An Article On Adaptogens For Everyone Who Wants To Know About Adaptogens But Doesn't Want To Work That Hard
by Steffi Victorioso
Touted as stress-fighting all around do-gooders, adaptogens are pretty much mainstream. They’re in your coffee, your smoothies, your gummies, and mixed into your favorite supplements. You can even find adaptogenic recipes on Bon Appetit’s website. Once considered a bit…woo woo, adaptogens are now fully mainstream. In fact, they’re one of the buzziest wellness trends currently in existence.
And yet, most of us still have no idea what “adaptogen” even means. Like…what do adaptogens do? And do we need them?
First, What The Hell Is An Adaptogen?
Adaptogens are non-toxic plants (like herbs and mushrooms) that combat the effects of stress on the body. They’re used to help the body “adapt” to the stressors of daily life by balancing the body’s stress response. Most adaptogens are thought to boost immunity, reduce inflammation, and fight fatigue, but each one carries different benefits. How they actually do all of that is still a little murky (but we’ll get to that later). Although the Western world is only now starting to jump onto the adaptogen bandwagon, these kinds of herbs have long been used in traditional Chinese medicine and traditional Indian (Ayurvedic) medicine as holistic remedies. You might recognize (or maybe you’re already taking) some of the more popular adaptogens:
Ashwagandha
Also known as “Indian Ginseng,” Ashwagandha is thought to boost brain function, lower cortisol levels, and help fight anxiety and depression.
Chaga MushroomS
Traditionally used to boost immunity, Chaga mushrooms are said to reduce fatigue, fight inflammation, and stimulate white blood cells (which fight off bacteria and viruses).
Cordyceps
This one might not sound particularly appealing (Cordyceps are technically “parasitic fungi”), but they are typically used to boost athletic performance, fight fatigue, and help lower blood sugar levels.
Ginseng
There are a few different types of Ginseng, each with different supposed benefits, but overall, ginseng is considered a powerful antioxidant with anti-inflammatory properties.
Goji Berries
High in micronutrients like Vitamin C, iron, and zinc, Goji berries are purported to boost immunity, aid in weight loss, and maintain blood sugar.
Licorice Root
Licorice root is often used for gastrointestinal problems, as it’s supposed to speed the repair of the stomach lining and suppress the growth of toxic bacteria.
Reishi Mushrooms
Another adaptogen from the fungi family, Reishi mushrooms are also supposedly immune boosting, and thought to fight fatigue and depression.
Rhodiola Rosea
Rhodiola Rosea is a type of flowering plant that grows in the mountains of Europe and Asia. It’s typically used to decrease stress, aid brain function, and improve exercise performance.
Tulsi Holy Basil
Native to Southeast Asia, Tulsi Holy Basil is used by some to aid everything from bronchitis to malaria to nausea to eczema.
Turmeric
Turmeric is HUGE right now, probably because of its anti-inflammatory properties, which are used to help headaches, cramps, and arthritis.
How Do I Use Adaptogens If I’m Not A Wellness Witch?
Products made with adaptogenic blends are no longer relegated to woo-woo health food stores. From your corner grocery store to Sephora, everyone is jumping on the adaptogen bandwagon. Depending on your specific needs, you can find just about any form of adaptogen, like supplements, food, beauty, and wellness products.
“I take my Chaga and Ginseng daily. If I don’t, I feel it” says David C., an account manager at an advertising agency in Los Angeles. In the fast paced world of advertising, David says he started taking adaptogens to fight fatigue. “It gives me the energy I need to get through the day without that jittery feeling you get from coffee and energy drinks. And I feel more balanced overall.”
“I put turmeric in my breakfast smoothies to help with PMS and cramps during my period,” says Emily W., a nurse from Culver City, CA. “I’m around prescription drugs all the time at my job, and I’ve seen the side effects. I’ve seen people get addicted. I’d much rather take something natural for pain and inflammation.” Emily says that adding them to her routine during her cycle has made a huge difference. “My cramps are more manageable. I’m not suffering through pain.”
