Occasional stress and anxiousness have become almost unavoidable occurrences in our daily lives — so much so that you may not even recognise everyday stress piling on until you feel buried beneath it. But even if you aren’t aware that your body’s stress response is being triggered, its effect on cortisol levels can affect sleep health, cognitive health, and more.
While there are various coping mechanisms for dealing with daily stress, the quest for natural remedies has led many to explore the potential benefits of adaptogens. But what are adaptogens? Can they really deliver the benefits they claim? And are all adaptogens equally adept at supporting healthy cortisol levels?
What Are Adaptogens?
Adaptogens are compounds derived from plants and mushrooms that are thought to offer health benefits. They support optimal energy levels and help your body adapt to everyday stressors and occasional anxiousness. They support a healthy stress response to help you feel balanced, calm, and focused.
According to Cleveland Clinic[1], there are three properties plants or mushrooms must have to be considered adaptogens:
- They must be non-toxic when taken in normal doses.
- They must help your body cope with occasional stress.
- They must promote a state of homeostasis, or balance, in the body.
You may have heard of adaptogens like ashwagandha, ginseng, schisandra, and rhodiola rosea, or adaptogenic mushrooms such as cordyceps and reishi. Adaptogens like shilajit and bacopa are lesser known but also highly studied. While all of these ingredients offer benefits for a healthy stress response and overall wellness, each adaptogen exhibits unique properties that differentiate it and its benefits.
Types of Adaptogens & Their Benefits
Ashwagandha: The Daily Stress Super Supplement
Ashwagandha is a staple herb in Ayurveda, and its reputation as an adaptogen has popularised it worldwide. Numerous studies have highlighted its benefits, demonstrating its effectiveness in reducing occasional stress and anxiousness. A randomised controlled human trial found that individuals taking ashwagandha extract experienced a significant reduction in daily stress and exhibited healthy cortisol levels compared to the placebo group.[2]
The active compounds in ashwagandha are believed to support the body’s stress response by influencing the adrenal glands and supporting normal, healthy cortisol levels. This powerhouse adaptogen also possesses antioxidant properties, helping to protect cells from oxidative stress.
American Ginseng: Enhancing Resilience
American ginseng is a well-known adaptogen that Native Americans have traditionally used for centuries. Studies have explored its stress-relieving potential, revealing its positive effects on cognitive function and mood. A double-blind, placebo-controlled study demonstrated that American ginseng was associated with improved calmness.[3]
The active compounds in American ginseng are believed to modulate the body’s stress response by influencing the hypothalamic-pituitary-adrenal (HPA) axis. This adaptogen also exhibits anti-fatigue properties, making it a valuable ally in managing everyday stress-related exhaustion.
Schisandra: Balancing Act for the Body and Mind
Schisandra chinensis, a berry with a long history of traditional Chinese uses, is renowned for its adaptogenic qualities that help support mind-body balance. Scientific research found that schisandra extract exhibited stress-reducing effects, supported cognitive performance, and supported healthy cortisol levels in subjects experiencing occasional stress.[4]
Its adaptogenic actions are attributed to lignans — a group of polyphenols that demonstrate neuroprotective properties. However, schisandra’s unique ability to support various systems in the body, including the nervous and immune systems, makes it a versatile adaptogen.
Rhodiola Rosea: Energized and Enlightened
Rhodiola rosea usage documents back to traditional applications in Eastern Europe and Asia, and it has recently gained attention as a science-backed adaptogen to help reduce occasional fatigue and exhaustion. In a scientific review, rhodiola rosea was shown to significantly improve feelings of fatigue, improve cognitive performance, and boost mood and overall wellbeing.[5]
There are several species of rhodiola, but adaptogenic benefits are primarily attributed to rhodiola rosea, which contains several compounds not found in other species. Rhodiola rosea is thought to work by helping to enhance the effect of neurotransmitters and support precursors of dopamine and serotonin.
Cordyceps: Stamina and Endurance
Cordyceps is a type of fungi that has been used for thousands of years across much of Asia, Europe, and North America. It is a prized adaptogen among traditional Chinese herbalists. Its biologically active compounds have myriad uses, including promoting stamina, endurance, and vitality. Cordyceps is also recognized for its incredible antioxidant and immune-supporting properties.
