The Growing Scientific Support for Adaptogens

The Growing Scientific Support for Adaptogens

Adaptogens, long revered in traditional medicine, are now capturing the scientific community's attention. These natural substances, typically derived from plants, are believed to help the body adapt to stress and restore balance. However, not all adaptogen supplements on the market are created equal. To truly benefit from their potential, it's crucial to understand the effective dosages and the parts of the plant used.

What Are Adaptogens?

Adaptogens are unique herbs and mushrooms that help the body resist physical, chemical, and biological stressors (1). Think of them as your body's personal bodyguards; they don't require sunglasses or earpieces. They have been used for centuries in Ayurvedic and Chinese medicine to promote a sense of well-being and improve overall health. Some common adaptogens include Ashwagandha, Rhodiola Rosea, Holy Basil, Lion's Mane and Shiitake. Oh, and let's not forget psilocybin, a compound extracted from magic mushrooms.

The Science Behind Adaptogens

Recent studies have begun to validate the benefits that traditional medicine has long claimed for adaptogens. Adaptogens are natural substances that help the body adapt to stress and exert a normalising effect upon bodily processes. In other words, they're like your body's very own yoga instructor.

For example, a study published in the PLoS One journal found that Ashwagandha significantly reduced cortisol levels, a marker of stress, in chronically stressed adults (2). This adaptogen has been used in Ayurvedic medicine for centuries to promote balance and resilience in the body. It's like a spa day for your insides.

Another study in a journal, the British Journal of Nutrition, revealed that Rhodiola Rosea improved physical endurance and reduced fatigue in clinical trials (3). Rhodiola, often referred to as "golden root", has been a staple in traditional medicine practices in Russia and Scandinavia for its ability to enhance stamina and combat fatigue. These findings provide scientific backing to what has been known in traditional practices, illustrating the potential of adaptogens to support overall health and well-being. In short, they're the underdogs of the plant world, finally getting their moment in the spotlight.

Effective Dosages Matter for Health Benefits

One key takeaway from these studies is that the dosage of adaptogens matters significantly. Many products on the market contain doses that are too low to be effective, especially when matched with scientific research. Proper dosage ensures that consumers can reap the full range of health benefits these natural substances offer. It's like trying to get a suntan with a flashlight—you're gonna need a bit more power.

For instance, the beneficial effects of Ashwagandha on sleep have been most helpful at dosages starting from 600 mg per day, with notable improvements being observed at around the eight-week mark. This is supported by a systematic review and meta-analysis published in PLoS One (4). However, many over-the-counter supplements provide much lower doses, which are likely to offer different benefits. These suboptimal doses can lead to consumer disappointment and scepticism about the efficacy of adaptogens in general. Think of it as ordering a triple-shot espresso but getting a decaf—no bueno.

In this same review, the branded full-extract root of Ashwagandha extract called "KSM-66" was used, highlighting another critical factor: the part of the plant used in the supplement. Root extracts are often more potent than leaves or other parts. This distinction is crucial for consumers looking to maximise their benefits. For example, research published in the Natural Product Communications from Sage Journals indicates that the root extract of Rhodiola Rosea contains higher levels of active compounds compared to other parts of the plant (5). This potency is likely due to the concentration of bioactive substances that are predominantly found in the roots. In other words, it's like choosing the ripest fruit at the market—go for the good stuff.

Understanding these nuanced details can significantly impact the effectiveness of adaptogens in promoting health and well-being. It's not just about taking a supplement but taking the right kind, in the right dosage, and from the right part of the plant. These factors combined can make a considerable difference in achieving the desired health outcomes. Therefore, when selecting an adaptogen supplement, it's essential to consider these aspects to ensure you are getting a product that can deliver on its promises. Otherwise, you might as well be eating a bowl of decorative plastic fruit.

Remember, it's not just about popping a pill and hoping for the best. With the right knowledge and a bit of scientific backing, adaptogens can be a powerful addition to your wellness routine. Now go forth, and may your stress be low and your resilience high!

Key Adaptogens and Their Benefits

Ashwagandha

Rhodiola Rosea

Holy Basil (Tulsi)

Benefits: May reduce stress, support immune function, and improve respiratory health.

Effective Dose: 500-1000 mg per day.

Supporting Studies: The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature

How to Choose the Right Adaptogen Supplement

When selecting an adaptogen supplement, it's essential to:

  1. Check the Dosage: Ensure it matches the effective doses found in scientific studies. It's important to follow recommended guidelines to avoid underdosing or overdosing, which could affect efficacy and safety.
  2. Look for Root Extracts: These are generally more potent than other parts of the plant. Root extracts are often concentrated sources of active compounds that provide adaptogenic benefits, offering a more consistent and powerful effect.
  3. Verify the Source: Choose reputable brands that provide transparent information about their sourcing and extraction processes. Reputable brands are more likely to adhere to high standards of quality control, ensuring that the supplements are free from contaminants and that the adaptogens retain their beneficial properties. Additionally, consider looking for third-party testing certifications to ensure the product's safety and efficacy further.

Adaptogens for Natural Health Benefits

The growing body of scientific research supports using adaptogens for various health benefits, such as enhancing stress resilience, boosting immunity, and improving overall well-being. Think of them as nature's way of saying, "Chill out, I got this." However, to truly harness their potential, it's crucial to choose supplements that offer effective dosages and use the right parts of the plant, such as the roots, leaves, or berries (depending on the plant), which contain the most active compounds.

This ensures that you receive the maximum benefits from these powerful herbs. Remember, even Mother Nature wants you to read the fine print. Always look for credible sources and consult health professionals when incorporating new supplements into your regimen, as they can provide personalised advice and help you avoid potential interactions with other medications or conditions. Nothing says "well-being" like avoiding a surprise trip to the ER.

Are you curious to explore adaptogens more? Join our Symbiotika wellness community by signing up for our free monthly community newsletter created by our in-house nutritional therapist to stay updated with the latest research and expert insights into natural health and adaptogens.

 

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients. https://www.greathealthnaturally.co.uk/

(This is my bio on the Water for Health website - maybe we can use it / tweak it?)

 

--

 

References:

 

  1. What are Adaptogens & Types. (2022, February 10). Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/22361-adaptogens
  2. ‌Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843
  3. ‌Tinsley, G. M., Jagim, A. R., Potter, G. D., Garner, D., & Galpin, A. J. (2023). Rhodiola Rosea as an Adaptogen to Enhance Exercise Performance: A Review of the Literature. British Journal of Nutrition, 1–27. https://doi.org/10.1017/s0007114523001988
  4. ‌National Institutes of Health. (2023, October 24). Office of Dietary Supplements - Ashwagandha: Is It Helpful for stress, anxiety, or sleep? Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
  5. ‌Filion, V. J., Saleem, A., Rochefort, G., Allard, M., Alain Cuerrier, & Arnason, J. T. (2008). Phytochemical Analysis of Nunavik Rhodiola rosea L. Natural Product Communications, 3(5), 1934578X0800300–1934578X0800300. https://doi.org/10.1177/1934578x0800300510

 

Back to blog