Experts suggest there is some evidence showing that the long-term use of particular herbal extracts classified as adaptogens may aid in stress reduction. However, the chance that grabbing an adaptogenic soda or tea will promptly deliver a calming effect, as many marketing campaigns suggest, is quite low.
The allure of these expectations is entirely understandable. Something that calms you without the intoxicating effects? Sounds perfect! However, quick fixes and immediate results are not typically how these herbs operate.
Despite this, adaptogens can still enhance your life. It’s important to choose your products wisely and adhere to a consistent regimen if you wish to see any significant impact.
What are adaptogens?
Adaptogens refer to a category of herbs that influence your body’s response to stress. They are categorized by their effects rather than their composition.
“There are probably hundreds upon hundreds [of adaptogens]; many just haven’t been studied or identified yet,” Joseph Mather, MD, a physician and functional medicine expert, explains. “These are generally herbal medicines that help balance stress.”
Some commonly recognized adaptogens include ashwagandha, rhodiola, reishi mushrooms, ginseng, cordyceps, among others. Their origins lie in traditional Ayurvedic and Chinese medicine. A comprehensive list is available through the U.S. Department of Veteran Affairs’ Whole Health Library here.
What do adaptogens do?
Experts assert that adaptogens help regulate a person’s stress response. For instance, when an individual feels excessively anxious, their reaction to stressors can be heightened. Adaptogens supposedly help make their stress responses more balanced.
“We use cortisol as the primary indicator for stress hormones, [and] if the primary stress hormone is too low, herbal medicine can elevate it,” Dr. Mather notes. “Conversely, if cortisol levels are too high, these herbs can help lower it.”
Judith Pentz, MD, an associate professor at the University of New Mexico’s psychiatry department, specializing in integrative and holistic psychiatry, explains that these herbs act on the hypothalamic-pituitary-adrenal (HPA) axis, influencing cortisol secretion and other factors such as blood pressure.
“It helps to stabilize the HPA axis and reset the system so that the body can respond to stress as needed,” Dr. Pentz describes.
How do adaptogens work?
Unlike pharmaceuticals that target specific mechanisms, Dr. Mather explains that adaptogenic herbs operate on a systemic level, with various active components influencing our bodies collectively. This is why adaptogens can also impact the immune system—a system that has a complementary relationship with stress.
Moreover, different herbal extracts may possess distinct active ingredients that lead to their effects. Some researchers suggest that glycosides, which can affect heart rate, may play a role.
However, taking an adaptogenic herb just once likely won’t make a difference. For them to be effective, a consistent, adequate dosage must be taken regularly over time.
“Any of these herbs can be beneficial, but there’s a direct correlation with dosage,” Dr. Pentz explains. “Most of these actually need to be consumed daily for their benefits to be perceived over a period of time.”
What is the scientific evidence that adaptogens can reduce stress?
While there is a wide range of adaptogens available, solid evidence regarding their effectiveness varies significantly. This inconsistency arises in part from the broad classification of these herbs, making comprehensive studies challenging.
“These herbs are whole entities,” Dr. Pentz remarks. “They interact with the body and brain in numerous ways, each having specific roles. It’s hard to have a singular overview since every one has its unique strengths.”
When considering recommend an adaptogen to patients, Dr. Mather seeks “randomized, placebo-controlled trials, and ideally, you want adaptogens that are well-supported by meta-analyses that compile several randomized, placebo-controlled trials.” (He also ensures they aren’t funded by any supplement manufacturers.)
Dr. Mather expresses confidence in ashwagandha, pointing out two gold-standard meta-analyses—oneTwo studies—one from 2022 and another from 2014—indicate that ashwagandha influences biomarkers associated with stress (including cortisol levels) and inflammation, while also affecting various metrics for mood and mental wellness over time.
“When clinicians are looking to give herbal medications to patients, we really want to see that there is robust evidence showing that it helps, and that’s what we have for ashwagandha,” says Dr. Mather. “We know it works.”
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