Stress has always been part of the human condition, and herbs have always been there to help ease its effects. Perhaps no category is more comprehensively suited to the job than adaptogens. These powerful plants have been used for centuries in traditional medicine systems, and modern science is catching up to their potential.
I’m sure you’re no stranger to stress, mood swings, and energy crashes — they’re all too common in our fast-paced lives. The good news is that certain plants can prevent them from sabotaging our work, relationships, and overall quality of life by naturally helping our bodies adapt to these challenges.
In this article, we’ll explore nine adaptogenic herbs that have shown promise in balancing stress, mood, and energy levels. You’ll learn a bit about the science behind them, how they could help you, and ways to incorporate them into your wellness routine. Make your life a little easier with an adaptogen or two!
What Are Adaptogens?
Adaptogens are natural substances derived from herbs and plants, with roots in Traditional Chinese Medicine, Ayurvedic practices, and other herbal traditions. These powerful botanicals have gained attention in modern wellness circles due to their unique ability to help the body resist various stressors and maintain balance.
Scientific research sheds light on how they work:
- HPA axis regulation: Studies show that some adaptogens help regulate the hypothalamic-pituitary-adrenal (HPA) axis, which affects our stress response. This regulation can potentially alleviate adrenal fatigue associated with chronic stress.
- Stress hormone balance: Some adaptogens can help balance cortisol levels, our primary stress hormone.
- Energy enhancement: Certain adaptogens can support cellular adenosine triphosphate (ATP) production, boosting energy at a cellular level.
- Immune function: Research suggests some adaptogens enhance immune function by stimulating the production and activity of immune cells, including T-cells and natural killer (NK) cells. This immune support is particularly beneficial during stressful periods when our immune system is often compromised.
- Antioxidant properties: Many adaptogens exhibit potent antioxidant effects, combating oxidative stress. This protective action contributes to improved cellular function and reduced inflammation.
- Cognitive support: Adaptogens can enhance cognition, including improving focus and mental clarity.
- Stamina and recovery: They can also improve endurance, reduce tiredness, and shorten post-stress recovery periods.
Unlike conventional medicines targeting specific symptoms, adaptogens work holistically to promote overall homeostasis, supporting mental health and even healthy aging. While more research is needed, current studies provide promising evidence for the efficacy of adaptogens in supporting overall well-being and resilience to stress.
As we explore specific adaptogens in the following sections, remember that these powerful herbs should be part of a comprehensive approach to wellness, including proper nutrition, regular exercise, and stress management techniques. Always consult your doctor before using herbs and supplements, especially if you're on medications or are pregnant or breastfeeding.
9 Adaptogenic Herbs for Balancing Stress, Mood & Energy
Adaptogenic herbs offer a natural approach to managing stress, enhancing mood, and boosting energy levels. These powerful plants have been used for centuries in traditional medicine systems and are now gaining recognition in modern wellness practices.
In this section, we'll explore nine widely available, highly effective adaptogenic herbs, each with unique properties and benefits.
Holy Basil (Tulsi)
Tulsi, also known as holy basil, is an important herb in Ayurvedic herbal medicine. This adaptogenic herb is believed to help the body resist various types of stress, both physical and mental. It can support neurocognitive functions and mood and may even enhance immunity and combat infections.
Tulsi has a complex flavor profile with notes of pepper, mint, and clove. It tastes great (especially when it's fresh), so it's commonly consumed as a tea, either on its own or blended with other herbs. You can also find this adaptogen supplement in capsule or liquid extract form. Enjoy a cup of tulsi tea any time of day for a calming effect.
Rhodiola
Rhodiola rosea is another adaptogenic herb with a long history of use in traditional medicine that's gaining popularity. Clinical studies have shown its potential to alleviate symptoms of stress-induced conditions, physical and mental fatigue, burnout, anxiety, and depression. It may also help balance the HPA axis, which governs stress responses, potentially lessening adrenal fatigue brought on by continuous stress.
This hardy plant thrives in cold, mountainous regions. Extract of the Rhodiola rosea root is particularly effective in combating mental fatigue, improving cognitive function and mental resilience. It has a very bitter, rose-like aroma and taste. Due to its not-so-yummy flavor, Rhodiola rosea is most commonly taken as a supplement in capsule or tablet form, which lets you experience the benefits without the strong taste.
