Adaptogenic herbs possess certain medicinal qualities, but what can they do for you? Are they as beneficial as they seem? Can adaptogens really help with post-workout recovery, stress relief, inflammation, and sleep? Should you stay up late reading about the health properties of adaptogens and then sip on a tonic of adaptogens in the morning? Read on to find out.
Definition of Adaptogens
Adaptogens help to regulate the immune, endocrine, and nervous systems when the body is faced with stress1,2. Also, adaptogenic herbs can improve the body’s physical endurance without increasing oxygen consumption1. Furthermore, adaptogenic herbs come from a variety of plant families, and each adaptogen has its own unique medicinal properties.
Adaptogens 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.
Boswellia:
has never been officially classified as an adaptogen. However, it enhances the immune system and possesses terpenoids 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. Additionally, 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.
Panax ginseng:
can improve physical performance and increase muscle strength, as well as speed up physical recovery from exercise1. Also, research shows Panax ginseng can help to alleviate cardiovascular diseases, high cholesterol, and diabetes1. Furthermore, this potent adaptogen can promote better sleep, reduce fatigue, and enhance 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. 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. 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 diseases, fatigue, sleep disorders, and anxiety1. Additionally, Rhodiola is able to 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 phytochemicals 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. In addition, this adaptogen can potentially help reduce high cholesterol and benefit people with cardiovascular illness1. Give Schisandra a try in Rasa’s coffee alternative flavors Bold, Super Happy Sunshine, and Spicy Rose Cacao.
Shilajit:
is an herbomineral substance that has 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 numerous beneficial 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. I personally love my coffee alternative Rasa Bold, which features shilajit, plus it’s chock full of other adaptogens.
Benefits of Herbal Adaptogens
Several adaptogens, including Rhodiola, ashwagandha, and Eleutherococcus inhibit gene expression of leukotrienes3. In brain cells, inhibition of leukotrienes prevents neuroinflammation and neurodegeneration and other pathologies connected to Alzheimer’s disease3. Also, adaptogens can heighten the strength 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 affects1,2.
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 potential 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 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. Additionally, consult your physician before taking new herbal supplements when taking prescription medications. Further, 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 for 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.
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.