually acts as a mild stress trigger, allowing the body to train its stress defenses (similar to astragalus). This process is known as "hormesis".

In 2009, Swedish scientists conducted a series of experiments with humans and investigated the effects of Rhodiola on people suffering from "stress-related fatigue". They found that repeated intake of Rhodiola rosea produced an anti-fatigue effect that increased mental performance, particularly the ability to concentrate, and lowered the cortisol response to emerging stress in burnout patients with fatigue syndrome. This clearly demonstrates the hormesis process - this time in humans.

Interestingly, Rhodiola may even influence the acute stress response. This is at least the result of a human study from 2012. The administration of Rhodiola rosea resulted in a slight reduction in cortisol levels (measured in saliva) as well as a significant reduction in acute stress caused by "intensive short-term exercise in sedentary subjects."

In laboratory and animal studies, this adaptogenic medicinal plant also showed antioxidant properties.

Rhodiola is thought to be potentially effective against a range of conditions, including occupational performance, loss of appetite, sleep disorders, irritability, high blood pressure, headaches and fatigue. However, a 2012 review came to mixed conclusions. The researchers concluded that Rhodiola rosea may have positive effects, but the lack of high quality studies does not allow any firm conclusions to be drawn.

A further evaluation of study results in 2010 noted promising results from preliminary studies. The scientists state that Rhodiola rarely interacts with other medications or causes serious side effects. Therefore, the plant is an attractive alternative for a safe dietary supplement. This statement was confirmed by other scientists in 2011.

3. cordyceps mushroom

Cordyceps, reishi, shiitake and maitake are all mushrooms that have antioxidant properties. This means that these nutrient-rich mushrooms have the same benefits as antioxidant-rich foods. They may not be adaptogenic in the traditional sense, but each of these mushrooms has adaptogenic, anti-tumor and immune-boosting properties.

Cordyceps mushrooms in particular have attracted the interest of researchers due to their effects on cortisol levels and oxidative stress. In a series of experiments conducted in 2006, male adults who led a predominantly sedentary lifestyle were given Cordyceps in powder form. After exercise-induced stress, cortisol levels were shown to be better regulated. The mushroom also counteracted tiredness.

An animal study in healthy male mice showed a slight increase in cortisol and testosterone levels, giving them a slight protection against physiological stress - according to a study from 1997. In the same study, the scientists noticed that the growth and spread of a special form of lung cancer (Lewis lung cancer) slowed down.

A human study showed that cortisol levels were lower in both men and women than in the placebo group. All test subjects recovered from exercise fatigue, a form of stress.

Again, the adaptogenic effect of Cordyceps was shown to cause a short-term increase in cortisol levels in the treatment group, followed by a sharp drop in non-stressful phases. This effect was also shown in a three-month series of tests with endurance cyclists in 2014. The ratio of testosterone to cortisol clearly protected the cyclists from chronic stress and the fatigue that often occurs as a result. In this series of tests, the scientists also noticed that the blood values confirmed an increase in antioxidant activity, meaning that excessive oxidative stress was reduced.

4. maca root

Lepidium meyenii, the formal name of maca, belongs to the cruciferous family; its radical, tuberous roots have numerous health benefits. Maca, an annual plant, has been used medicinally in South America for centuries and is a well-known adaptogen. It is a nutrient substance that increases the body's resistance to disease while being non-toxic to the recipient. Adaptogens increase immunity by improving the whole body's ability to cope with challenging and stressful situations.

Scientists and doctors consider maca to be one of the best and most natural ways to balance and support hormonal health by helping to regulate healthy hormone production with its adaptogenic properties.

5. panax ginseng

Ginseng is one of the best-known adaptogens. Asian ginseng (Panax ginseng) is considered the most effective of all ginseng species. In humans, Panax ginseng has shown improvements in subjectively perceived calmness and in some areas improvements in working memory in healthy young adults.

In 2003, scientists conducted a study on ginseng with rats and observed that Panax ginseng was able to reduce the ulcer index (ulcers), adrenal gland weight, blood sugar levels, triglyceride levels, creatine kinase (an enzyme that indicates stress- or injury-related damage to the circulatory system and other parts of the body) and blood corticosterone levels (another stress-related hormone). The researchers concluded that Panax ginseng "hassignificant anti-stress properties and can be used to treat stress-related disorders."

Interestingly, several studies on Panax ginseng have found that it does not directly alter cortisol levels, at least in the short term, but affects various other stress response systems, such as blocking ACTH activity in the adrenal glands (a hormone that stimulates the production of glucocorticoid steroid hormones).

