What Are Adaptogens? Do They Actually Work?

What are adaptogens? You’ve probably heard this word thrown around and being praised for their healing powers and stress reduction. But do they actually work? Or are they just the next fad pill or powder designed to take your money?

Adaptogens may seem like another trending thing to add to your diet, but they’ve actually been around for a long time!

Adaptogens have been used in traditional Chinese medicine for centuries! They’re used to enhance physical and mental health, help with the body’s defense mechanisms, and promote longevity.

Sounds too good to be true right?!

So What Are Adaptogens Really?

Adaptogens are “stress-response modifiers that increase an organism’s nonspecific resistance to stress by increasing its ability to adapt and survive (1).” Adaptogens help to reduce stress in the body and help the body maintain homeostasis.

Stress can come in many forms. Adaptogens work on an intracellular and extracellular level and help with endocrine, immune, and neurological stress that the body may be under.

Adaptogens have been shown to have beneficial effects against neurodegenerative cognitive impairment, metabolic disorders, chronic inflammation, cancer, atherosclerosis, and other age related disorders (1).

Adaptogenic Herbs – Adaptogen Supplements

• Ashwagandha
• Astragalus
• Bacopa monnieri
• Chaga
• Cordyceps
• Holy basil
• Jiaogulan
• Licorice root
• Lion’s mane
• Maca
• Mucuna pruriens
• Reishi
• Rhodiola rosea
• Schisandra
• Siberian ginseng

Ashwaganda

What is Ashwaganda?

Ashwagandha is also known as Withania somnifera and Indian ginseng. It is a shrub plant where the roots, leaves, and berries have been used for thousands of years in Ayurvedic medicine.

Ashwaganda Benefits

Ashwagandha has been demonstrated to reduce anxiety, stress, and reduce chronic inflammation markers (C-reactive Protein), and have anti-anxiety and anti-depressant effects. It has also been shown to significantly reduce cortisol concentrations and the immunosuppressive effect of stress (2).

In Indian Ayurvedic medicine, Ashwagandha has been used to help with inflammation, sexual issues, nerve tissue damage, stress, anxiety, insomnia, and many other ailments. It has also been shown to improve physical performance and reduce of fatigue sensation in both sedentary people and athletes (2).

Astragalus

What is Astragalus?

Astragalus is a genus of flowering flowering plants consisting of annual and perennial herbs and shrubs. There are more than 2000 species of Astragalus. Out of the over 2,000 different species, only A. membranaceus and A. mongholicus are primarily used for medicinal purposes (3).

Astragalus Benefits

Astragalus has been shown to have anti-inflammatory, immunostimulant, antioxidative, anti-cancer, anti-diabetic, cardioprotective, hepatoprotective, and antiviral activities (3).

In traditional Chinese medicine, Astragalus is used as as antiperspirants, diuretics, and tonics for a wide array of diseases such as nephritis, diabetes mellitus, hypertension, cirrhosis, leukaemia, and uterine cancer (3).

Some species of Astragalus have been shown to have properties of intensifying phagocytosis of reticuloendothelial systems, stimulating pituitary-adrenal cortical activity, and restoring depleted red blood cell formation in bone marrow (3).

Nowadays people use astragalus for diarrhea, fatigue, anorexia, heart disease, hepatitis, fibromyalgia, and as an adjunct therapy for cancer.

Bacopa Monnieri

What is Bacopa Monnieri?

Bacopa monnieri is most commonly referred to as “bacopa.” Also, every time I try to type “bacopa,” my mac book pro autocorrects it to “bacon.” I think my laptop knows how much I like bacon, hahaha.

It has been used in Ayurvedic medicine as a nootropic, an herb that sharpens the mind.

Bacopa Monnieri Benefits

Bacopa uses include treatment for memory loss, anxiety, poor cognition, and loss of concentration. Additionally, treatment of inflammatory conditions, such as arthritis.

In a recent study, Bacopa was shown to inhibit the release of inflammatory cytokines and inhibit enzymes associated with inflammation in the brain (4).

Chaga

What is Chaga?

Chaga, also know as Inonotus obliquus, is a parasitic fungus that grows on hardwood trees in the northern hemisphere, mostly in Europe, Canada, the northern US, Kazakhstan, Siberia, Ukraine, Japan, South Korea, and China (5).

Chaga Benefits

It has been used since the 12 century as an anthelminthic, as an anti-tubercular, to cure digestive disorders (gastritis and ulcers), and even to prevent cardiac or hepatic illnesses.

