What are adaptogens?
Adaptogens are herbs, plants and mushrooms that help the body adapt to stress. Often used for centuries in traditional medicine, they are believed to support the body’s stress response, enhance energy levels, and improve overall well-being. Unlike quick fixes that temporarily mask symptoms, adaptogens work holistically, helping the body maintain homeostasis and build long-term resilience.
The history of adaptogens
The word “adaptogen” originates back in 1947, when toxicologist Nickolai Lazarev coined the term to describe substances which have a non-specific increase in stress resilience. The word non-specific important here, as it distinguishes adaptogens from substances which may have effects on specific organs or have a more localised method of action. Improving the organisms response to stress generally means improving the response to anything that affects homeostasis, so basically anything that can knock your body ‘off-balance’. This could be a huge number of things ranging from poor diet to increased workload.
According to Brekhman, there are four characteristics of an adaptogen:
Non specific - affects many different systems in the body
Non-toxic - safe to consume
Normalising - brings various organ systems into balance
Pronounced effect - brings changes to the body
How Do Adaptogens Work?
The magic of adaptogens is thought to lie in their ability to interact with the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s response to stress. When you encounter stress, your body releases cortisol—the "stress hormone"—to help you cope. However, chronic stress can lead to excessive cortisol levels, resulting in fatigue, brain fog, and other health issues.
Adaptogens help regulate cortisol production, ensuring your body responds to stress appropriately without becoming overwhelmed. This keeps the body from cycling through extremes of over-stimulation and exhaustion, as a typical stress response is followed by a phase of fatigue, due to the body using more energy to keep itself in a higher state of alertness.
The typical stress response in the blue line follows an over-stimulation then exhaustion pattern, as stress pushes the body out of homeostasis. The adaptogenic effect in the pink line lowers the over-stimulation effect and increases energy during exhaustion so the body is kept closer to homeostasis. Figure by Panossian (2010).
What kinds of adaptogens are there?
Ashwagandha
Ashwagandha is an evergreen shrub native to Nepal, India, the Middle East, and parts of Africa. It is one of the most widely studied adaptogens, giving it the title "king of adaptogens," and has a long history of use in traditional and Ayurvedic medicine. Ashwagandha is celebrated for its calming effects, making it a go-to remedy for reducing anxiety and promoting better sleep.
Maca Root
Maca root, often called the "Peruvian ginseng," grows in the high-altitude regions of Peru and has been used for centuries in traditional Andean medicine. This nutrient-dense root is renowned for its ability to balance hormones, enhance energy, and improve endurance.
Rhodiola Rosea
Rhodiola rosea is native to mountainous regions of Europe and Asia and is referred to as the “golden root”. This herb has been used for centuries in traditional medicine to boost energy and endurance.
How can I incorporate adaptogens into my diet?
The most delicious way of course would be to eat them in chocolate!
But there are many different supplements and you can even make teas from some adaptogens like Rhodiola Rosea. However, whenever possible always do your research into companies that sell adaptogens so that you don’t buy from places that harvest unsustainably. Rhodiola Rosea for example, has been affected by large scale industrial harvests and illegal harvesting, signs that the plant is being exploited (Brinckmann, 2021).
As with anything, always read and stick to the dosage guidelines for these products as dosages may vary and check with a medical professional about any interactions with medication. Some adaptogens also aren’t recommended for people who are pregnant or breastfeeding as there isn’t enough research to determine whether they’re safe.
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Brekhman, I. I., & Dardymov, I. V. (1969). New substances of plant origin which increase nonspecific resistance. Annual review of pharmacology, 9(1), 419-430.
Brinckmann, J. A., Cunningham, A. B., & Harter, D. E. (2021). Running out of time to smell the roseroots: Reviewing threats and trade in wild Rhodiola rosea L. Journal of Ethnopharmacology, 269, 113710.
Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010 Jan 19;3(1):188-224. doi: 10.3390/ph3010188. PMID: 27713248; PMCID: PMC3991026.
