Adaptogen

What is an Adaptogen?

Adaptogens are natural substances that help the body adapt to stress and restore physiological balance. These substances work by modulating the stress hormone system, which in turn can help reduce the negative effects of stress, such as anxiety and fatigue. Adaptogens have been used in traditional medicine for centuries, especially within Ayurvedic and Chinese medicine, and have become increasingly popular in Western countries as part of a holistic health strategy.

How does it work in the body?

Adaptogens work by affecting the body's response to stress. They have the ability to stabilise and normalise the body's physiological processes, which can help counteract the harmful effects of prolonged stress. By modulating levels of stress hormones, such as cortisol, adaptogens can help restore balance in the body. This balance is crucial for maintaining good health and wellbeing.

Scientific benefits

Several studies have investigated the potential benefits of adaptogens. According to a review article published in the Journal of Medicinal Food, adaptogens have shown positive effects on stress management and mental health. A study conducted on Rhodiola Rosea found that participants who took extracts of the plant reported reduced fatigue and improved mental clarity during stressful periods.

• Stress reduction: Several studies have shown that adaptogens can help lower levels of cortisol, which is the body's primary stress hormone.
• Improved mental clarity: Research has shown that certain adaptogens can enhance focus and cognitive function, making them popular among students and professionals.
• Increased energy: Some adaptogens, such as Rhodiola Rosea, have been linked to increased energy and endurance, which can be beneficial for both athletes and people with a busy lifestyle.

Dosage and recommendations

The dosage of adaptogens can vary depending on the specific plant and its extract. Generally, it is recommended to follow the instructions on the product label or consult a doctor or nutritionist. Here are some general guidelines:

• Rhodiola: Common dose is 200-600 mg per day.
• Ashwagandha: Recommended dose is 300-500 mg of a standardised extract, taken 1-2 times daily.
• Magnolia bark: 200-400 mg per day is usually effective.

Best sources and forms

Adaptogens are available in several forms, including capsules, powders, and teas. Some of the most popular adaptogens include:

• Ashwagandha: An adaptogen known for its ability to reduce stress and anxiety.
• Rhodiola Rosea: Known for its energising and performance-enhancing properties.
• Holy Basil: Used to support the immune system and reduce stress.
• Schisandra: Known for its antioxidant properties and its ability to increase endurance.

Side effects and warnings

Although adaptogens are generally considered safe, some individuals may experience side effects. Common side effects may include:

• Gastrointestinal discomfort
• Headache
• Changes in sleep patterns

It is always best to consult a doctor before starting new supplements, especially if you have underlying health conditions or are taking other medications.

Frequently asked questions

What is the difference between adaptogens and other supplements?

Adaptogens are specific plants that help the body adapt to stress, whereas other supplements may have various functions, such as supporting the immune system or increasing muscle mass.

Can adaptogens help with anxiety?

Several studies have shown that certain adaptogens may have a positive effect on anxiety levels, but more research is needed to establish their effectiveness.

How long does it take to feel the effects of adaptogens?

The effect of adaptogens can vary between individuals, but many report noticing a difference within a few weeks of regular intake.

Are adaptogens safe for long-term use?

Generally, adaptogens are considered safe for long-term use, but it is important to always follow dosage instructions and consult a doctor if uncertain.

Can I combine different adaptogens?

Yes, many people choose to combine different adaptogens to maximise benefits, but it is important to do so under the supervision of a health professional.