The word “adaptogen” seems to be a trending health buzz word of 2023, with it being mentioned variously in social media. But what are adaptogens? And more importantly why are they worth adding into your health vocabulary?
The what
Adaptogens are found in herbs, roots and plant substances such as ginseng, tumeric and Reishi mushrooms to name a few. They are the active component in these foods responsible for helping the body to manage stress and restore balance after stress. People take adaptogens in the form of food, capsules, powders, teas, tonics and by adding to cooking (UCLA Health, 2022).
What does it do?
These super substances do so much more than help the body adapt to stress. Research has shown that adaptogens demonstrate CNS stimulating activity, nootropic effects and anti-fatigue effects that improve mental performance when up against stress and fatigue. There are also indications of neuroprotective, antidepressant and anxiolytic ability, helping to improve mood while reducing stress, depression and anxiety.
The how?
Through studies, it has been found that adaptogens regulate homeostasis (keeping the body balanced and alive), via different mechanisms of action. Adaptogens stress-protective activities are linked to the hypothalamic-pituitary-adrenal axis (HPA axis) which is a mechanism in the body responsible for balancing hormones. It is also believed that adaptogens have the ability to regulate some of the body’s key mediators of stress response including the body’s stress hormone, cortisol and nitric oxide (Panossian & Wikman, 2010).
Best time of day to take them?
Different adaptogens can be taken at different times of the day for maximum effects. For example, some adaptogens are energy boosting and better taken during the day to make the most of their benefits, while others exhibit more calming effects and would be better taken before bed. Some examples of adaptogens that are better taken during the day include mushrooms, rhodiola and ginseng, while ashwagandha, reishi and valerian root are better taken in the evening to wind down (Liao, et al., 2018).
Which is the most potent adaptogen?
While so many different adaptogens show strong potency in their effects, ginseng is considered one of the most potent. Ginseng is derived from a plant root and most commonly dried and either used as a powder, extract, tea or made into capsules.
What other foods is it found in?
Adaptogens can be found in so many foods, herbs and other plant species, some of these include:
- Eleuthero
- Schisandra
- Ashwagandha
- Rhodiola
- Tulsi (Holy basil)
- Astragalus
- Cordyceps
- Mushrooms
- Ginger
- Garlic
- Turmeric
- Maca
- Licorice root
- Nettle
- Coffee
- Goji berries
Adapt them into your day
It’s safe to say that we could all “adapt” better when it comes to the day to day stress of our busy lives. Adding adaptogen food groups and supplements into your daily eating is a great way to support your body, improve your performance and let your health thrive! Why not try adding an adaptogen a day to help keep the stress away…
References
Liao, L. Y., He, Y. F., Li, L., Meng, H., Dong, Y. M., Yi, F., & Xiao, P. G. (2018). A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese medicine, 13, 57. https://doi.org/10.1186/s13020-018-0214-9
Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel, Switzerland), 3(1), 188–224. https://doi.org/10.3390/ph3010188
Ratan, Z. A., Youn, S. H., Kwak, Y. S., Han, C. K., Haidere, M. F., Kim, J. K., Min, H., Jung, Y. J., Hosseinzadeh, H., Hyun, S. H., & Cho, J. Y. (2021). Adaptogenic effects of Panax ginseng on modulation of immune functions. Journal of ginseng research, 45(1), 32–40. https://doi.org/10.1016/j.jgr.2020.09.004
UCLA Health, (2022). What are adaptogens and should you be taking them? Accessed on 08/06/2023,