Ginseng
Ginseng is a well-known adaptogenic herb in traditional Chinese medicine, prized for its ability to combat mental fatigue and support overall well-being. There are several types of ginseng, and each works differently:
- Panax ginseng (Asian ginseng) is warming and energizing, enhancing physical stamina and mental alertness. Research suggests that it may support the regulation of the HPA axis, which influences our body's stress response, potentially reducing adrenal fatigue linked to prolonged stress.
- American ginseng (Panax quinquefolius) offers a cooling, calming effect and is used for stress relief and boosting the immune system.
- Siberian ginseng (Eleutherococcus senticosus) supports stamina and stress resistance. It’s not actually a true ginseng, but still offers similar adaptogenic benefits. Findings suggest that, like Panax ginseng, it may assist in regulating the HPA axis.
- Red ginseng is a processed form of Panax ginseng, enhancing its potency.
Ginseng has a bitter-sweet, earthy flavor. It's often taken as a capsule or tablet, but you can also find ginseng teas and extracts. Some people enjoy slicing fresh ginseng root into soups or teas.
Ashwagandha
Ashwagandha, also known as Withania somnifera, is an Ayurvedic powerhouse. This adaptogenic herb has been used as a restorative tonic for centuries to help combat anxiety and chronic stress.
Clinical trials have shown that ashwagandha extracts can significantly reduce stress and anxiety, improve sleep quality, and lower serum cortisol levels compared to a placebo, with beneficial effects observed particularly at doses of 500 to 600 milligrams per day. Other research points to its potential in regulating the HPA axis, which impacts how we handle stress (this regulation could help alleviate adrenal fatigue related to chronic stress.)
Ashwagandha root has a slightly earthy, bitter taste. You can find it in capsule, powder, or tincture form, or buy the dried root. The flavor pairs well with the spices in chai, and you might also enjoy mixing the powder into smoothies or using it in golden milk for a comforting bedtime drink.
Licorice Root
Licorice root is a powerful adaptogenic herb that has been used for thousands of years in Traditional Chinese Medicine and other systems. Known for its sweet flavor and ability to soothe sore throats and other membranes (as well as your skin — that's why it's in my Healing Balm!) It can also help the body manage stress more effectively and is recognized for its anti-inflammatory and immune-regulating properties.
You can use this versatile herb in many ways, including in teas, tinctures, and supplements, but consult a health care professional before adding licorice root to your wellness routine. It contains a compound called glycyrrhizin, which is responsible for both its sweet taste and its potential side effects.
Glycyrrhizin can cause the body to retain sodium and lose potassium, leading to increased blood pressure, fluid retention, and electrolyte imbalances. This is why people who are pregnant or have heart conditions, kidney disease, or high blood pressure should be particularly cautious.
There are licorice supplements available that reduce or eliminate glycyrrhizin, so if you are concerned about this compound, those might be a good option if your doctor gives you the go-ahead!
Schisandra
Schisandra chinensis is an adaptogenic herb with a long history in traditional Chinese medicine. It's believed to help the body resist various stressors, potentially supporting both physical and mental health.
Evidence indicates it could help modulate the HPA axis, which plays a key role in stress management and easing adrenal fatigue caused by ongoing stress. It's often used for stress relief and overall mood improvement, but it could also have positive effects on Alzheimer's disease.
Schisandra berries have a complex flavor. Also known as the “five-flavor fruit,” it's often described as having all five basic tastes: sweet, sour, salty, bitter, and pungent. Typically consumed as a dried fruit, powder, tincture, or in capsule form, schisandra is commonly enjoyed as a tea or added to smoothies in powder form for an adaptogenic boost.
Bacopa monnieri
Bacopa monnieri, also known as water hyssop or Brahmi, is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. It’s particularly renowned for its cognitive-enhancing properties, supporting memory, learning, and overall brain function.
This herb helps the body manage stress and can calm the nervous system, promoting relaxation and potentially reducing anxiety. Research suggests that Bacopa monnieri can reduce symptoms of attention deficit hyperactivity disorder (ADHD), including hyperactivity, and also enhance cognitive function.
Bacopa monnieri is typically consumed as a supplement in capsule or tablet form. It can also be found in some adaptogenic blends or teas. While it's generally considered safe, it's always best to consult with a health care professional before adding any new supplement to your routine, especially if you're pregnant, nursing, or taking other medications.
Reishi
Reishi, scientifically known as Ganoderma lucidum, is a powerful adaptogenic mushroom that has been revered in traditional Chinese medicine for thousands of years. Often called the "mushroom of immortality," reishi is known for its potential to support overall well-being and longevity.
