Adaptogens: Restoring Balance to Your Body

Top Adaptogens to balance your body

If you haven’t tried adaptogens, there may be no better time than right now! Considering the current global health concerns and the stress so many are feeling, the human body needs support, and adaptogens can be an answer.

What are adaptogens?

A hint is in the name: they are herbs that help the body adapt to stressors in our lives by restoring balance. In the process, they can help the immune system function more efficiently and enhance overall health.

The American Botanical Council provides a more in-depth explanation, noting that they are preparations that “increased attention and endurance in fatigue, and reduced stress-induced impairments and disorders related to the neuro-endocrine and immune systems.” 

Not all adaptogens work toward this goal in the same way. We are fortunate that Nature has provided us with dozens of adaptogens from which to choose. Let’s take a look at seven of the more popular ones here.

Ashwagandha

This Ayurvedic herbal remedy has been used for more than three millennia for various ills. Among its abilities is the reduction of stress by helping lower cortisol levels, as demonstrated in a study using 300 mg daily for one month. Ashwagandha (Withania somnifera) is also useful for easing problems with sleep. A suggested dose range of 125 mg to 600 mg can be helpful. 

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Bacopa monnieri

You can find this perennial herb in India, Australia, Europe, Africa, Asia, and both North and South America. You may know it better as water hyssop or brahmi, but regardless of what you call it, it’s a traditional Ayurvedic herbal remedy that may help prevent stress and anxiety and their negative effects on the body. 

For example, evidence suggests Bacopa monnieri reduces cortisol levels and thus elevates mood. In particular, two studies—one in the elderly and one among healthy adults— found that individuals who took 300 mg of Bacopa monnieri every day for 12 weeks had significantly lower anxiety and depression scores when compared with placebo groups.

Cordyceps

Cordyceps is an unusual adaptogen because it is composed of “a composite of a genus of fungus that grows on the larva of insects.” Although more than 350 Cordyceps-related species have been identified, the one officially considered to be an herbal drug in Chinese medicine is C. sinensis, also known as Ophiocordyceps sinensis.

A variety of ingredients, including ergosterol, cordycepin, and polysaccharides, have been identified as being responsible for the health benefits in cordyceps. Among those benefits are its anti-inflammatory actions, which help fight heart disease as well as diabetes and Alzheimer’s disease, and enhancement of physical performance.

Holy basil (tulsi)

The term “holy” gives it away: this Ayurvedic herb is sacred in this medical tradition. Research suggests it can protect tissues and organs against chemical and physical stressors, including excessive cold, heavy metals, environmental pollutants, and prolonged physical exertion. There’s also evidence it can help normalize blood sugar, lipids, and blood pressure. Suggested doses for the standardized extract are 200 mg to 500 mg daily.

Read about the 9 benefits of tulsi

Maca

This Peruvian herb has a reputation for helping with sexual issues, but it also has adaptogen powers. It is sometimes referred to as “Peruvian ginseng,” likening it to another potent adaptogen, Siberian ginseng.

Similar to some other adaptogens, maca enhances the immune system and balances hormones. It can provide support for your adrenal glands and energy levels. Studies typically use doses ranging from 1.5 grams daily to 3 grams daily.

Top Adaptogens to balance your body

Rhodiola

Rhodiola rosea is an herb indigenous to Siberia, which is why it is considered to be one of the hardiest herbs on the planet. Evidence of the herb’s ability to help with mental fatigue has been shown in three out of five studies. Doses that may be helpful range from 100 mg to 576 mg daily. This traditional herb may also help decrease fatigue and enhance your energy.

Siberian ginseng

Also known as Eleutherococcus senticosus, devil’s bush, and devil’s shrub, this herb is native to northeastern Asia. It is well known for its ability to improve one’s ability to cope with environmental stress and to enhance overall health, concentration, and immune system function. 

The authors of an in-depth examination of E. senticosus noted six compounds that had antioxidant activity, four had anti-cancer properties, three could help lower cholesterol, two could stimulate the immune system, and one each had anti-inflammatory, anti-fever, and antibacterial activity. The suggested dosage was 200 mg daily.

Read about are you feeling “go back” stress?

Bottom line

If you are searching for a natural way to not only reduce stress but aid your body in managing it, then adaptogens may be for you. These and other options are available over-the-counter in pill, tea, powder, and extract forms, depending on the product.

Sources
Benson S et al. An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood. Phytotherapy Research 2014 Apr; 28(4):551-59
Calabrese C et al. Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial. Journal of Alternative and Complementary Medicine 2008 Jul; 14(6):707-13
Chandrasekhar K et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and aniety in adults. Indian Journal of Psychological Medicine 2012 Jul; 34(3): 255-62
Cohen MM. Tulsi—Ocimum sanctum: a herb for all reasons. Journal of Ayurveda Integrative Medicine 2014 Oct-Dec; 5(4):251-59
Davydov M, Krikorian AD. Eleutherococcus senticosus (Rupr. & Maxim) Maxim. (Araliaceae) as an adaptogen: a closer look. Journal of Ethnopharmacology 2000 Oct; 72(3): 345-93
Ishaque S et al. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complementary Medicine and Therapies 2012; 12:70
Kassel G. Learn the health benefits of this traditional Chinese adaptogen. Eat This, Not That 2019 Nov 27
Lin B, Li S. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd ed. “Cordyceps as an herbal drug.” Chap. 5
Mederi Center. Holy basil: an herb with incomparable benefits.
Panossian A, Wagner H. Adaptogens: a review of their history, biological activity, and clinical benefits. Herbal Gram 90:52-63
Shin B-C et al. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complementary and Alternative Medicine 2010; 10:44
Stough C et al. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology (Berlin) 2001 Aug; 156(4):481-84.
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Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at NaturallySavvy.com. She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here. In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here.