In an animal study published in 1988, a single dose of Panax ginseng led to a 132 percent increase in working capacity. Saponins, plant substances contained in ginseng, can influence monoamine (neurotransmitter) levels in mice exposed to stress. The amount of noradrenaline and serotonin released as part of the stress response is reduced. A laboratory study published in 2004 in the Journal of Pharmacological Sciences confirms that - at least in the laboratory - the effect of ginseng is caused in particular by its saponin content.

Red ginseng also has antioxidant effects (in the laboratory). In small studies it has been successfully used to improve mood and mental performance, lower fasting blood sugar levels and even help patients who have recently been diagnosed with diabetes to lose weight.

6. holy basil

Holy basil is also called tulsi and is known in India as an effective anti-ageing agent. It has long been an important part of Ayurvedic medicine and is used to treat a whole range of ailments such as "infections, skin diseases, liver diseases, colds, coughs, malaria and as an antidote to snake bites and scorpion stings".

In recent years, researchers around the world have studied the effects of holy basil on the body. In particular, several studies have been conducted on mice and rats to observe its anti-stress activity.

A human study in January 2015 investigated the cognition-enhancing benefits that holy basil is said to have. The scientists found that reaction times and error rates improved compared to the placebo.

One reason why holy basil may be effective in improving the stress response is the presence of three phytochemical compounds. These compounds have been identified as anti-stress compounds, lowering stress hormones in the blood and leading to positive changes in the neurotransmitter system in the brain.

Evidence also suggests that holy basil can prevent the recurrence of canker sores, which researchers believe are caused by stress. It is also thought to prevent other ulcers, such as stomach ulcers.

In addition to this stress-relieving effect, holy basil may be able to help lower blood pressure, prevent the onset of seizures, fight bacteria, kill certain fungi, fight viral infections, protect the liver, boost immune system function and reduce the pain response. However, research into this is still in its infancy, meaning that no precise conclusions can be drawn.

7. astragalus root (tragacanth root)

The root is used in Chinese medicine and is known for its immune-boosting effect and is said to limit the effects of stress.

In a 2005 study, researchers observed the effect of astragalus root on piglets. A dose of 500 mg/kg reduced the release of pro-inflammatory cytokines and corticosteroids (a stress hormone) and improved the lymphocyte proliferation response. Excessive inflammation is directly linked to the body's stress response.

Astragalus root actually causes a short-term increase in cortisol levels, allowing the body to react positively to certain stresses. This rapid increase leads to an equalization of the hormone level shortly afterwards, as soon as the stress-inducing factor has been removed.

Another animal study demonstrates the ability of astragalus as an adaptogen that can improve immunity and antioxidant levels.

There have not been enough human studies to date. However, in a 2012 study with female athletes, researchers were able to find evidence that astragalus can improve physical performance and help the body to rid itself of disease-promoting free radicals. It also improved the utilization of glucose in the bloodstream and had a protective effect on the liver.

8. licorice root

Licorice root can increase energy and stamina and strengthen the immune system. It has an effect on blood pressure and potassium levels. For this reason, it is recommended to take it in cycles of twelve weeks. Taking deglycyrrhized liquorice root is considered safe and is also suitable for long-term use. People who suffer from high blood pressure should discuss the intake with their naturopath or doctor and switch to other adaptogens.

In human studies, the intake of licorice resulted in better regulation of the stress hormone levels of the test subjects, including cortisol. The researchers observed that this adaptogenic plant can prevent ulcers.

Other benefits of licorice root include potential fat reduction and a reduction in androgen and testosterone levels in women.

Precautionary measures in connection with adaptogens

As always, when using adaptogens, you should always talk to your doctor before using a new preparation or herb. This is especially true for adaptogens. Many of them interact with prescription drugs. Many adaptogenic medicinal plants are not suitable for patients with certain pre-existing conditions.

You should therefore inform yourself thoroughly before use in order to rule out interactions or undesirable side effects with other medications or pre-existing conditions. You should also only use high-quality products from credible sources.

Pregnant women should talk to their doctor before taking adaptogens.

Concluding remarks

A healthy diet, sufficient sleep and rest, an active lifestyle, time for reflection (e.g. keeping a gratitude diary) and maintaining social contacts can help you to protect yourself from chronic stress, which can significantly impair your quality of life.
Taking adaptogens can make you even more resistant to the harmful effects of chronic stress and protect your body from constantly high cortisol levels.
8 adaptogenic herbs that can help protect you from the effects of chronic stress are panax ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola rosea and cordyceps.

Sources (in English):

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