Adaptogens - what are they and what properties do they have?

The idea that a pill can improve mental and physical performance in healthy people seems revolutionary. It originated during World War II, when various stimulants were administered to pilots and submarine crew members. Adaptogens, unlike stimulants, give a much more balanced effect and modulate the body's actions, rather than forcing it to do certain things. The properties of adaptogens are also extremely useful on a daily basis, when we give our best in our personal and professional lives. Read the article to the end and find out how adaptogens can help you too.

• What are adaptogens?
• How do adaptogens affect stress?
• Additional properties of adaptogens
• The most popular and best adaptogens
• Who can adaptogens help?
• Summary

What are adaptogens?

Adaptogens were originally defined as substances that enhance the state of non-specific stress resistance associated with various disorders of the neuroendocrine-immune system.

Although a number of enhancing substances have been known and used for up to thousands of years, the last few decades have verified their effectiveness and greatly spread their properties. Especially with today's fast-paced and stressful life, adaptogens can contribute a lot to society and public health.

Adaptogens act as stress vaccines, activating the body's defense systems.

There are many adaptogens whose common part is to increase resistance to stress, but they have many more positive actions for the human body. Adaptogens often have additional neuroprotective, anti-fatigue, antidepressant, anti-anxiety, nootropic or central nervous system stimulating effects.

Adaptogens can be synthetic substances that are used as drugs, but also botanical raw materials, such as extracts of plants or fungi.

How do adaptogens affect stress?

The enhancement of stress resistance by adaptogens is (in simple terms) the resultant effect on the systems:

• neurological,
• endocrine,
• immune.

In the case of different stress modes, adaptogens can adjust the activity of various responses to deal with that particular form of stress that disrupts homeostasis at any given time.

Turning to specifics, however, the anti-stress effects of adaptogens are related to the regulation of the hypothalamic-pituitary-adrenal (HPA) axis, including cortisol and glucocorticoid receptors, and the regulation of key stress response mediators common to all cells, such as:

• heat shock proteins Hsp70 and Hsp16;
• JNK1;
• DAF-16/FOXO transcription factor;
• beta-endorphins;
• nitric oxide;
• ATP biosynthesis.

In practice, adaptogens can lower stress markers that are easily tested in commercial laboratories (e.g., blood cortisol levels), but also subjectively perceived stress levels or improve mood and quality of life. These subjective parameters in studies are measured by specially designed questionnaires filled out before and after the test, and often during at regular intervals.

If you want to check your cortisol levels after implementing adaptogen supplementation, it's a good idea to do a baseline study first (just before starting supplementation), and then retest after a minimum of a month keeping conditions as similar as possible, i.e. same time of blood draw, with similar levels of sleep, etc.

Additional properties of adaptogens

Stress modulation in itself is a huge advantage and a very desirable property, but as a rule, the action of adaptogens will start broader. Depending on the species of adaptogen and its chemical composition, numerous health benefits are possible.

Effects on vitality and fatigue

In this respect, we can define adaptogens as substances that have the ability to increase the stability of the body under physical stress without increasing oxygen consumption.

There is a reason why scientific interest in adaptogens developed during World War II. Wartime conditions are known to be extremely taxing, but they leave no room for weakness. It was the perfect time for scientists to conduct intensive research on adaptogens and their effects on human performance. During this time, several synthetic adaptogens were developed and the body of scientific information on plant extracts, which had previously been used successfully in folk medicine as remedies for general strengthening, was strongly developed.

There is now a wealth of scientific evidence for the fatigue-reducing effects of adaptogens. The most interesting concerns Siberian ginseng, rhodiola rosea and Chinese citronella. A huge amount of research also relates to Ashwagandha.

Improving immunity

Influencing the immune system is the domain of all adaptogens. Adaptogens can activate macrophages, T lymphocytes, NK cells. Effects on these immune mechanisms have been linked not only to improved overall immunity, but also to enhanced natural anti-cancer protection, as indicated by many indications from scientific publications.

Adaptogens are an interesting choice for immune support during months with an increased risk of infection. For this purpose, mushroom adaptogens (e.g. Reishi, Cordyceps, Chaga) are a popular choice, as they are great for immune modulation, thanks to the naturally occurring beta-glucans in them.

Cardiovascular benefits

Some adaptogens have beneficial effects on blood circulation, reducing the risk of hypertension or hyperlipidemia. A number of adaptogens have been studied in this regard, although not as large as the strictly stress studies.

Gotu kola stands out in this field. It has the effect of promoting collagen synthesis. In this way, it can strengthen the structure of blood vessel walls. According to numerous scientific reports, Gotu kola effectively supports the maintenance of healthy blood circulation.

Effects on aging

Chronic stress and elevated cortisol trigger many metabolic reactions that disrupt the body's regenerative processes and increase the risk of various disorders that are often associated with aging.

