Adaptogens are the latest trend taking the nutrition world by storm. Though used in traditional medicine for years, these plants soared in popularity in 2017, and they continue their climb today. But what are these proclaimed powerful plants, and do they deserve a place in your diet? Here’s the scoop:
What Is An Adaptogen?
An adaptogen is a broad term that represents a wide variety of plants used for centuries in Ayurveda and Eastern Chinese medicine. As word of their purported benefits spread, so did their use in Western systems of herbalism and medicine. Adaptogens help us adapt to everyday physical and environmental stress, helping make the body’s response to these stressors more efficient. To be included in this group of plants, a substance must meet these three criteria:1
- It must not harm normal functions of the body
- It must be non-specific, as in it needs to work in a wide range of ways to help the body resist stressors
- It must help maintain balance, or homeostasis, within the body
An American herbal doctor further divided adaptogens into three categories. Primary adaptogens are those that meet the above criteria, functioning primarily by affecting the hypothalamus, pituitary, and adrenal glands (the HPA axis). Secondary adaptogens meet all the above criteria except they function without affecting the HPA axis. And finally, adaptogen companions work synergistically with primary and secondary adaptogens to enhance their effects.1
Today, adaptogens represent a wide group of natural products—from herbs and spices to mushrooms and tinctures—and are used alone or in combination.
Benefits Of Adaptogens
As with traditional use, adaptogens used today are believed to work by supporting antioxidant and immune health benefits. Most research focuses on how adaptogens can help the body cope with every day physical and environmental stress.
But can components in plants really help you? Believe it or not, things look promising. Emerging research on adaptogens shows potential for improving wellbeing. While more studies are needed, let’s take a look at what the current research is saying.
Adaptogenic Mushrooms
Traditional medicinal mushrooms have been studied for a wide range of benefits, including their potential to impact stress and wellbeing. But even better, many mushrooms–even those easily found while grocery shopping–are packed with vitamins, minerals and antioxidants.
Shiitake (Lentinula edodes) may be one of the most well-known of the adaptogenic mushrooms. In one small study, healthy participants who ate shiitake mushrooms daily for 4 weeks were found to have improved functions of immune health. This was shown by their reduced CRP levels (a blood marker that is linked with inflammation) as well as increased sIgA, an immunoglobulin that has an anti-inflammatory effect.2
In terms of nutritional profile, mushrooms are low fat, low sodium, and low calorie but pack in the micronutrients, including vitamins B2, niacin, and folate; as well as minerals including potassium, zinc, phosphorous, and copper. The button mushroom (A. bisporus) also has a good amount of selenium.3
In terms of antioxidant power, these veggies are one of the highest dietary sources of ergothioneine, a sulfur-rich phytonutrient found throughout the body in the liver, kidneys, and red blood cells.4
READ MORE: What Is Zinc?
Ashwagandha
Ashwagandha is a popular adaptogen that contains plant chemicals which may help to support the body’s inflammatory response, impact blood pressure, support immune health, and provide a sense of calm. In fact, some research is indicating that symptoms of stress may be improved by taking specific ashwagandha root extracts.5
In a well-designed study done in 2019, stressed healthy adults who were given ashwagandha supplements were found to have lower levels of cortisol, reduced perceived stress, and improved sleep quality following eight weeks of supplementation.6
READ MORE: The Benefits Of Ashwagandha
Ginseng
This well-known adaptogenic plant has shown the potential to impact mental health, help cope with long-term fatigue, and impact blood pressure. Additionally, a 2013 review of randomized, controlled studies found that Asian ginseng may help lower blood sugar.7
Panax ginseng may help with maintaining or achieving a healthy weight. Studies in animals and in vivo (in cells) indicate that ginseng may help lessen weight gain and the accumulation of fat cells.8, 9 While these are exciting findings, larger human studies are needed to confirm the results.
READ MORE: Health Benefits Of Ginseng
Rhodiola
Also called arctic root, golden root, rose root, and king’s crown, this adaptogen is promoted to increase energy, strength, mental capacity, and a sense of calm.
Rhodiola rosea may also be associated with improvements in athletic performance, potentially helping to reduce perceived exertion which could impact speed.10, 11
How Can I Use Adaptogens?
So how exactly do you incorporate adaptogens into your daily diet? Should you have access to the fresh root of these plants, they can be added to soups, teas, or even chewed raw. For edible medicinal mushrooms such as the common shiitake, including them in your diet may be as easy as purchasing at your local grocer and cooking them up as part of your meal!
Adaptogens can also be bought in supplement or powder form and used to make a tea or tincture. They can be added to smoothies, your morning oats or a favorite soup or stew. You can also find powders that have been formulated to include a variety of adaptogens. Many of these products are designed to be mixed with water or juice—offering a quick way to incorporate them into your diet plan.