5 Need-To-Know Adaptogens (herbs) to Combat Stress, Anxiety, and Fatigue!

Let’s face it, we live in stressful times. Unfortunately, COVID-19 has increased the prevalence of stress and mental health challenges by upwards of 25 percent! Conventional antidepressants and anti-anxiety medications may be helpful to some, however, they are not always tolerated or even preferred by those wanting a more alternative holistic approach.

Meet adaptogens! Adaptogens are non-toxic herbs derived from plants and mushrooms that help combat stress, improve energy levels, and promote homeostasis of the body. When a person is experiencing high stress levels, stress hormones, such as cortisol are released. High cortisol levels can bring about symptoms of stress, anxiety, and other physiological changes, such as changes in blood pressure, heart rate and issues with focusing. Adaptogens that target stress will work to lower cortisol levels and bring balance back to the body. Similarly, those with chronic fatigue due to low cortisol levels benefit from adaptogens that help to elevate cortisol levels to optimal functioning levels, thus increasing energy and focus.

Below is a list of the 5 most popular adaptogen that help with stress, anxiety, focus and energy:

1. Ginseng: Ginseng is a traditional Chinese herb that has been used for thousands of years to treat a wide variety of ailments, including common cold and flu, lowering blood sugar, improving menopausal symptoms and erectile dysfunction, and respiratory related illness. However, ginseng is most popularly used for boosting energy levels and improving memory and focus. According to one study, Panax ginseng (Asian ginseng) at doses up to 2 grams a day resulted in improvements in chronic fatigue symptoms after 4 weeks of consistent use. Ginseng’s mechanism of action is thought to be influenced by its anti-inflammatory and antioxidant effects, as well as its role in regulating the hypothalamic-pituitary-adrenal (HPA) axis.
2. Rhodiola: Rhodiola is another ancient adaptogen that is used primarily to increase energy and stamina, strength, improve work productivity, as well as manage stress, anxiety, and depression. Several double-blinded, placebo-controlled studies revealed significant anti-fatigue effects and improved stress levels with dosages ranging from 144mg – 555mg/day. Rhodiola is typically taken short-term for 6-12 weeks to improve stress and energy. Precautions should be considered when taking Rhodiola. Rhodiola increases immune system activity, and thus should not be taken in those with autoimmune disorders. Furthermore, caution should be advised for those on antihypertensive and antidiabetic drugs.
3. Ashwagandha: One of the most widely used and staple ayurvedic treatments for combating stress and bringing balance to the body is Ashwagandha. Ashwagandha is used in both Eastern and Western societies to treat a wide variety of ailments, including reducing stress and anxiety, improving memory, boosting the immune system, and reducing inflammation. According to one study, taking 300mg twice daily of ashwagandha root for 60 days produced significant reduction in stress-assessment scales, as well as reduced serum cortisol levels. Ashwagandha is thought to work by producing chemicals that protect from oxidative damage and disease, as well as through its influence in regulating the HPA axis.
4. Astragalus: Another known adaptogen with roots in Chinese medicine includes Astragalus. This herb contains compounds including flavonoids, amino acids, and polysaccharides, and has been used to treat various ailments including chronic illness, anxiety, fatigue, and memory. In one study that examined the anti-stress effects of astragalus on anxiety, learning and memory in rats, the study showed significantly reduced stress-induced deficits on learning and memory. Target dosing of this herb is 400 mg/kg, not to exceed 30 grams per day.
5. Holy Basil: Coined “The Elixir of Life”, Holy Basil is one of the staple treatments in ayurvedic medicine in promoting longevity and general wellbeing. Specifically, Holy Basil is thought to treat a wide variety of ailments, including anxiety, stress, and metabolic conditions. This calming agent is also used to promote relaxation and sleep. In an 8-week, randomized controlled trial that studied measures pertaining to stress, mood, and sleep quality, Holy Basil supplementation led to greater improvements in these measures, as well as lower serum cortisol levels. Target dosing of Holy Basil is 125mg twice daily.

As with any pharmacological treatment, side effects can occur with herbal medicine, and thus should be discussed with your healthcare provider before use. Common side effects of adaptogens include runny nose and gastrointestinal symptoms of nausea, diarrhea, or constipation. Certain adaptogens can have adverse effects and thus should be used with extreme caution or avoided altogether. These include vaginal bleeding, worsen autoimmunity, cancer risks in those with a history of cancer, as well as drug to drug interactions.

Adaptogens may be a great complement to your health and wellness journey. To learn more about adaptogens for improving anxiety, stress, and combating fatigue, schedule a consultation with our providers at Embodied Wellness to determine if any of these options are right for you.