What Are Adaptogens?
Photo credit: Timothy Dykes
If you’ve ever heard of people adding mushrooms to their coffee, then you’ve heard of adaptogens. But what are adaptogens? And do they actually do anything for our health? Below, I break down the basics of adaptogens, including what they are, how you can add them to your diet, and what the research says about the functional ingredients.
What are adaptogens?
Adaptogens are medicinal plants that have been used in Eastern medicine (particularly Chinese + Ayurvedic) for centuries. Touted for their stress-relieving properties, adaptogens attract attention these days for their potential fatigue-fighting, anti-depressive, and nootropic (AKA brain-boosting) effects. (1)
Common examples of adaptogens include:
Reishi mushrooms
Ashwagandha
Tulsi, or holy basil
Maca
Ginseng
Cordyceps
Different types of adaptogens are purported to deliver different benefits. Cordyceps (a type of fungus), for example, may increase energy levels and libido (8), while reishi, another mushroom, is said to be an immune booster and stress reliever. (9) You can find adaptogens in various forms, including capsules, teas, powders, tinctures, and extracts, as well as in commercial food products.
How do adaptogens work?
There are a few different mechanisms by which adaptogens are said to work. One of them is via the HPA (hypothalamic-pituitary-adrenal) axis. (1) Quick refresher: the adrenal glands produce important hormones like cortisol and adrenaline.
Functional medicine experts state that chronic stress can damage the adrenal glands by forcing them to pump out more and more cortisol over time. (3) As a result, the adrenals get overworked and eventually become unable to keep up. This may lead to a drop in cortisol levels, which can in turn cause the body to feel extra fatigued. Brain fog and sweet cravings might crop up, too.
Where do adaptogens come in here? The medicinal herbs are thought to help the body adapt to stress (whether it’s the common cold, emotional hardships, or back-to-back HIIT sessions) so that adrenal function and hormone balance are kept in check. The result? Ideally, they help restore homeostasis (or balance) in the body so we feel less anxious/overwhelmed/tired, etc.
What does the research say?
It depends where you look. This article from Harvard Medical School says that adrenal fatigue is not a real diagnosis. The piece highlights the fact that there’s no single lab test or diagnostic criteria for the condition. (4) There’s also concern that adaptogens may have adverse effects on the body, such as inducing liver toxicity and lessening the effects of chemotherapy treatments. (5)
Yet other studies suggest adaptogenic ingredients may deliver powerful benefits. Take ashwagandha, for example. The Ayurvedic herb has been associated with lowering stress, boosting sexual performance, and improving sleep. (6) There’s also some preliminary evidence that it might drive down inflammation and help reduce joint pain. (6)
Another adaptogen is tulsi, AKA holy basil. Tulsi extract is “possibly safe when used orally, short-term,” for up to eight weeks, per the Natural Medicines Database, which pools data from the existing literature. (7) There are no major side effects associated with tulsi consumption, however, it’s important to proceed with caution if you take other medications. Tulsi has been shown to further lower blood sugar levels in individuals taking anti-diabetes medications, which could increase their risk of hypoglycemia. (7)
How can I add adaptogens to my diet?
There are countless products on the market that contain adaptogens, including plant-based protein powders and granola bars. You can also add ashwagandha powder to your morning smoothie or make a cozy cup of reishi tea for a calming night cap. I recently added this chocolate-y powder mix (which contains reishi, maca, and gingko) into some overnight oats and it turned out delicious.
I recommend discussing amount and frequency with a functional doctor or RD if you’re looking to start consuming adaptogens. Remember: like all supplements, adaptogens aren’t regulated by the FDA, so you can never be 100% sure what you’re getting when you try a new powder, tablet, or tincture.
The AWN take
There’s probably a reason why people have used adaptogens for centuries, but that doesn’t mean they are the key to health (spoiler alert: there’s no such thing). Clinical trials assessing the effects of adaptogens in humans are lacking, so it’s hard to call their usage evidence-based at this time. More research is needed before we can draw conclusions about the health benefits of adaptogens.
That said, if you’re dealing with chronic stress or fatigue, adding adaptogens to your diet may be helpful (along with other interventions, of course). Be sure to follow serving size/dosage guidelines, and talk to your doctor or a registered dietitian before adding them to your routine if you have existing health conditions or take any medications.
Have you tried adaptogens before? Comment below with your experience!
References
(1) Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224. Published 2010 Jan 19. doi:10.3390/ph3010188
(2) Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. Published 2018 Nov 16. doi:10.1186/s13020-018-0214-9
(3) Hyman M. Are You Suffering From Adrenal Dysfunction? Accessed July 19, 2020. https://drhyman.com/blog/2017/05/26/suffering-adrenal-dysfunction/
(4) Campos M. Harvard Medical School. Is Adrenal Fatigue Real? Accessed July 19, 2020. https://www.health.harvard.edu/blog/is-adrenal-fatigue-real-2018022813344
(5) Memorial Sloan Kettering Cancer Center. Reishi Mushroom. Accessed July 19, 2020. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/reishi-mushroom
(6) Memorial Sloan Kettering Cancer Center. Ashwagandha. Accessed July 19, 2020. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha
(7) Natural Medicines Database. Holy Basil. Accessed July 19, 2020. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=1101
(8) Examine.com. Cordyceps. Accessed July 22, 2020. https://examine.com/supplements/cordyceps/research/
(9) Examine.com. Ganoderma Lucidum. Accessed July 22, 2020. https://examine.com/supplements/ganoderma-lucidum/