Adaptogens are often combined in formulas to amplify or diversify benefits, and cordyceps is no exception. It’s commonly used alongside other mushroom-based adaptogens like reishi or lion’s mane mushrooms, and it can be paired with plant-based adaptogens like rhodiola rosea.
Reishi: “The Mushroom of Immortality”
Reishi mushrooms are another type of fungi prized for their adaptogenic benefits. Dubbed “medicinal mushrooms”, they are one of several varieties now captivating the scientific community’s attention, although they’ve been traditionally used for centuries. Reishi mushrooms are packed with antioxidants and have been shown to benefit the immune system, promote vitality, and deliver cardioprotective effects. In fact, the nickname for this mushroom is “the mushroom of immortality”!
Like cordyceps, reishi mushrooms contain a variety of biologically active compounds. In addition to helping reduce oxidative stress, they also help minimize occasional anxiousness by promoting a calming effect. Studies on further uses of this incredible adaptogen hope to uncover even more ways it can support overall wellness.[6]
Shilajit: Amplify Benefits With This Ancient Secret
An ancient adaptogen native to the Himalayas, shilajit is primarily comprised of fulvic acid, which is studied for its benefits on brain health. But the real power of shilajit lies in its ability to boost the bioavailability of the other adaptogens and ingredients it’s consumed alongside.
Shilajit is a unique nutraceutical because its benefits may vary depending on the region from which it’s harvested. Shilajit can be found in regions of the Andes, Russia, and Afghanistan, each with its own unique chemical makeup.
Bacopa: Adaptogen and Nootropic
Bacopa is a plant-based ingredient sought after in supplements for its nootropic properties. The term nootropic describes any extract or compound that promotes cognitive function such as memory, concentration, creativity, and healthy brain aging. However, if an ingredient also meets the three requirements of an adaptogen, it can be both an adaptogen and a nootropic.
The dual functionality of bacopa not only supports focus, memory, and overall brain health, but it can also help your body cope with occasional stress. As an adaptogen, it is studied to support healthy cortisol levels and is shown to have a calming effect without making you drowsy.[7]
Conclusion
Adaptogens represent a fascinating area of herbal medicine with a promising potential to support healthy cortisol levels and help manage occasional stress and anxiousness. While more research is needed to fully understand their mechanisms and optimal use, incorporating adaptogens into a balanced lifestyle may provide a natural and effective way to help the body cope with everyday stressors, promoting a sense of calm and focus in our hectic lives. Whether you are looking for enhanced cognitive function, better mood, increased stamina, or a balanced stress response, there is likely an adaptogen that can help support your overall health and well-being.
This article is for informational purposes only and is not to be used as advertising content nor as advice of a medical nature. If you have concerns relating to a health condition, please contact your health professional.
References:
[1] What are adaptogens & types. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/22361-adaptogens
[2] Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root … in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577. [3] Scholey A, Ossoukhova A, Owen L, Ibarra A, Pipingas A, He K, Roller M, Stough C. Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute, randomized, double-blind, placebo-controlled, crossover study. Psychopharmacology (Berl). 2010 Oct;212(3):345-56. doi: 10.1007/s00213-010-1964-y. Epub 2010 Jul 31. PMID: 20676609; PMCID: PMC2952762. [4] Panossian A. Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals. Ann N Y Acad Sci. 2017 Aug;1401(1):49-64. doi: 10.1111/nyas.13399. Epub 2017 Jun 22. PMID: 28640972. [5] Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress … Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902. PMID: 35745023; PMCID: PMC9228580. [6] Ekiz E, Oz E, Abd El-Aty AM, Proestos C, Brennan C, Zeng M, Tomasevic I, Elobeid T, Çadırcı K, Bayrak M, Oz F. Exploring the Potential … Ganoderma lucidum. Foods. 2023 Apr 3;12(7):1512. doi: 10.3390/foods12071512. PMID: 37048331; PMCID: PMC10094145. [7] Walker EA, Pellegrini MV. Bacopa monnieri. [Updated 2023 Mar 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589635/
