Are you struggling to stay focused, feeling stressed at work or school, and tired even after a full night’s sleep? If so, read on to discover how adaptogens can help restore balance and energy to your life.
What are adaptogens?
Adaptogens are natural substances, mainly from herbs and roots, that support the body’s response to stress, promote energy, and help maintain overall balance. By restoring physiological harmony, these powerful botanicals protect the body from the negative effects of physical, emotional, and environmental stress.
Here are five popular adaptogens and their potential health benefits:
1. Ashwagandha (Withania somnifera)
Ashwagandha, also called Indian ginseng or winter cherry, is a staple in Ayurvedic medicine known for its stress-reducing properties.
Benefits of Ashwagandha
- Reduce stress
With its anti-anxiety property, ashwagandha helps lower cortisol, the body’s main stress hormone. This is useful in combating chronic stress and its related symptoms, such as fatigue, sleep disturbances, and high blood pressure.
- Enhance cognitive function
It aids to boost memory, reaction time, and mental clarity. It is shown to slow down the nerve cells damage which is crucial to prevent neurodegenrative disorders such as
- Improve sleep quality
Ashwagandha may help those with insomnia or poor sleep quality due to its sedative properties.
- Boost recovery
It provides better physical performance by minimising fatigue and enhancing recovery after exercise. It also allows individuals to breathe better, hence giving individuals more speed and strength from the efficient oxygen use by the body.
Suggested Dosage Forms
You can take ashwagandha:
- Extract in capsule or tablet forms
- Powder and mix into water or beverages
- Flavoured gummies to mask the unpleasant taste
2. Rhodiola Rosea
Rhodiola, also known as arctic or golden root, grows in the cold regions of Europe and Asia and is valued for its fatigue-fighting properties.
Benefits of Rhodiola Rosea
- Combat fatigue
It is effective in alleviating the symptoms of burnout and fatigue associated with stress, hence is commonly used by athletes to enhance performance and improve stamina.
- Enhance mood
Rhodiola helps balance mood-related neurotransmitters like serotonin and dopamine, which can support emotional well-being, particularly for those managing anxiety or depression.
- Boost cognitive performance
It enhances mental clarity and focus, particularly under stressful conditions. It may be advantageous to many age-related diseases.
Suggested Dosage Forms
- Extract in capsules or tablets
- Rhodiola tea
3. Holy Basil (Ocimum sanctum)
Native to India, holy basil is widely used in traditional Indian medicine and has a peppery taste, earning it the name ‘hot basil’.
Benefits of Holy Basil
- Relieve stress and anxiety
It alleviates anxiety by balancing the cortisol levels and calming the mind.
- Support the immune system
It is rich with antioxidants and, has both antibacterial and anti-inflammatory properties which make it a natural immunity booster.
- Reduce inflammation
The plant contains eugenol, a compound that alleviates inflammation in the body. This makes it beneficial for conditions such as arthritis and other inflammatory disorders. It is also integral for better wound healing.
- Regulate the blood sugar and cholesterol
Holy basil can lower blood sugar levels in people with type 2 diabetes and reduce total cholesterol and LDL levels, which may lower cardiovascular disease risks.
Suggested Dosage Forms
4. Ginseng (Panax ginseng)
Ginseng, particularly Panax ginseng or Korean ginseng, is well-known in traditional Chinese medicine. It is rich in active compounds such as ginsenosides or panaxosides.
Panax ginseng is different compared to other types of ginsengs such as American ginseng, Blue Cohosh or Eleuthero as they have different effects.
Benefits of Ginseng
- Boost energy
It combats fatigue and enhances physical performance by stimulating the central nervous system to improve focus, alertness, and endurance.
- Strengthen immunity
Ginseng contains active compounds called ginsenosides with immune-boosting properties. Regular use can help reduce the risk of infections and improve overall immune resilience.
- Sharpen cognitive function
It is commonly used as a tonic for age-related cognitive decline, including dementia and Alzheimer’s disease for mental clarity and memory.
- Allay inflammation
The active component ginsenosides may target the immunity pathways and help reduce inflammation.
- Help with erectile dysfunction
Ginseng may improve sexual function in men with mild to moderate erectile dysfunction.
- Lower blood sugar levels
It is found effective to lower the blood sugar and increase the body insulin levels, hence can be helpful for patients with type 2 diabetes.
You can take:
5. Eleuthero (Eleutherococcus senticosus)
Eleuthero, commonly called Siberian ginseng, is found in Japan, northern China, and southeastern Russia. Despite similar benefits, it is unrelated to Panax ginseng.
Benefits of Eleuthero
- Increase energy and stamina
Known for its ability to boost physical and mental endurance by allowing the body to use oxygen effectively, it may be used by athletes and those recovering from illness to enhance energy levels.
- Support immune system
Eleuthe can strengthen the immune response, making it especially useful during cold and flu season or for individuals with weakened immune systems. It can reduce the severity of respiratory infections such as influenza and its complications.
- Improve cognitive function
It enhances concentration and memory for better mental performance. This may be helpful as well in managing Alzheimer’s disease.
- Stimulate lymphatic system
Eleuthero may improve lymphatic circulation, helping balance fluid levels in the body and alleviate swelling caused by fluid retention, known as oedema.
You can take:
- Extract in capsule or tablet forms
- Drink as tea
What to take note about adaptogens?
These natural herbs offer great benefits, generally to aid the body cope with stress and fatigue better.
Despite being a popular option to support long-term wellness, adaptogens may interact with some medications, causing side effects if not used appropriately.
Adaptogens should also not be a substitute to any prescribed medications without a doctor’s advice. Consult a healthcare professional before incorporating any adaptogen into your regimen, particularly if you have underlying health conditions or are taking medications.
