If there’s one thing that’s true nowadays, it’s that we’re all way too stressed out. From looming deadlines to heavy responsibilities, many people are feeling the pressure — and as we are continuously discovering, all that stress is not great for our mental or physical health.

Is there a chance that taking the right herbs and supplements can help?

Adaptogens are a group of natural herbs used for centuries in traditional medicinal practices. Ancient though they may be, they’re now experiencing a new wave of popularity thanks to today’s high-stress culture. Let’s talk about what adaptogens are, how they’re used, and some of the options you might consider adding to your routine to alleviate your body and mind from modern-day pressures.

What Are Adaptogens? 

Adaptogens are natural plants and herbs used in ancient Chinese and Ayurvedic medicinal practices for centuries. These herbs, which include popular options like ginseng and Rhodiola rosea, were prized for their ability to help the body resist typical life stressors and provide nonspecific health benefits. 

While these plants have been in use for a long time, the term “adaptogen” was first coined in 1940 by a scientist named N. Lazarev.  It refers to a group of herbs thought to help your body adapt to external stimuli and stressors, ultimately minimizing the damage that they can cause to the body.

How Adaptogens Are Thought to Work 

Adaptogens are thought to help regulate your body’s response to stress by supporting the adrenal system, a group of glands above your kidneys that play key roles in your body’s stress response. When you’re faced with a stressful situation, these glands secrete hormones like cortisol, which allow your body to respond appropriately to the situation. 

This reaction is essential to survival: for example, the hormone cortisol can free up energy stored in your cells for quick use, allowing you to carry out your “fight or flight” reaction if you’re faced with immediate danger. Unfortunately, this reaction can backfire when someone is facing constant, chronic stress. Some researchers believe that your body can become overworked and overstimulated due to excess chronic or intense stress. The theory is that this can then lead to “adrenal fatigue,” a condition linked to issues like low blood sugar, suppressed immune responses, and inflammation.

This is where adaptogenic herbs come into play. Adaptogens are thought to increase the effectiveness of your adrenal gland secretion, which helps balance hormones and minimize overproduction. Ultimately, the idea is that adaptogens can help maintain homeostasis, or balance, in your body by preventing excess hormone production, supporting your body through stressful periods without allowing you to “burn out.”

Do Adaptogens Really Work? 

There is growing evidence that supports the idea that adaptogens can be effective in helping you combat the negative effects stress has on your physical and mental health. For example, clinical studies have found that the use of Schisandra chinensis and Eleutherococcus senticosus helped enhance endurance and mental performance in patients struggling with weakness and mild fatigue. 

In addition to supporting the body against these symptoms of stress, there’s even some evidence to suggest that some adaptogens can help with other health issues. For example, some researchers hypothesize that certain adaptogens have anti-inflammatory properties that may be able to fight neuroinflammation, a key factor in disorders like neurodegenerative diseases, depression, and anxiety. However, more research is needed to fully understand how adaptogens can be used in this application. 

That being said, research on the applications of adaptogens is still in its early phases. While these herbs have shown promise in helping support the body in various ways, many adaptogens have not been studied well enough to understand specifics like effective doses and long-term side effects. 

The bottom line: there is certainly research (and centuries of traditional experience) that show that the use of adaptogens is pretty promising for giving our bodies support against stress. However, there is still more research needed to establish their clinical efficacy.

Popular Adaptogens With Scientific Backing 

Ashwagandha 

Ashwagandha has been used in traditional Ayurvedic and Unani medicinal practices in India and is now gaining popularity worldwide. Many studies have found that ashwagandha was linked with improved self-reported levels of stress, and some limited studies have also suggested that ashwagandha usage may help improve sleep. 

Ginseng

Panax ginseng is an extremely popular adaptogen used historically in Eastern Asian medicine. Like other adaptogens, ginseng is thought to help your body modulate your hormonal response to stress, maintain homeostasis, and reduce stress-associated issues. In addition, many studies have also shown that ginseng may modulate the immune system and may even have antibacterial and antiviral properties that can support general immune health.

Rhodiola rosea

Rhodiola rosea is another popular adaptogen. In addition to its potential stress-modulating benefits, there’s even some evidence that Rhodiola rosea can help with your athletic endeavors! Human studies have suggested that Rhodiola rosea supplementation is associated with improved endurance and performance in athletes.

How to Incorporate Adaptogens Into Your Routine 

• Always talk to your doctor first. While many adaptogens are generally considered safe for most people, some may still have side effects or can interact with medications. There also isn’t a ton of research on the long-term use of some adaptogens, so it’s best to speak with your primary care provider before adding these herbs to your supplement regimen. 

• Read labels. Adaptogens are available in a variety of forms, like supplements, teas, and drinks. Because there aren’t any established dosing instructions for most, it’s important to pay attention to the dosages, frequency, and timing suggested by manufacturers. 

• Use it as part of a balanced stress management practice. While adaptogenic herbs may help support your stress response, relying on them alone may not be enough. For best results, combine with other wellness practices that can help with stress, like regular exercise, adequate sleep, and stress management techniques.

Adaptogens May Be the Missing Piece of Your Wellness Plan

Adaptogens are more than just the latest wellness trend. Modern research is now beginning to confirm what traditional medicinal practices have suggested for centuries: there may be plenty of real, quantifiable benefits that can come from taking these herbs, from helping your body manage stress to boosting your immune system. 

However, this research is still formative, so it’s crucial to talk to a healthcare provider before adding these herbs to your routine. If used correctly and safely, adaptogens may be an immune-boosting component for your self-care plan.