Adaptogen was once a buzzword limited to the wellness world. Now you'll find adaptogens everywhere, from supermarkets to Sephora.
But what exactly are adaptogenic herbs? What do they do, and are they effective?
Here's the information you need to know.
Adaptogenic herbs and roots have been used in Chinese and Ayurvedic healing traditions for centuries. Yet, despite this rich history, the term "adaptogen" wasn't coined until 1947 in the Soviet Union.
During the Cold War, Soviet scientists sought a substance to increase the body's resistance to stress and improve performance. And that's precisely what adaptogenic herbs claim to do.
Adaptogens have no standardized or medical definition. The term broadly refers to any non-toxic plant believed to help the body overcome stress, increase endurance, and enhance well-being.
Proponents claim adaptogens boost
They may also
However, exactly how they do this is not fully understood.
Experts theorize that adaptogens regulate the response to stress in the hypothalamic, pituitary, and adrenal glands.
Another way adaptogens could work is by activating anti-stress genes. A 2018 study found that adaptogens turn on specific genes that protect cells from stress damage.
Research supporting these claimed benefits is limited.
There are few human studies on adaptogenic herbs. Most evidence is from studies using animals or human cells.
Data proves that adaptogens can affect the stress response at a cellular level. However, whether this cellular response applies to the entire human body is unknown.
Several herbs qualify as adaptogens. Each has unique properties that are useful for specific issues.
These are the best-researched adaptogens:
Ashwagandha, or Indian Ginseng (Withania somnifera), is a shrub used traditionally in Ayurvedic medicine. Several clinical studies have demonstrated that ashwagandha may effectively treat anxiety, stress, and insomnia.
Tulsi, or Holy Basil (Ocimum sanctum), is a perennial plant from the mint family. It's also commonly used in Ayurvedic practice. Research shows it may
Asian or Korean Ginseng (Panax ginseng) is a slow-growing plant native to the mountainous regions of East Asia. Data suggests the root may
Here are a few things to consider before taking adaptogens:
Like food, adaptogenic herbs can interact with certain medications., and mild side effects and health risks could occur.
Keep a list of all medications and supplements you take. This list can help healthcare providers decide on a treatment plan and avoid possible drug interactions.
Be sure to research each brand you consider. Learn where their herbs come from and whether they're certified for good manufacturing practices (GMP). Also, look for products tested by independent laboratories to assure purity and potency.
Regular exercise, eating well, and adequate hydration also improve health naturally.
Mindfulness and meditation may lower stress significantly.
Adaptogens without lifestyle changes might not be enough to make a difference.
There's very little research on the risks of adaptogenic herbs during pregnancy or breastfeeding.
Consult your healthcare provider before using adaptogens while pregnant or nursing.
Today, people are turning to adaptogens as a natural way to lower anxiety, reduce stress, and promote overall wellness.
Adaptogenic herbs are now available in
As of 2022, the adaptogens market is valued at $10 billion.
Although traditionally used in herbal medicine and linked to health benefits, more research is needed to support their use.
Talk to your healthcare provider or pharmacist to determine if adaptogens could benefit your wellness routine.
Sources:
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Author Bio:
Kate Byrd, PharmD, is a medical writer who received her doctorate in pharmacy from the University of California, San Francisco. With over 15 years of experience as a community pharmacist, she now enjoys creating engaging content. Relatable, reliable, and inspiring writing is her specialty.
Connect with her on LinkedIn to learn more.
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Disclaimer: This article was written as a guest post for Write Shift RN LLC's blog. The information in it may not be wholly fact-checked or edited, allowing the reader to see the writer's work and skills firsthand. This information is not intended as medical advice. It is for informational and educational purposes only. Always talk to your doctor or other qualified healthcare providers about any questions or concerns you may have regarding medical conditions.