In recent years, Chaga has been used in the Eastern hemisphere for its effects on lipid metabolism and cardiac function, as well as its antibacterial, anti-inflammatory, antioxidant, and antitumor activities (5).

Cordyceps

What is Cordyceps?

Cordyceps, also known as Chinese caterpillar fungus, has been used for centuries in traditional Chinese and Ayurvedic medicine. It is a parasitic complex consisting of a fungus and a caterpillar, where the fungi live on the larvae of caterpillars of moths (6).

Cordyceps Benefits

It hae been shown to have immunomodulatory, anti-inflammatory, anti-microbial, and anti-tumor effects. It has also been used to treat colorectal cancer and lung cancer (6).

Holy Basil

What is Holy Basil?

Holy basil, which grown in India, is also know as Ocimum sanctum. It has been used in Ayurvedic medicine, and has been worshiped for over 3,000 years being called “elixir of life” due to its healing properties. Holy bail also goes by  “The Queen of Herbs,” “The Incomparable One,” and “The Mother Medicine of Nature” (7).

Holy Basil Benefits

Its thought to possess anti-fertility, anti-cancer, anti-diabetic, anti-fungal, anti-microbial, cardioprotective, analgesic, and anti-spasmodic actions (7).

Jiaogulan

What is Jiaogulan?

Jiaogulan, also known as Southern ginseng and Gynostemma pentaphyllum, is a plant that grows in China. It has been used for centuries in Chinese medicine to treat hepatitis, diabetes, and cardiovascular diseases (8).

Jiaogulan Benefits

Jiaogulan has been found to have many different pharmacological properties, including anti-inflammatory, anti-oxidative, lipid metabolism regulatory, anti-proliferative, neuroprotective, and anxiolytic activities.

Recent evidence suggests that Jiaogulan may have anti-cancer activities through multiple mechanism, including cell cycle arrest, the induction of apoptosis, inhibition of invasion and metastasis, glycolysis inhibition, and immunomodulation (8).

Licorice Root

What is Licorice Root?

Licorice root, also known as Glycyrrhiza glabra or “sweet root” grows in Greece, Turkey, and Asia. It consists of the dried unpeeled or peeled, whole or cut roots and stolons (9).

Licorice Root Benefits

Licorice root has been used for centuries as antitussive expectorant, relaxant, reliever of pain that occurs because of a sudden nervous breakdown of muscle or tissue, to reduce weight gain, to increase white blood cell count, and also because of its diuretic and anti-inflammatory effects (10).

New research suggests that licorice root exhibits not only estrogenic, but also anti-inflammatory, as well as anti-cancer, hepato- and neuroprotective properties (9).

Nowadays people use licorice root for digestive problems, menopausal symptoms, cough, and bacterial infections (11).

Lion’s Mane

What is Lion’s Mane?

Lion’s mane, also known as the Hericium erinaceus, “Yamabushitake”, and “Satyr’s beard,” is a mushroom that grows on both living and dead broadleaf trees in Asia, North America, and Europe (12).

Lion’s Mane Benefits

It has been used for centuries in traditional Chinese medicine to support longevity. More recently, it has been shown to have nootropic capabilities, including improved recognition and memory (12).

Nowadays, Lion’s mane is used to reduce anxiety, increase insulin sensitivity, improve gut health, increase energy, and act as an anti-inflammatory agent.

Maca

What is Maca?

Maca, also known as Lepidium meyenii or “Peruvian ginseng”, grows way up high in Peru’s Central Andres mountains. The Maca plant is a cruciferous vegetable related to cauliflower and broccoli. The root is most often used to create powders or made into capsules to be consumed.

Maca Benefits

Maca has been used for centuries for its fertility enhancing and libido boosting properties. It also is used to treat anxiety and depression. There are two main types of Maca, black maca and red maca.

Black maca shows the best results on spermatogenesis, memory, and fatigue. While red Maca has been shown to reverse the benign prostatic hyperplasia and experimentally induced osteoporosis, as well as reduces glucose levels and lower blood pressure (13).

Mucuna Pruriens

What is Mucuna Pruriens?

Mucuna pruriens, a legume also know as fabaceae or “velvet bean”, is found in tropical and sub-tropical regions. It is safe for human consumption and is 23 to 35% protein (14).

Mucuna Pruriens Benefits

Mucuna pruriens is an herbal drug that has been used for male infertility, nervous disorders, and as an aphrodisiac. It has been shown to have anti-Parkinson and neuroprotective effects, which may be related to its antioxidant activity. It has also been used to treat nervous disorders and arthritis (14).

