Adaptogenic herbs have special health benefits, but what can they do for you? Are they as good for you as they seem or just a buncha hype? Maybe you like to exercise regularly but wish your sore muscles would stop aching for so long after your workouts. I can definitely relate. Should you stay up late reading about the health properties of adaptogens and then sip on a cup of these herbs in the morning? Hey, don’t skip the sleep! There’s no substitute for sleep, but adaptogens are your friend when it comes to a good night’s sleep too.
You might be sipping on a hot cup of coffee as you’re reading this article. Maybe by the end you’ll feel inpsired to swap out your coffee with a coffee alternative, chock full of adaptogens! Cup of Rasa, anyone? Don’t worry, I’m about to fill you in on all the juicy stuff that makes this adaptogen-packed coffee alternative worth it!
What are Adaptogenic Herbs Anyway?
Adaptogens help to regulate the immune, endocrine, and nervous systems when the body is faced with stress1,2. Maybe you have that deadline approaching and you’re still staring at a blank Word document. Maybe you’re worried you had too much cake to eat at that party. No matter what’s troubling you, these plants fight stress for you. What a relief!
Also, adaptogenic herbs can improve the body’s physical endurance without increasing oxygen consumption1. Remember that lecture in biology class about how mitochondria are the powerhouses of the cell? They’re the guys that use oxygen as fuel to make energy for your body’s cells. Some of that energy is used during exercise. So, adaptogens help with endurance without your body needing more oxygen to fuel your mitochondria. Pretty cool stuff!
And adaptogenic herbs come from a variety of plant families, and each adaptogen has its own unique health properties. Here are eight adaptogenic herbs and what they can do for your health…
Adaptogenic Herbs List
Ashwagandha (Withania somnifera):
helps to restore balance in the adrenal glands when dealing with adrenal fatigue2. Also, this herb can help to relieve arthritis, rheumatoid arthritis, and fibromyalgia2. Further, ashwagandha can serve to improve sleep, and reduce insomnia and anxiety2. You can find ashwagandha in the coffee alternative Rasa in many of their blends, including Original, Cacao, Dirty, Super Happy Sunshine, Calm, and Spicy Rose Cacao. I personally love having a cup of Rasa Calm at night to take the edge off the day and relax. Everyone needs a soothing nighttime ritual, right?
Panax ginseng:
can improve physical performance, like doing that long hike but it didn’t destroy you. And it increases muscle strength, as well as speed up physical recovery from exercise1. You know what I love better than a good workout? A good workout with a quick recovery. Bye bye, sore muscles! Also, research shows Panax ginseng can help to alleviate cardiovascular diseases, high cholesterol, and diabetes1. And this powerful adaptogen can promote better sleep, reduce fatigue, and increase cognitive and memory ability1,2. You can find Panax ginseng in this coffee alternative Rasa in their instant Classic and Café blends.
Panax quinquefolius (American ginseng):
helps to restore balance to the adrenals, and alleviates insomnia and chronic fatigue2. American ginseng can help regulate metabolic syndrome (hyperinsulinemia) and type 2 diabetes2. So if you’re struggling to sleep well or your blood sugar levels aren’t the best, American ginseng could do your body a favor. You can enjoy some American ginseng in Rasa’s dairy-free creamer powder Crème de la Creamer.
Eleutherococcus senticosus (Siberian ginseng):
assists with inflammation, exercise, mental health, weight loss, fatigue, and insomnia1. Also, this adaptogen supports the immune system, can reduce elevated cholesterol, and can help enhance cognitive ability1. Eleuthero sounds like it can do a little bit of everything, huh? You can try some Eleuthero in Rasa’s coffee alternative flavors Golden Chai, Cacao, Original, Dirty, Bold, Super Happy Sunshine, AIP-Friendly, and Spicy Rose Cacao.
Rhodiola rosea:
can help alleviate heart disease, fatigue, sleep disorders, and anxiety1. And Rhodiola is able to protect the liver, enhance physical strength, and assist with post-workout recovery1. You can try Rhodiola in Rasa’s coffee alternative flavors Original, Bold, Dirty, Cacao, Super Happy Sunshine, AIP-Friendly, and Spicy Rose Cacao.
Schisandra chinensis:
contains a wealth of compounds that are antitumor, antioxidant, and anti-inflammatory in nature1. Also, Schisandra can protect neurons and the liver, enhance physical strength, and increase memory and focus1. Another cool thing is this adaptogenic herb can potentially help reduce high cholesterol and benefit people with cardiovascular illness1. You can give Schisandra a try in Rasa’s coffee alternative flavors Bold, Super Happy Sunshine, and Spicy Rose Cacao.
