What’s the buzz?
Adaptogens might be the mystical medicinal tonics that can naturally help support your immune system and bust your stress.
What does the science say?
High levels of daily stress have become normal for many Americans — we’re working longer hours, tasked with doing more, and, thanks to technology, are more connected than ever before. The link between stress and health problems such as high blood pressure, heart disease, and cognitive and digestive disorders has many people searching for the best ways to reduce the effects of chronic stress. Enter the latest solution in the wellness community: adaptogens.
Used in Eastern Chinese and Ayurvedic medicine for centuries, adaptogens are plant-derived compounds believed to help the body manage stress by balancing the stress response, especially during times of acute distress. The Western world has caught on, and some integrative medicine and holistic health professionals have started using adaptogens in practice in hopes of helping patients boost energy, combat stress-induced inflammation, and balance hormones. Maca and ginseng, perhaps the best-known adaptogens, may help reduce physical and mental fatigue, whereas rhodiola, ashwagandha (say that five times fast!), holy basil, lion’s mane, and turkey tail (which are types of medicinal mushrooms, not actual animal parts) are said to support immunity and reduce the effects of stress — and that’s just a few of the many varieties used today. Sold in capsules, powdered, or liquid extracts, they are typically blended into coffee, tea, smoothies, or other beverages to make a tonic.
Whether or not adaptogens really work is still up for debate. Although short-term studies on the more commonly used varieties have shown promise, research is limited in this area. Safety of these (quite spendy) supplements is still unclear. They are not well-regulated so may vary between brands, and it is still unknown if there are any long-term side effects. For example, a variety of licorice (the root, not the candy) which is used to combat the negative effects of chronic stress, can cause the body to retain sodium and may increase blood pressure. Other adaptogens may have contraindications with prescription medications such as ashwagandha’s interaction with diabetes medications and ginseng’s interaction with antidepressants. While adaptogens are easily accessible and may reduce stress while helping to support your immune system, be mindful that the safety of the product and its effects on the body vary from brand to brand and person to person.
What’s the takeaway?
Until more research is available, use these extracts with caution and always check with your doctor if you are taking any other medications; there could be interactions that reduce the effectiveness of those medications. Instead, to combat stress, boost immunity, and improve health, focus on eating well, staying hydrated, exercising regularly, and getting adequate sleep first and foremost. Your body (and wallet) will thank you.