Adaptogens are a group of plant-derived substances with the common characteristic of facilitating human adaptation to stressful conditions. Such conditions can be psychological stress, limited oxygen availability, extreme temperatures, or exposure to toxins.

• Effectiveness of adaptogens
• What adaptogens do we know?
• Additional health properties of adaptogens, i.e. not just stress reduction

Effectiveness of adaptogens

Adaptogens mostly originate from traditional healing systems, such as Indian Ayurveda or Traditional Chinese Medicine. In these systems, numerous adaptogens were used for a variety of conditions and enjoyed good results. In modern times, scientists have taken individual adaptogens and for many years have been testing their exact chemical compositions, mechanisms of action in cellular and animal models, as well as specific properties when consumed by humans.

Studies on animals and isolated neuronal cells have shown that they exhibit neuroprotective, anti-fatigue, antidepressant, anti-anxiety, nootropic and central nervous system stimulating effects. Key findings say that stress protection is mainly due to regulating the neuro-hormonal activity of the hypothalamic-pituitary-adrenal axis, which controls the secretion of the so-called stress hormone, and regulating the activity of key stress response mediators such as HSP70, JNK1, DAF-16, cortisol, nitric oxide.

Adaptogens, by design, are supposed to short-circuit the cascade of biochemical stress responses when a stimulus occurs, as the following illustration well illustrates.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

The effectiveness of adaptogens in humans was extensively tested as early as World War II by Soviet researchers. Among other things, Soviet troops used Schisandra to reduce the sensation of hunger and thirst, improve fitness and night vision. Schisandra, Rhodiola rosea and Eleutherococcus senticosus (Siberian ginseng) are the earliest and best studied flagship adaptogens. Today, however, an extensive research package is available for each of the popular adaptogens. You can easily check whether popular opinions about adaptogens coincide with scientific data

What adaptogens do we know?

Throughout history, there have been a huge number of botanical raw materials that have been treated as adaptogens. Currently, the market has its own few favorites.

The list of adaptogens most popular in supplementation are:

• Rhodiola Rosea
• Ginseng
  
• Schisandra
• Ashwagandha
• Bacopa Monnieri
• Gotu Kola
• Tulsi
• Astragalus
• Reishi
• Lion's Mane
• Cordyceps

Additional health properties of adaptogens, i.e. not just stress reduction

Each adaptogen has a unique chemical composition, which translates into variations in their effects. There are energizing adaptogens (such as Rhodiola Rosea, Korean Ginseng) and calming adaptogens (such as Bacopa Monnieri, Ashwagandha, Reishi). Some affect memory more (Lion's Mane, Bacopa), others strengthen the body physically (Cordyceps, Schisandra, Ginseng). Still others significantly affect the body's biochemical protection and immunity (Tulsi, Astragalus).

Stress adaptogens have a multi-faceted effect, and reducing this stress brings us closer to achieving homeostasis, the body's state of optimal functioning. Therefore, stress reduction also indirectly affects other aspects of health. For example, in the literature, one often comes across conclusions that for some adaptogens, fatigue reduction and memory improvement are "side effects" of stress and anxiety reduction, rather than the result of direct neurostimulation of the brain or memory-forming processes.

Many of the adaptogens have a strong effect on the functioning of the immune system. They can increase its overall activity, improving resistance to infection, or modulate its function, facilitating recovery from immune disorders.

Some of them are also used as part of anti-aging (anti-aging) practices. Noteworthy in this aspect, for example, is Gotu Kola, which optimizes collagen production and improves skin quality, or Astragalus, which affects telomerase (enzymes significant for longevity).

If you're wondering how to choose adaptogens, start by at least vaguely familiarizing yourself with their overall action profiles and main properties. Choose one or two that cover your needs to the greatest extent.

Sources:

• 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.