10 Most Powerful Adaptogens
Natural medicine has long recognized the health benefits of herbs and foods. Adaptogenic herbs, or "Adaptogens," are one example that can positively influence the body's stress response. The body naturally releases cortisol in response to stress, but elevated cortisol levels over prolonged periods, known as chronic stress, can impact all physiological systems, including the thyroid and adrenal glands. Although reducing chronic stress requires a multifaceted approach, one effective method is the use of adaptogenic herbs and mushrooms to naturally alleviate stress and lower long-term cortisol levels.
What are Adaptogens?
Adaptogens are a distinct group of plants, including specific herbs, roots, and mushrooms. Nowadays, they are most commonly consumed as supplements and herbal products.
Their primary function is to balance, restore, and protect the body. They form a key part of the "phytotherapy" approach to healing, which involves using plants for their therapeutic properties.
Research indicates that adaptogens may support restful sleep, enhance daytime energy, and aid in athletic performance, recovery and concentration at work. As their name suggests, adaptogens assist in adapting to various stressors. They are said to "normalize" numerous bodily functions and maintain homeostasis.
Consider incorporating these 10 Powerful Adaptogens into your diet:
1. Ashwagandha
Ashwagandha, commonly known as Indian ginseng, has been the subject of research for its impact on cortisol, stress tolerance, and internal stress responses for many years.
A double-blind, randomized, controlled trial involving 64 subjects concluded that it "safely and effectively enhances an individual's resistance to stress, thus improving self-assessed quality of life."
Additionally, another human study found that Ashwagandha effectively normalized thyroid levels in "subclinical thyroid patients," and a study from 2020 indicated that it possesses neuroprotective properties that protect against a variety of brain disorders.
A study from 2021 suggests that Ashwagandha may be beneficial in enhancing physical performance. Specifically, it could aid in boosting strength, fitness, and recovery among healthy individuals.
Numerous studies suggest that Ashwagandha contains compounds that could combat various cancers. Although the mechanisms remain unclear, laboratory extracts of the herb appear to inhibit cancer cell activity in breast, colon, prostate, ovarian, lung, and brain cancers.
Similar effects have been observed for thyroid, gastrointestinal, cervical, and skin cancers. However, these studies have primarily been conducted on cancer cells or animals, and the efficacy of Ashwagandha in humans has not yet been established.
2. Astragalus root
Astragalus, a plant in the Leguminosae family, has a long-standing history in holistic medicine as an immune enhancer and disease combatant. It originates from Traditional Chinese Medicine, where it has been utilized as an adaptogen for thousands of years, aiding the body in combating stress and disease.
The roots of Astragalus are collected from plants that are 4 years old, which are the sole part of the plant used for medicinal purposes.
Astragalus root is renowned for its potent immune-boosting properties. It aids in combating stress and disease concurrently. Research has also indicated that it bolsters cardiovascular health, may assist in combating tumours, and helps alleviate chemotherapy symptoms.
3. Reishi Mushroom
The Reishi mushroom, known scientifically as Ganoderma lucidum and traditionally as lingzhi, thrives in the warm, humid regions of Asia. It offers numerous potential health advantages, such as enhancing the immune system.
Additionally, Reishi is consumed for its potential anticancer properties. Research has explored whether Reishi could aid in treating prostate and colorectal cancers by impacting inflammation and specific cancer development pathways.
While the immune system benefits of Reishi are widely recognized, it may also alleviate depression and fatigue. Studies involving individuals with varying blood sugar and lipid levels suggest that reishi mushrooms could lower blood sugar, raise HDL (good) cholesterol, and reduce triglycerides.
4. Cordyceps Mushroom
The popularity of supplements and products with Cordyceps extract is on the rise, attributed to their numerous claimed health advantages.
It is believed that Cordyceps enhance the body's generation of adenosine triphosphate (ATP), a crucial molecule for muscle energy delivery. This could potentially enhance oxygen utilization by the body, particularly during physical activity.
Researchers suggest that the antioxidant content could account for their potential to slow aging. Antioxidants are molecules that fight cell damage by neutralizing free radicals, which can otherwise contribute to disease and aging.
Also, emerging research on Cordyceps indicates significant benefits for heart health. Indeed, Cordyceps have received approval in China for treating arrhythmia, a condition characterized by an irregular heartbeat that may be too slow or too fast. Additionally, Cordyceps are known to combat inflammation in the body.
5. Holy Basil
Holy basil, referred to as Tulasi in Sanskrit or Tulsi in Hindi, is believed to aid the body in managing various stressors, such as emotional stress, infections, or other medical conditions.
It is greatly esteemed for its medicinal applications in Ayurvedic and Siddha medicine and has been utilized for its wide-ranging healing properties for thousands of years in Ayurveda. It is a source of multiple nutrients, comprising vitamins A and C, as well as calcium, iron, and zinc.
A systematic review of several small studies indicates that holy basil (Tulsi)may improve conditions like blood glucose in diabetes, cholesterol levels, blood pressure, and body mass index.
Additionally, the potential benefits of holy basil include managing stress, improving sleep quality, and enhancing cognitive functions.
6. Rhodiola
Rhodiola, an herb found in the frigid mountainous areas of Europe and Asia, has roots that are recognized as adaptogens, which assist the body in adapting to stress.