Some adaptogens have documented neuroprotective effects. This is a very important part of preventive health care for people entering advanced age. Neurodegenerative diseases are affecting an increasing percentage of the population and can make seniors' lives severely miserable.

With some adaptogens, studies have been conducted on potential life extension on simple organisms such as fruit flies(Drosophila melanogaster), nematodes(Caenorhabditis elegans) and yeast(Saccharomyces cerevisiae).

Boosters for the brain

Many adaptogens have beneficial effects on mental performance and cognitive function. They do this in a variety of ways: by promoting regeneration of the nervous system, modulating neurotransmitters, adding energy, or improving memory processes.

Adaptogens such as Rhodiola rose a or ginseng are much safer brain boosters than the classic stimulants that are often used to increase productivity. These synthetic stimulants, although they work instantly and produce noticeable effects, can cause a decrease in sensitivity over time and even addiction. With adaptogens, the opposite is true. They are supposed to restore the body's homeostasis and bring out its natural energy reserves. Adaptogens give a more stable and pleasant feeling of increased vitality, which comes in a way that is beneficial to health and does not overload the brain even with prolonged exposure.

On the other hand, adaptogens don't have to energize at all to improve brain function. A great example is Bacopa monnieri and Gotu kola, which have a calming effect, and yet benefit memory in the long run.

Sexual health

Some adaptogens, especially the energizing ones, are readily used as aphrodisiacs and supplements to improve sex life. In particular, these are considered to be: Korean ginseng, Eurycoma longifolia, Peruvian maca. Some of them produce such effects by modulating the hormonal economy, and some by mechanisms completely independent of sex hormones, acting, for example, on specific neurotransmitter systems in the brain. The very effect of improving mood and reducing anxiety is very conducive to improving sex life, since many problems in this area of life are simply due to excess stress.

The most popular and best adaptogens

Below is a summary of top adaptogens, covering the best natural adaptogens of plant and fungal origin.

• Ashwagandha - a powerful influence on stress reduction and mood enhancement. One of the most popular commercially available adaptogens.
• Korean ginseng - a classic adaptogen with strong effects on energy, libido and general strengthening, especially physical.
• Rhodiola rosea - known for its pronounced effects on energy and mood enhancement. Great for active people.
• Schisandra chinensis - an adaptogen strongly affecting physical strengthening, great for those who participate in sports and work physically. Has a lesser effect on mood.
• Maca - mainly known for its sexual health benefits, but also slightly revitalizing.
• Cordyceps - has a reputation as a mushroom good for energy management and oxygen utilization, good for athletes.
• Reishi - a fungus that tones the nervous system, used to boost immunity, calm stress and aid sleep.
• Brahmi - Bacopa monnieri and Gotu kola are found under this name, and both herbs are characterized by their effects on reducing emotional stress, calming anxiety and improving memory.

Why exactly are these the best? For several reasons. These include support for their efficacy in scientific studies, the availability on the market and quality of these available preparations, and the amount of practical feedback from users. Statistical effectiveness and consistency of effects are also of great importance, and all of the above adaptogens have very good results in this regard.

If you can't decide which adaptogen is best for you, then consider choosing a comprehensive supplement that contains a combination of several complementary ingredients. Excellent examples include:

• Apollo's Hegemony Relatonic Forte
• Apollo's Hegemony Mushroom Coffee
• HealthLabs Care ChillMe
• Labs212 AdaptoPOWER
• Hepatica Rhodiola & Siberian ginseng
• Solve Labs Mushroom Matcha

Who can adaptogens help?

Anyone who is feeling the effects of stress overload in their lives. Whether it is physical stress (sports, heavy manual labor), emotional stress (strenuous work, conflicts), or metabolic or chemical stress. Adaptogens are very versatile health boosters, and almost every member of modern society can benefit if chosen judiciously.

Who will benefit most from adaptogens?

• People working on heavy projects;
• students during sessions;
• athletes of various sports;
• people struggling with periods of increased stress;
• elderly people.

It is important to remember that adaptogens share some of the same properties, but there are also differences between them. For optimal benefits, choose adaptogens with a profile of action that most closely matches the current needs of the person who is to use them.

Summary

Adaptogens are a category of dietary supplements that are currently in great demand, and the rapid development of civilization indicates that this demand will continue to grow. Properly selected adaptogens provide a multitude of health benefits. Fortunately, the market offers many adaptogenic preparations and everyone can choose one that suits them best.

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;3(1):188-224. Published 2010 Jan 19. doi:10.3390/ph3010188

• Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021;13(8):2861. Published 2021 Aug 20. doi:10.3390/nu13082861

• Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. Published 2018 Nov 16. doi:10.1186/s13020-018-0214-9

• Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743