In addition to her turmeric smoothies, Emily told us she also loves buying smoothies from Moon Juice, the brand responsible for bringing adaptogens to the forefront of the wellness industry with their line of adaptogenic powder blends (called moon dust), supplements, skincare, and snacks. The brand’s creator, Amanda Chantal Bacon, says that her adaptogen products are intended to “work synergistically to heal and enhance your beauty, brain, body, and spirit at the deepest level.” And according to Emily, they do just that. “Their smoothies taste so good, and I feel like my body runs better on them - especially during my period. I can feel my hormones are stable,” says Emily.
Fine, But What’s The Science?
After reading about all of the amazing potential applications of adaptogens (can they just cure everything?!), you might be adding every adaptogenic supplement, powder, and gummy available to your Amazon cart in a frenzy, believe they’ll cure your fatigue/headaches/cramps/eczema and protect your immune system against every virus and bacteria in existence. But maybe just hold off for a sec.
There’s definitely some promising science to adaptogens. Studies have shown that adaptogens may affect your hormonal stress response. These studies suggest that adaptogens may help fight fatigue, and may also be used as therapy for chronic conditions, especially in elderly patients, by playing a role in the neuroendocrine system and the immune system. The neuroendocrine system is responsible for regulating your physiology and behavior, hence that feeling of “balance” and hormonal stability mentioned above.
BUT...
There still really isn’t enough science to definitively prove the benefits of adaptogens. Though a large number of adaptogens are being sold as effective remedies, the evidence of their efficacy is inconclusive; many of these studies weren’t proper clinical trials, or they weren’t tested on humans, and there are few long-term clinical trials. And many of the trials that favor herbal medicine in Ayurvedic medicine and Chinese herbal medicine used poor, inconsistent, or biased methodology and require further research.
So there’s still a lot to learn about these mysterious herbs and the effects they have on a molecular level.
Are There Any Side Effects?
Unfortunately, there are some potential side effects of adaptogens. For example, Ashwagandha is commonly used to reduce stress and anxiety, increase energy, and induce a general sense of well-being. But its potential side effects? Drowsiness, nausea, headache, overactive thyroid, irregular heartbeat, dizziness, diarrhea, skin rash, edema, fever, and fatigue. Not to mention the raging UTI suffered by one of our editors after trying a popular Ashwagandha body wash. Was it definitively the Ashwagandha? Who knows. Did it make us want to keep any untested adaptogenic herbs away from our vaginas until further notice? Ya.
Because these adaptogenic products don’t face the same strict regulation as medications do, there is no guarantee of their safety. There’s also no guarantee of how much of each ingredient is in each capsule or tablespoon, which could prove problematic if you’re taking prescription medication. These ingredients could cause unexpected or dangerous results if mixed with prescribed medications, so it’s important to do your research when choosing a product and a brand. And you should definitely talk to your doctor before taking anything.
So What?
Obviously, adaptogens and their benefits have such a strong allure that people are willing to pay top dollar for adaptogens in all of their various forms. The wellness industry has created a whole new adaptogen movement, and brands like GOOP and Moon Juice are cashing in on the adaptogen wave. I mean, Spirit Dust is now a thing! What a time to be alive! The list of adaptogenic products is endless, and the list of positive reviews of their effectiveness is even longer.
“People have been using these herbs for thousands of years, but we’ve only just started studying them, so of course there isn’t much scientific evidence. The evidence is there. There’s just not a lot of it in the scientific community yet,” David says.
Even with a premium price tag, Emily says, “It’s better than giving money to Big Pharma. They care more about dollar signs than the people that their medicine is supposed to treat,” says Emily.
So, are they effective and do we really need them? Well if you’re looking to science, the answer is, well, inconclusive. But if you’re looking to centuries-old traditional remedies and anecdotal evidence, then the answer is yes. There are certainly plenty of other methods for lowering stress that are backed by more hard science, like yoga, meditation, better nutrition, and therapy. Our suggestion? Try those methods first.
And afterwards, if you’re so inclined, go for that Spirit Dust, but just be sure to check the ingredients, and consult with your doctor about any drug interactions and possible side effects.
Steffi Victorioso is an LA-based food and lifestyle writer/photographer currently thinking about what to eat. You can find more of her articles here.