Also referred to as arctic root or golden root, Rhodiola rosea is its scientific designation. The root is rich in over 140 active compounds, the most powerful of which are rosavin and salidroside.
A study with 118 participants suffering from stress-related burnout reported significant improvements after consuming 400 mg of Rhodiola daily for 12 weeks. The study noted marked progress in symptoms typically linked to burnout, including stress and depression.
Stress, anxiety, and insufficient sleep are among the factors that can lead to fatigue, resulting in physical and mental exhaustion. Rhodiola, known for its adaptogenic qualities, is believed to mitigate fatigue and enhance mood.
It is also suggested that Rhodiola can boost sports performance by diminishing both physical and mental fatigue and by elevating antioxidant levels.
7. Turmeric
Numerous high-quality studies indicate that turmeric, and particularly its main active component, curcumin, offers significant benefits for both the body and brain.
Curcumin is known for its potent anti-inflammatory effects and its role as a strong antioxidant. As a bioactive substance, curcumin can combat inflammation. This suggests its potential in addressing inflammation associated with various health conditions and diseases.
Oxidative damage, which involves free radicals—highly reactive molecules with unpaired electrons—is thought to be a key factor in aging and many diseases. These free radicals often react with vital organic substances like fatty acids, proteins, or DNA. Due to its chemical structure, curcumin can neutralize free radicals.
Additionally, turmeric may reduce the risk of heart disease by enhancing endothelial function, the lining of your blood vessels.
Curcumin has also been explored as a beneficial herb in cancer treatment, showing effects on cancer growth and development. Research indicates it can contribute to the death of cancerous cells, reduce angiogenesis (the growth of new blood vessels in tumours), and decrease metastasis (the spread of cancer).
8. Turkesterone
Turkesterone, a supplement gaining popularity among bodybuilders and athletes, is a natural steroid compound associated with enhanced strength, fat loss, muscle growth, and energy.
As a concentrated form of ecdysteroid, also known as phytoecdysteroid, it's found naturally in certain insects and plants.
Evidence suggests that Turkesterone may boost muscle growth and improve the muscle-to-fat ratio, potentially benefiting body composition.
Some animal studies indicate it might have anti-obesity and metabolism-enhancing effects. This could be due to its ability to reduce lipid absorption, alter glucose metabolism, combat insulin resistance, and support muscle synthesis, for instance, by increasing leucine uptake in muscle cells.
Additionally, Turkesterone could improve exercise performance by promoting ATP synthesis, aiding muscle endurance, reducing fatigue, and assisting in post-exercise muscle recovery.
9. Bacopa monnieri
Bacopa monnieri, an ancient herbal remedy, has demonstrated benefits today. It can aid in improving inflammation, reducing ADHD symptoms, and preventing anxiety and stress.
Known also as brahmi, water hyssop, thyme-leaved gratiola, and herb of grace, Bacopa monnieri is a cornerstone of traditional Ayurvedic medicine.
It boasts powerful antioxidants that protect against cell damage from free radicals and may also diminish inflammation. Chronic, low-level inflammation is associated with numerous chronic diseases, including cancer, diabetes, and heart and kidney diseases.
Research also indicates that Bacopa monnieri could enhance brain function.
Studies indicate that Bacopa monnieri may alleviate stress and anxiety by enhancing mood and lowering cortisol, a hormone associated with stress.
10. Panax Ginseng
Ginseng, a staple in traditional Chinese medicine for centuries, is a slow-growing plant with fleshy roots that can be categorized as fresh, white, or red based on growth duration.
Panax Ginseng, a type of ginseng, is renowned for its health benefits and is commonly used as a general tonic to enhance well-being and manage cholesterol.
It is also used to treat inflammatory conditions and assist in blood sugar regulation for individuals with diabetes, including lowering cholesterol, reducing inflammation, and controlling blood glucose levels.
Ginseng may also aid in enhancing brain functions such as memory, behaviour, and mood.
A study in 2018 involving 6,422 older adults indicated that consistent Ginseng consumption over a minimum of five years was linked to enhanced cognitive functions in later life.
A 2017 review suggests that Ginseng may help alleviate stress and could provide advantages for treating depression and anxiety.
While adaptogens may provide various benefits, it's crucial to approach their inclusion in your diet with care, taking into account several important factors.
Consider the following key points and precautions:
Individual Sensitivities and Allergies - Individual uniqueness means that some may have sensitivities or allergies to certain adaptogens. It's crucial to be aware of any adverse reactions or discomfort following the consumption of adaptogens. Should you encounter negative symptoms, cease use immediately and seek advice from a healthcare professional.
Interactions with Medications - Adaptogens may interact with certain medications, including blood thinners, immunosuppressants, and medicines for diabetes or high blood pressure. If you are taking any prescription medications, it is crucial to consult with your healthcare provider before incorporating adaptogens into your routine. They can assess potential interactions and guide safe usage.
Pregnancy and Breastfeeding - Individuals who are pregnant or breastfeeding should be cautious with adaptogens due to the lack of extensive research on their effects during pregnancy and lactation. Consulting a healthcare provider before incorporating adaptogens is recommended.
Dosage and Duration - Adhere to the dosage instructions recommended by the manufacturer or a healthcare professional. It is important to remain within the advised dose, as taking more does not guarantee improved outcomes.
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