As an adaptogenic mushroom, reishi helps the body respond more effectively to physical and mental stressors. It's believed to support immune function by enhancing the activity of natural killer (NK) cells, promote relaxation by modulating neurotransmitter levels, and potentially improve sleep quality through its calming effects on the nervous system.
Some studies suggest that reishi may also have anti-inflammatory properties (reducing excessive inflammation in the body) and antioxidant effects (helping to neutralize harmful free radicals).
The reishi mushroom has a bitter taste and woody texture, making it less palatable for direct consumption. It's most commonly taken as a supplement in the form of capsules, powders, tinctures, or liquid extracts. Reishi can also be found in some adaptogenic tea blends or coffee alternatives. As with all adaptogens, it's wise to consult with a health care professional before adding reishi to your wellness routine.
Cordyceps
Cordyceps is a fascinating adaptogenic mushroom with a unique origin. In the wild, it grows on the larvae of insects, but for commercial use, it's typically cultivated on a substrate (such as grains or liquid solutions). This adaptogenic mushroom has been used in traditional Chinese and Tibetan medicine for centuries.
This fungus has been studied for its potential to enhance energy levels and improve fatigue. For instance, Cordyceps militaris has shown antifatigue effects that could boost energy and endurance, as well as antiaging and possibly even antitumor properties. Other studies suggest that cordyceps may enhance physical performance as well. It can also help the immune system thanks to its immunomodulating and immunoregulatory effects.
It's typically consumed as a supplement in capsule or powder form. Some people add cordyceps powder to smoothies or coffee for an adaptogenic boost. As with all adaptogens, it's important to consult with a health care professional before adding cordyceps to your routine, especially if you have any pre-existing health conditions.
Potential Drawbacks and Precautions
While adaptogenic herbs offer tons of benefits, approach their use with informed caution for the following reasons:
- Adaptogen supplements can interact with certain medications. For instance, some adaptogens may affect blood sugar levels, potentially interfering with diabetes medications.
- Due to their adaptogenic properties, these herbs can affect individuals differently, making it important to pay attention to your body's reactions.
- Some people may experience jitteriness or insomnia, especially with stimulating adaptogens like certain types of ginseng.
- While generally considered safe for short-term use, the long-term effects of continuous adaptogen use are not fully understood.
- As with all supplements, the quality and purity of adaptogen products can vary. Always choose reputable brands and consult health care professionals before using them.
- Some adaptogens may influence hormone levels, which could be problematic for individuals with hormone-sensitive conditions.
Remember, while adaptogens can be beneficial, they're not intended as a cure for anything. It's essential to maintain a balanced lifestyle and seek professional advice for persistent health issues.
How To Add Adaptogens to Your Wellness Routine
Incorporating adaptogens into your daily or nighttime routine can be a simple and effective way to support your overall well-being. Here are some practical tips:
- Start slow: Begin with one adaptogen and observe how your body responds before adding others.
- Choose your form: Adaptogens come in various forms. Common adaptogens are available as teas, tinctures, powders, and capsules. Choose what works best for your lifestyle.
- Timing matters: Some adaptogens are energizing and best taken in the morning, while others are calming and more suitable for evening use.
- Be consistent: Some adaptogens (like ashwagandha) work best when taken regularly over time. Consistency is key to experiencing their full benefits.
- Combine wisely: While many adaptogens work well together, it's best to consult with a health care professional before combining multiple adaptogens.
- Mind the dosage: Follow recommended dosages on product labels or as advised by a health care professional.
- Integrate with other practices: Adaptogens work best as part of a holistic wellness routine that includes proper nutrition, exercise, and stress management techniques.
Remember, adaptogens are powerful herbs. While generally safe, it's always wise to consult with a health care provider before adding any new supplement to your routine, especially if you have existing health conditions or are taking medications.
Tap into Nature’s Balancing Act
Herbal adaptogens offer a natural approach to managing stress, enhancing mood, and maintaining energy levels. Each of the plant adaptogens we've explored offers unique health benefits that can support your mental and physical well-being. However, while these herbs can be powerful allies in your wellness journey, they're not a substitute for a healthy lifestyle or professional medical advice.
Before incorporating any adaptogenic herbs into your routine, consult with a health care professional, especially if you have existing health conditions or are taking medications. They can help you determine the most appropriate adaptogens for your individual needs and ensure safe usage.
Ready to work more herbs into your wellness routine? Check out my herb-infused skincare solutions. Your skin's resilience and radiance await!