Shilajit:
is an herbomineral, part herb, part mineral substance. It’s been used as an ethnomedicinal food for thousands of years5,6. This adaptogen is sourced from the rocks of mountains such as the Himalayas5. Interestingly, shilajit is a wonder medicine with countless healing properties, including antioxidative, anti-anxiety, anti-inflammatory, immune-system enhancing, antidiabetic, anti-ulcer, spermatogenic, and memory and energy enhancing5,6. Also, shilajit protects neurons, helps with osteoarthritis, and aids in healing bone fractures5,6,7. What can’t this shilajit stuff do? So magical and powerful. I happen to love Rasa Bold, which includes shilajit, plus it’s chock full of other adaptogens.
Boswellia:
has never been officially classified as an adaptogen. Whoa, then why include it on this list? Hold up; it enhances the immune system and contains compounds similar to those of ginseng, Eleutherococcus, and Withania3. Boswellia serrata extract appeared to guard neurons exposed to ischemic-like conditions from DNA damage in laboratory research4. The compounds in the B. serrata extract were likely able to protect the neurons through its antioxidant and anti-inflammatory properties4. And other studies have revealed that B. serrata has antioxidant effects in the joints, colon, and brain4. You can find Boswellia in the super delicious coffee alternative Rasa Golden Chai.
Other Benefits of Adaptogenic Herbs
Okay, so you probably thought the health properties of the adaptogens listed above are pretty boss. Does anyone say “that’s boss,” anymore? Or is that too 2010? I still like it. Anyway, there are more health benefits to these adaptogens! A handful of adaptogens, including Rhodiola, ashwagandha, and Eleutherococcus stop gene expression of leukotrienes3. In brain cells, stopping gene expression of leukotrienes prevents inflammation and degeneration and other pathologies connected to Alzheimer’s disease3.
Also, adaptogens can strengthen the effect of pharmacological drugs, such as antibiotics, antidepressants, anxiolytics (anti-anxiety), and hypoglycemic drugs2. They can lessen or completely remove the side effects of some drugs2. In general, they are known for being safe and free of serious side effects1,2.
Potential Side Effects of Adaptogenic Herbs
In general, adaptogens are not known for having adverse side effects1. However, it is important to take small doses to avoid possible side effects. Rasa explains that some adaptogenic herbs are best taken as a minimum effective dose, whereas others have a cumulative effect while taken over a longer period8 (see pages 23-24 in Rasa’s Definitive Guide to Adaptogens). Be sure to listen to your body when trying new medicinal herbs. And be sure to talk with your physician before taking new herbal supplements when taking prescription medications. Also know that many of these adaptogens are not recommended during pregnancy, mostly due to the lack of research data.
When trying a new adaptogen in your diet, know that not all adaptogens agree with everyone. You may want to try them individually and generally in small amounts to see how your body reacts to a new herb. When researching dietary supplements containing adaptogens, make sure they are certified to good consumer standards. Companies that source sustainably and ethically are the way to go for me, such as Rasa. And remember, supplements are only supplements! You, being a human, still need the good sleeps, a healthy diet, social connection, and all that good stuff people say you need.
Still thinking about trying out some Rasa brews? I’ve got you covered! Use my discount code CAROLINE54104 at checkout for 15% off your first order!
References
- Todorova V., Ivanov K., Delattre C., Nalbantova V., Karcheva-Bahchevanska D., Ivanova S. 2021. Plant adaptogens–history and future perspectives. Nutrients. 13(8), 2861. [Google Scholar]
- Winston D., Maimes S. 2007. Adaptogens: herbs for strength, stamina, and stress relief. Healing Arts Press, 1st ed. Ch. 6, 3-10. [Google Scholar]
- Panossian A., Seo E.-J., Efferth T. 2019. Effects of anti-inflammatory and adaptogenic herbal extracts on gene expression of eicosanoids signaling pathways in isolated brain cells. Phytomedicine. 60, 152881. [Google Scholar]
- Sadeghnia H. R., Arjmand F., Ghorbani A. 2017. Neuroprotective effect of Boswellia serrata and its active constituent acetyl 11-keto-β-boswellic acid against oxygen-glucose serum deprivation-induced cell injury. Acta Pol Pharm. 74(3), 911-920. [Google Scholar]
- Pandey P. S. 2019. Shilajit -a wonder drug of Ayurveda: an overview. Int. J. Pharm. Sci. Rev. Res., 59(1), 140-143. [Google Scholar]
- Mishra T., Dhaliwal H. S., Singh K., and Singh N. 2019. Shilajit (mumie): current status of biochemical, therapeutic and clinical advances. Current Nutrition & Food Science. 15(2), 104-120. [Google Scholar]
- Kangari, P., Roshangar, L., Iraji, A., Talaei-Khozani, T., & Razmkhah, M. 2022. Accelerating effect of Shilajit on osteogenic property of adipose-derived mesenchymal stem cells (ASCs). Journal of Orthopaedic Surgery and Research, 17(1), 424. [Google Scholar]
- Rasa. 2022. Adapto-whats?: the definitive guide to adaptogens. wearerasa.com.
*Disclosure: This post may contain affiliate links, and I may receive a small commission if you purchase something through my links, at no additional cost to you.