Exploring Adaptogens: Their Nature and Nutritional Benefits
Take a Load Off: The Magnificent Seven Adaptogens for Managing Life's Bewilderings
Stress. We all know that feeling, that familiar, nagging sense of being overwhelmed, either from work pressure, domestic drama, or even grocery shopping. But combat stress, enter the adaptogens!
Adaptogens, a group of magical plants and herbs, have been used for centuries to help you deal with life's stressors. Discovered in ancient China and Ayurvedic medicine, they made an appearance during World War II, and since then, science has begun to explore their wondrous properties.
Now, let's introduce you to seven of the most impressive adaptogens and their superpowers that can aid you in life's toughest battles.
The Incredible Seven Adaptogens
Ashwagandha (Indian Winter Cherry)
Hailing from the lands of India, Africa, and the Middle East, Ashwagandha is the original super-herb with anti-aging properties, excellent for memory enhancement, and immunity boost! Studies showed that taking 300 mg each day reduced stress, along with cortisol levels, food cravings, perceived stress, and body weight[1]. It also eases anxiety and improves sleep.
Bacopa Monniera
Native to tropical regions, Bacopa Monniera goes by multiple names, including water hyssop, herb of grace, and brahmi. It has long been used in traditional medicine for improved brain function, stress reduction, and anxiety relief. Reports indicated that Bacopa Monniera may protect the brain through antioxidants[2].
Panax Ginseng
With growth in Korea, China, and Siberia, this powerful herb contains ginsenosides, a chemical aiding insulin levels and blood sugar reduction. Scientific studies show that Panax Ginseng may reduce fatigue and increase glutathione reductase and total glutathione—our body's master antioxidant[3].
Rhodiola Rosea
Long used in traditional medicine, Rhodiola Rosea grows in the colder regions of Europe and Asia. Research shows that Rhodiola Rosea can increase energy, reduce fatigue, and alleviate feelings of exhaustion and burnout. It may also help decrease unrest, irritability, and tension[4].
Schisandra Chinensis
The fruit-bearing vine native to northern China has applications in traditional Chinese medicine. Its five-spice berry holds the uniquely balanced taste of sweet, salty, sour, bitter, and pungent. Studies suggest that Schisandra Chinensis may help decrease blood glucose and cortisol levels, lower stress, and reduce interleukin production[5].
Siberian Ginseng (Eleuthero)
Centuries-old in Chinese medicine, Siberian Ginseng has also been studied in the '60s and '70s in Russia. Its unique active components may help with weight reduction, support physical activity, and cognitive function[6]. One study showed improvements in fatigue, exhaustion, sleep, and restlessness [6].
Incorporate adaptogens in your daily life by adding them to beverages like coffee and smoothies, cooking them into tea, powders, or in recipes—cookies, energy bites, or granola with almonds and seeds, there's no limit to their versatility! Adaptogens won't solve all your stresses, but they can add a supportive boost to your stress management techniques, like meditation and yoga.
References:[1] Nature.com - Ashwagandha improves anxiolytic effects of acute extremely high-intensity intermittent exercise in humans[2] NCBI - Bacopa monnieri improves memory in healthy elderly volunteers: a double-blind, randomized, placebo-controlled trial[3] AAPI: American Association of Pharmaceutical Scientists - Biological Activities of Panax Ginseng and Its Constituents under Physiological Stress Conditions[4] NCBI - Rhodiola Rosea Shows Stress-Reducing Effects Without Causing Changes in Psychomotor or Cognitive Performance[5] Journal of Ethnopharmacology - Adaptogenic and nootropic effects of Rhodiola rosea extract on mental performance, stress-induced fatigue and mental recovery[6] NCBI - The effects of Eleutherococcus senticosus (Rupr. et Maxim.) Maxim. (Araliaceae) on stress-induced energy expenditure, thermogenesis, energetic efficiency and non-exercise activity thermogenesis in humans.
- Ashwagandha, originating from India, Africa, and the Middle East, is known for its anti-aging properties, memory enhancement, and immunity boost. Research shows daily consumption of 300 mg can reduce stress, lower cortisol levels, decrease food cravings, perceived stress, and body weight, while also easing anxiety and improving sleep.
- Another adaptogen, Bacopa Monniera, native to tropical regions, has been used in traditional medicine for improved brain function, stress reduction, and anxiety relief. Studies indicate that this plant may protect the brain through antioxidants.
- Panax Ginseng, found in Korea, China, and Siberia, contains ginsenosides, a chemical which aids in insulin levels and blood sugar reduction. Scientific reports show that Panax Ginseng may reduce fatigue, increase glutathione reductase and total glutathione, our body's master antioxidant.
- Rhodiola Rosea, traditionally used in medicine, grows in the colder regions of Europe and Asia. It can increase energy, reduce fatigue, and alleviate feelings of exhaustion and burnout, while also helping decrease unrest, irritability, and tension.
Incorporating adaptogens into your daily life can provide a supportive boost to your stress management techniques, such as meditation and yoga, by adding them to beverages, cooking them into tea, powders, or recipes like cookies, energy bites, or granola with almonds and seeds.
