Feeling stressed? Like many people nowadays, you may be searching for ways to better manage your mental health. While stress-reduction techniques can prove effective, interest in natural remedies has been growing. One such remedy is a class of supplements known as “Adaptogens”. Adaptogens are plant-derived substances (such as herbs, roots, fungi, or extracts) that are thought to enhance the body’s ability to adapt to both mental and physical stress – hence the name, “adapt-ogen” (Panossian, 2017; UCLA Health, 2022). While this may seem like a new concept, in reality, adaptogenic plants have been recognized for their health benefits for centuries, and are used in traditional medicine in many parts of Asia (Panossian, 2017; UCLA Health, 2022). Some examples of popular plant adaptogens include: Ginseng, Rhodiola, and Ashwaganha.
Adaptogens can be consumed in different forms, such as capsules, teas, and powders (which can be added to food) (UCLA Health, 2022). But how exactly will consuming these specific plants help our bodies adapt to stress? Depending on the particular adaptogen, the answer differs. Scientists still haven’t determined the specific pathway that allows Panax ginseng to reduce fatigue, but they suspect that its compounds act on a part of the brain called the hypothalamus, resulting in decreased production of stress hormones (Todorova et al., 2021; UCLA Health 2022). Current research indicates that Rhodiola rosea may use the same mechanism as Panax ginseng to elicit its fatigue-fighting properties. In addition, Rhodiola rosea’s adaptogenic effect has also been linked to increasing levels of norepinephrine and serotonin – two chemical messengers that help combat depression and pain (Todorova et al., 2021; UCLA Health 2022).
The benefits of adaptogens may go beyond stress adaptation. A review by Wróbel-Biedrawa & Podolak (2024) demonstrated that the four most commonly used adaptogens—Schisandra chinensis, Eleutherococcus senticosus, Rhodiola rosea, and Withania somnifera—can have anti-inflammatory effects, especially on nerve cells. These effects have been shown in studies on small animals and on isolated cell lines. The results suggest that adaptogens may be a potential avenue of exploration in the treatment of dementia, depression, anxiety, stroke, and other disorders of the central nervous system (Wróbel-Biedrawa & Podolak, 2024). However, more research is needed –especially large-scale clinical trials–to fully understand the myriad of ways adaptogens interact with the human body.
In a nutshell, while adaptogens offer promising benefits for managing stress and preventing age-related diseases, they should be used cautiously and as part of a broader approach to health and wellness. Adaptogens are not a cure-all and should be considered supplemental rather than a standard form of care (UCLA Health, 2022). As with all supplements, it’s important to speak with your doctor before starting a new regimen. Supplements can interact with medications or be contraindicated for certain health conditions, and they are not regulated by the Food and Drug Administration (FDA). In fact, the FDA is not authorized to approve the safety or efficacy of any dietary supplements before they are introduced on the market (U.S. Food and Drug Administration, 2022). If a product claims to treat a specific disease, it is likely a marketing tool, rather than a healthcare treatment.
For more information on adaptogens and other dietary supplements, check out this page from the National Institutes of Health Office of Dietary Supplements.
Works Cited:
Panossian, A. (2017). Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals. Annals of the New York Academy of Sciences, 1401(1), 49–64. https://doi.org/10.1111/nyas.13399
National Institutes of Health. (n.d.). Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all/
Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D., & Ivanova, S. (2021). Plant Adaptogens-History and Future Perspectives. Nutrients, 13(8), 2861. https://doi.org/10.3390/nu13082861
UCLA Health. (2022, February 16). What are adaptogens and should you be taking them? Www.uclahealth.org. https://www.uclahealth.org/news/article/what-are-adaptogens-and-should-you-be-taking-them#:~:text=Adaptogens%20are%20herbs%2C%20roots%20and
U.S. Food & Drug Administration. (2022). Information for Consumers on Using Dietary Supplements. https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements
Wróbel-Biedrawa, D., & Podolak, I. (2024). Anti-Neuroinflammatory Effects of Adaptogens: A Mini-Review. Molecules, 29(4), 866. https://doi.org/10.3390/molecules29040866