Reishi

What is Reishi?

Reishi, also known as Ganoderma lucidum “lingzhi”, is a fungus that grows on decaying wood, that causes white rot on a variety of tree species. It’s also been referred to as “the mushroom of immortality”.

In ancient Chinese and Japanese artwork, Reishi has been associated with royalty, wisdom, sexual prowess, and eternal life (15).

Reishi Benefits

Reishi has been used for centuries, and is traditionally used for its anti-inflammatory and immune enhancing features.

Nowadays Reishi is used for boosting the immune system, reducing fatigue, anti-cancer properties, and treating depression (15).

Rhodiola Rosea

Most commonly known as “Rhodiola”, “arctic root”, and “golden root”, Rhodiola rosea grows in the cold Northern Hemispheres of Europe, Asia, and the Arctic.

Rhodiola Rosea Benefits

It has been used for centuries for anxiety, fatigue, anemia, impotence, infections, headache, depression related to stress, to increase physical endurance, work performance, longevity, and improve resistance to high-altitude sickness.

Nowadays Rhodiola is used to increase energy, stamina and strength, enhance memory, decrease stress, and reduce anxiety (16).

Schisandra

What is Schisandra?

Schisandra, also known as Chinese magnolia vine, has been used for centuries in traditional Chinese medicine.

Schisandra Benefits

In the past, Schisandra was used to treat gastrointestinal tract diseases, respiratory failure, cardiovascular diseases, body fatigue and weakness, excessive sweating, and insomnia.

In traditional Russian medicine, it was used as a tonic which could reduce hunger, reduce fatigue, delay the aging process, increase vitality, and improve mental health (17).

Siberian Ginseng

What is Siberian Ginseng?

Siberian ginseng, also known as Eleutherococcus senticosus, is native to Russia, Japan, Korea, and China. It is a thorny shrub which can grow up to 15 feet high. The roots are used for medicinal purposes.

Siberian Ginseng Benefits

Siberian ginseng has been used for centuries to boost immune systems, reduce fatigue, enhance endurance, and improve longevity. It has now been shown to act as an antioxidant and antibacterial, and to lower insulin levels (18).

Adaptogen FAQs

What Are Adaptogens Good For?

Adaptogens can be used to treat stress‐induced fatigue and cognitive function, mental illness, and behavioral disorders (1).

How do Adaptogens Work?

Adaptogens help to regulate our adrenals, pituitary, and hypothalamus; specifically how they respond to stressors. “Adaptogens exhibit multi-targeted actions and the shared use of a number of different receptors, including receptors for corticosteroid, mineralocorticoid, progestin, estrogen, serotonin (5‐HT), N‐methyl‐d‐aspartate, and nicotinic acetylcholine, receptor tyrosine kinases, and many G protein–coupled receptors (1).”

What is the Best Adaptogen?

That depends on what you are hoping to achieve by taking adaptogens. Some of our favorite adaptogens are ashwagandha, cordyceps, holy basil, maca, and rhodiola.

Will Lowering Cortisol Help Lose Weight?

The body releases insulin when cortisol is turned on. When our bodies release insulin, our fat-burning mechanisms are switched off and our bodies store glucose.

Adaptogens are very popular among people who intermittent fast and those who follow a keto diet. If you’re new to keto and don’t know where to start, check out our Keto FAQ page and our guide to calculate your macros for a keto diet.

