“Adaptogens: The Elixir of Calm and Clarity”

What are Adaptogens?

Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall wellbeing. They are active ingredients in certain plants and mushrooms that may impact how your body deals with stress, anxiety, and fatigue. Plants and mushrooms provide adaptogenic actions. When consumed, these plants target specific stressors in your body.

There are three qualities that plants must have to be an adaptogen:

1. They are nontoxic and safe for most people to use, even in large amounts.
2. They help the body maintain balance (homeostasis) during stressful situations.
3. They work to return your body back to a state of balance (homeostasis).

The goal of taking adaptogens is to return your body back to a state of balance (homeostasis). The herbal action in adaptogens increases or decreases chemical reactions within your body. For example, if you’re stressed (elevated cortisol), an adaptogen will respond by reducing cortisol levels. If you experience chronic fatigue with low cortisol levels, an adaptogen will increase the level of cortisol in your body.

While some adaptogens like ashwagandha and Asian ginseng have a number of studies on their varied actions, supplements are not regulated by the FDA, and FDA approval does not equate to safety. If you plan to add plants with adaptogenic qualities to your diet, talk with your healthcare provider to discuss how they could impact your health and if they are right for you.

Common Adaptogens

Some common adaptogens include:

• Ashwagandha: This adaptogen is known to help reduce anxiety and depression.
• Ginseng: Referred to as either American or Asian ginseng, it is used to combat fatigue.
• Reishi: A type of mushroom adaptogen used to boost the immune system and fight cancer.
• Rhodiola: It is used to reduce fatigue, depression and pain.
• Schisandra: For improved concentration, coordination and endurance.
• Tulsi (“holy basil”) : Used to increase focus, decrease anxiety and boost the immune system.
• Shilajit (Asphaltum bitumen)
• Astragalus Root (Astragalus membranaceus)

How to Take Adaptogens

Adaptogens can be taken in several different ways including:

• Capsules: Adaptogen capsules are easy to take and come with pre-measured doses. They are a convenient way to add adaptogens to your daily routine.
• Powders: You can add adaptogen powders to soups, smoothies, and other foods. This is a great way to get a consistent dose of adaptogens in your diet.
• Teas: Drinking a cup of tea is a great way to pause and reduce stress with each warm, calming sip. Some adaptogenic plants can be dried, ground up and steeped in hot water in the same way you would steep your favorite tea. There are several different types of tea blends on the market that use some adaptogens as the main ingredient.

Adaptogen Dosage

Adaptogen dosage varies by plant and how you choose to take it. For example, the dosage to take a capsule of ashwagandha is 1 to 6 grams of dry root per day or a tincture dose based on concentration, which varies by brand. Capsules can also be made with plant extract, where the dose for standardized extract is 500 milligrams twice a day. Before you start taking adaptogen supplements, check the label on how much and how frequently you should take them and talk with your healthcare provider to see if they have recommendations on which adaptogen is right for you.

Safety and Side Effects

Studies show that adaptogens work best for a short duration (less than six months) because your body could build a resistance to adaptogens and their intended effects, proving them ineffective over time. Adaptogens are generally well tolerated. Side effects are rare but possible and vary based on the plant. Side effects of adaptogens include:

• Gastrointestinal symptoms: Such as upset stomach, diarrhea, and nausea.
• Allergic reactions: Some people may be allergic to certain adaptogens.
• Interactions with medications: Adaptogens could impact how certain medicines work if you have medical conditions like hypertension, diabetes, insomnia, hypothyroidism and depression.

It’s also important to understand the purpose of the adaptogen you are taking and how it will affect your body. For example, certain adaptogens increase energy and you wouldn’t want to take that type of adaptogen before going to bed because it would be difficult for you to fall asleep.

Before starting adaptogens, discuss the following with your provider:

• Your medical history and any current medical conditions.
• Any medications you are currently taking.
• The purpose of taking adaptogens and the specific type of adaptogen you plan to take.

In summary, adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall wellbeing. They work as a temporary bandage but aren’t the solution to long-term stress. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors. Before starting adaptogens, talk with your healthcare provider to discuss how they could impact your health and if they are right for you.