My favorite Adaptogens for Stress
You may have heard of adaptogens and wondered what they are. It’s kind of a cool and mysterious name for an herb.. but what does it mean and why may we want to use them in times of stress?
Adaptogens are herbs that help the body respond to stress by regulating hormone responses. But they aren’t just any old herb. To be classified as an adaptogen they must meet these 3 criteria:
1. It must be non-toxic when taken at normal doses.
2. It should support the entire body's ability to cope with stress.
3. It should help the body return to a state of homeostasis regardless of how the body has changed in response to stress.
Adaptogens have been used alone or in compounds as an integral part of both Chinese and Ayurvedic medicine to regulate stress, build immunity, lower cortisol levels, reduce anxiety, support sleep, and reduce inflammation. Because so many of us in modern life experience these very symptoms every day, a lot of us are getting hip to using them as non-toxic herbal remedies that actually work!
I know from my Ayurvedic coaching days that Ashwaganda (see below) helped many of my clients improve sleep quality and “come down” after a long work day. And Triphala is a great adaptogen for gut health that can help with motility and encouraging the growth of healthy gut microbes. But what more can adaptogens offer to help your body to better adapt to stress so it doesn’t progress into deeper downstream effects? Check out these 5 should that support the entire body's ability to cope with stress and help the body return to a state of homeostasis regardless of how the body has changed in response to stress.
Aswaganda: Ashwagandha is a small shrub that has been in Ayurvedic medicine for centuries. It is a powerful adaptogen that helps the body to cope with stress by lowering cortisol levels, reducing anxiety, supporting sleep, and reducing inflammation. It is clinically proven to reduce cortisol levels and improve sleep quality AND is currently pre-clinical studies have shown it to reduce anxiety through its ability to influence GABA receptors in the brain. I like Sunday Naturals Brand in Germany. And NEDs in the U.S. Best to take in the evening.
Asian Ginseng (also known as Korean ginseng, Panax ginseng, Red ginseng or Chinese ginseng) Asian Ginseng is a great adaptogen for it’s effect on stabilizing the HPA Axis, which is responsible for releasing cortisol in a stress response and in regulation of our blood sugar levels. Win Win. I use the Anti-Stress Blend in Sunday Naturals. :) Best to take either first thing in the morning or before bed.
Rhodiola : is an antioxidant AND an adaptogenic herb that has been shown to reduce stress-related fatigue. It showed promising results in a clinical trial in decreasing cortisol in burnout patients with fatigue syndrome. It has also been shown to aid in stabilizing moods and depression symptoms and decreasing sleep disturbances. And there is even evidence it helps manage ADHD. Herbs are so cool! Biogena and Sunday Naturals both make good ones. Best to take in the morning as it has a stimulating effect.
Schisandra : Schisandra is a bright red berry that initially used in traditional Russian and Chinese medicine for weakness, insomnia, and mental health. It has been studied since the 1960s and found to improve physical stamina, helps regulate energy, mood and decrease eshaustion. It also has been used to protect the liver from toxins. The liver is kind of your star player in your body for the role it plays not only in digestion and blood sugar regulation but it is also a big player in detoxification and hormone balance. I like Her Vital Way supplement in the US supplement and Sunday Naturals in Germany. Best to take with midday and evening meal.
Tulsi: Tulsi (Holy basil) is used a lot in Ayurvedic medicine because of it’s antioxidant qualities and as well as a way to lift brain fog. It is nnow primarily known for its ability to help the body adapt to stress. A 2012 clinical trial showed reduction in stress symptoms such as forgetfulness, sexual problems, exhaustion, and sleep issues. Researchers also think it assists in regulating cortisol levels. I either drink a therapeutic dose in tea form from Yogi Tea Tulsi or you can buy again from good old Sunday Naturals. I drink the tea throughout the day or take the supplement first thing in the morning.
As summer winds down and Fall appears, it’s a good idea to bump up our adaptive stress response and support the immune system so we don’t get the Fall flu, Covid or Weisn Flu. Here in Bavaria we could get all 3. Adaptogens have to be taken daily, and are most effective after 3 months of daily use.
Bottoms up friends!