Like many people, you may be left wondering, What exactly are adaptogens, and can they really help me? The scoop: “Adaptogens are herbs and mushrooms known for their ability to help your body better handle physical and emotional stress,” says Dawn Jackson Blatner, RDN, a Chicago-based dietitian in private practice. “When you’re not stressed, you have a better memory, less fatigue, more endurance, can stick with tasks longer, and have sharper focus and attention,” says Blatner. “On the other hand, stress can have the opposite effect on all of these functions,” she adds. And that’s where adaptogens come in. Because we’re living in such anxious times — burned out by demanding jobs and worried about what’s in the news — the herbs’ promise to protect against stress may explain their surge in popularity, says Blatner. And as the stress forecast for the upcoming years looks similar to years past, their buzz will likely only continue to grow. RELATED: Is Stress Making You Sicker? Signs You Should Never Ignore Here, find out how adaptogens work, plus ways you can start incorporating more of these ancient nontoxic herbs and mushrooms into your diet this year.
What Exactly Are Adaptogens, and What Is Their History?
The term “adaptogen” is fairly new to the health and wellness scene here in the United States, which is one reason why it may not be on your radar. That doesn’t mean, though, that adaptogens are only now being put to use. “These herbs have been around for hundreds of years in Eastern medicine,” says Alix Turoff, RDN, a New York City–based dietitian in private practice. They were used in World War II to treat fatigue experienced by pilots, Turoff adds. Research suggests that submarine crews also used adaptogen pills. The concept may sound almost like magic: Take these herbs and see big stress-reducing benefits. But adaptogens aren’t a quick fix for stress, says Vicki Shanta Retelny, RDN, a Chicago-based dietitian in private practice. “If you use these adaptogens over the long term, you can likely see some of the stress-protective benefits — but it takes time and consistency,” Retelny says. It’s worth thinking of these adaptogenic herbs as another tool in your stress-reduction kit, says Blatner, along with regular exercise, adequate sleep, and a mindfulness or meditation practice. RELATED: A Guide to 7 Different Types of Meditation
How the Herbs and Mushrooms Work to Relieve Stress
While there’s still a lot of research to be done, Blatner says what we do know is this: “Adaptogens interact with the hypothalamic-pituitary-adrenal axis (HPA), which is our body’s stress response system.” In short, she says, adaptogens can help calm the following areas: the hypothalamus (a small region in your brain), your pituitary gland (found at the base of your brain), and your adrenal glands (which are located at the top of your kidneys and produce the hormone cortisol). Cortisol is often a buzzword when it comes to stress — it’s the hormone that’s released by your adrenal glands during tense times, increasing your heart rate, blood pressure, and glucose levels. While the hormone is important for those “fight or flight moments,” too-high levels of cortisol over time can lead to health issues like type 2 diabetes and Cushing’s syndrome, according to the Endocrine Society’s Hormone Health Network. Meanwhile, “Adaptogens have shown promise in normalizing stress hormones, such as cortisol,” says Retelny. The big caveat is that researchers are still looking into understanding how exactly these herbs and mushrooms do this. The good news? “There’s likely much more research to come in this area because stress is more common in our society and people are looking for alternatives other than prescription medicine to help cope — there’s more of an interest now than ever,” says Retelny. RELATED: 14 Instant Ways to Calm Yourself Down
5 Herb Sources of Adaptogens That Should Be on Your Radar
You can find dozens of adaptogenic herbs that have been studied, according to Retelny, but if you look on Instagram (and follow any dietitians), you’ll notice that some are much more popular than others. These include:
1. Holy Basil
“Many people use holy basil, also known as tulsi, in stir-frys and soups because it adds a spicy, peppery taste,” says Retelny. Eastern medicine followers even call the herb the “elixir of life” because it is so highly regarded for its health benefits, according to a May 2015 article in BMC Genomics. Retelny says people use the herb for everything from reducing stress to combating indigestion. Children and pregnant women, however, should use caution with basil.
2. Ashwagandha
Sometimes called Indian ginseng, ashwagandha is likely one of the most talked about — and most commonly used — adaptogens, says Retelny. “The name ashwagandha in Sanskrit means ‘smell of a horse,’” says Retelny; it has a strong odor and a reputation for giving people vitality similar to that of the big, hoofed animal. In Indian cuisine it’s blended into a seasoning called churna, notes the Monterey Bay Spice Company, but you can also take it in supplement form. Note that pregnant women should not use ashwagandha, and it may interfere with thyroid tests.