References

1. Panossian, A. (2017), Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals. Ann. N.Y. Acad. Sci., 1401: 49-64. doi:10.1111/nyas.13399
2. Deshpande, A., Irani, N., & Balakrishnan, R. (2018). Study protocol and rationale for a prospective, randomized, double-blind, placebo-controlled study to evaluate the effects of Ashwagandha (Withania somnifera) extract on nonrestorative sleep. Medicine, 97(26), e11299. http://doi.org/10.1097/MD.0000000000011299
3. Li, X., Qu, L., Dong, Y., Han, L., Liu, E., Fang, S., . . . Wang, T. (2014). A Review of Recent Research Progress on the Astragalus Genus. Molecules,19(11), 18850-18880. doi:10.3390/molecules191118850
4. Nemetchek, M. D., Stierle, A. A., Stierle, D. B., & Lurie, D. I. (2017). The Ayurvedic plant Bacopa Monnieri inhibits inflammatory pathways in the brain. Journal of Ethnopharmacology, 197, 92–100. http://doi.org/10.1016/j.jep.2016.07.073
5. Géry, A., Dubreule, C., André, V., Rioult, J.-P., Bouchart, V., Heutte, N., … Garon, D. (2018). Chaga (Inonotus obliquus), a Future Potential Medicinal Fungus in Oncology? A Chemical Study and a Comparison of the Cytotoxicity Against Human Lung Adenocarcinoma Cells (A549) and Human Bronchial Epithelial Cells (BEAS-2B). Integrative Cancer Therapies, 17(3), 832–843. http://doi.org/10.1177/1534735418757912
6. Lee, H. H., Lee, S., Lee, K., Shin, Y. S., Kang, H., & Cho, H. (2015). Anti-cancer effect of Cordyceps militaris in human colorectal carcinoma RKO cells via cell cycle arrest and mitochondrial apoptosis. DARU Journal of Pharmaceutical Sciences, 23(1), 35. http://doi.org/10.1186/s40199-015-0117-6
7. Rastogi, S., Kalra, A., Gupta, V., Khan, F., Lal, R. K., Tripathi, A. K., … Shasany, A. K. (2015). Unravelling the genome of Holy basil: an “incomparable” “elixir of life” of traditional Indian medicine. BMC Genomics, 16(1), 413. http://doi.org/10.1186/s12864-015-1640-z
8. Li, Y., Lin, W., Huang, J., Xie, Y., & Ma, W. (2016). Anti-cancer effects of Gynostemma pentaphyllum (Thunb.) Makino (Jiaogulan). Chinese Medicine, 11, 43. http://doi.org/10.1186/s13020-016-0114-9
9. Simmler, C., Jones, T., Anderson, J. R., Nikolić, D. C., van Breemen, R. B., Soejarto, D. D., … Pauli, G. F. (2014). Species-specific Standardisation of Licorice by Metabolomic Profiling of Flavanones and Chalcones. Phytochemical Analysis : PCA, 25(4), 378–388. http://doi.org/10.1002/pca.2472
10. Jung, J.-C., Lee, Y.-H., Kim, S. H., Kim, K.-J., Kim, K.-M., Oh, S., & Jung, Y.-S. (2016). Hepatoprotective effect of licorice, the root of Glycyrrhiza uralensisFischer, in alcohol-induced fatty liver disease. BMC Complementary and Alternative Medicine, 16, 19. http://doi.org/10.1186/s12906-016-0997-0
11. https://nccih.nih.gov/health/licoriceroot
12. Brandalise, F., Cesaroni, V., Gregori, A., Repetti, M., Romano, C., Orrù, G., … Rossi, P. (2017). Dietary Supplementation of Hericium erinaceus Increases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice. Evidence-Based Complementary and Alternative Medicine : eCAM, 2017, 3864340. http://doi.org/10.1155/2017/3864340
13. https://scielosp.org/scielo.php?script=sci_arttext&pid=S1726-46342014000100015&lng=en&nrm=iso&tlng=en
14. Lampariello, L. R., Cortelazzo, A., Guerranti, R., Sticozzi, C., & Valacchi, G. (2012). The Magic Velvet Bean of Mucuna pruriens. Journal of Traditional and Complementary Medicine, 2(4), 331–339.
15. Loyd, A. L., Richter, B. S., Jusino, M. A., Truong, C., Smith, M. E., Blanchette, R. A., & Smith, J. A. (2018). Identifying the “Mushroom of Immortality”: Assessing the Ganoderma Species Composition in Commercial Reishi Products. Frontiers in Microbiology, 9, 1557. http://doi.org/10.3389/fmicb.2018.01557
16. https://nccih.nih.gov/health/rhodiola
17. Szopa, A., Ekiert, R., & Ekiert, H. (2017). Current knowledge of Schisandra chinensis (Turcz.) Baill. (Chinese magnolia vine) as a medicinal plant species: a review on the bioactive components, pharmacological properties, analytical and biotechnological studies. Phytochemistry Reviews, 16(2), 195–218. http://doi.org/10.1007/s11101-016-9470-4
18. Zhou, C., Liu, L., & Li, C. (2014). Microarray Analysis of Siberian Ginseng Cyclic Somatic Embryogenesis Culture Systems Provides Insight into Molecular Mechanisms of Embryogenic Cell Cluster Generation. PLoS ONE, 9(4), e94959. http://doi.org/10.1371/journal.pone.0094959

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