3. Maca
This root is originally from the Andes mountains, according to an article published in Evidenced-Based Complementary and Alternative Medicine, and it’s known for its nutty, sweet flavor. Because of its malty taste, the powder form works well sprinkled in yogurt, oatmeal, or smoothies. “I’ve seen manufacturers start adding it to food products, too,” says Retelny. As for its perks, like the others, it’s been tied to protecting your body from stress, says Blatner. RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You
4. Reishi
“The reishi mushroom has been used for centuries in Eastern Asia as an adaptogen and as a medicine as well,” says Retelny. Unlike button or shiitake, you likely won’t be cooking with whole reishi mushrooms. “It’s more common to find them in a dried, powder form,” says Retelny. You can add the powder to savory recipes like soup, or, if you’re daring, steep the whole mushroom in hot water to make a bitter tea.
5. Siberian Ginseng
“This adaptogen is likely one of the most researched,” Blatner says of Siberian ginseng, which grows in China and Russia, and is a popular remedy for people who feel run-down and tired from stress. The herb, also referred to as eleutherococcus, is not technically in the ginseng family, and is easiest to find in supplement form. One thing to remember: While these herbs can be helpful, some people experience negative side effects, which is why you’ll want to discuss them with your doctor before going on any regimen. RELATED: Here’s How Stress and Inflammation Are Linked
How to Start Taking Advantage of the Benefits of Adaptogens
The easiest way to begin taking adaptogens is through supplements, which many health food stores sell. But this comes with a catch. “As with other supplements, you’ll want to practice caution and choose reputable brands, because supplements aren’t regulated by the [U.S. Food and Drug Administration]” the same way that conventional drugs are, says Retelny. Another issue: dosage. Because research is ongoing, how much to take is still unclear. “It’s important, if you do use these supplements, to use them in moderate levels,” says Retelny. Check the recommended dosage on the packaging. “And if you have any confusion about how much to take, have health concerns, or are pregnant or breastfeeding, talk to your healthcare provider before you start,” Retelny says. If you’re on any medication whatsoever, your best bet is to talk to your doctor before adding an adaptogen supplement (or any supplement, for that matter) to your diet. In addition to capsules, you’ll also find powdered forms of popular adaptogens (Navitas Organics, for example, sells maca powder, and Nuts.com sells an organic reishi powder) or powdered blends (like Moon Juice, Wunder Workshop, and Sun Potion) lining health food stores or online. Depending on the flavor, certain adaptogens can be added to, say, your morning coffee, or sprinkled on your morning toast, says Blatner. “Most of the time, people who are using adaptogens are looking for simple swaps, such as ways to give their smoothies a boost,” Blatner adds. Manufacturers have started to take notice of the buzz, and are adding adaptogens to their foods and drinks. For example, Purely Elizabeth’s Grain Free Superfood bars feature reishi; Califia Farms makes Choc-a-Maca, a chocolate and maca almond milk, and Rebbl has an Ashwagandha Chai drink in their line. And judging by the growing trend, you’ll likely spot more adaptogen-infused foods and drinks in the coming years. Before you start stocking up, know this: “When you see an adaptogen in a product, a light bulb should go off that it may help you, but look at the other ingredients to double-check that the food you’re eating is nutritious,” says Blatner. Adaptogen-infused products may have a health halo — or seem better for you because they include one buzzy ingredient. “Just because it has an adaptogen in it doesn’t mean it’s automatically healthy, so do some sleuthing and see what’s around the adaptogen on the ingredient list,” advises Blatner. RELATED: 7 Supplement Risks Every Woman Should Know
One Last Word: Should You Try Adaptogens for Stress Relief?
If you don’t have any other health concerns, adding adaptogens to your diet may be worth a shot, says Blatner. “We do know stress is an epidemic, and if adaptogens are a potential stress protector, and they’re not going to hurt you, then why not try them?” Blatner adds that’s especially true “because some people are almost immobilized by stress, and not working at their best.” Still, Retelny says that because research is ongoing, be sure to use caution. “It’s always best to consult with your registered dietitian or doctor before you start taking any supplements,” she says. Remember that while adaptogens may be beneficial in the long run, they probably won’t solve all your stress-related woes. “I don’t think anything is really a miracle cure,” says Turoff.
