Adaptogens: Wellness Wonder or Marketing Myth?
Adaptogen was once a buzzword limited to the wellness world. Now you'll find adaptogens everywhere, from supermarkets to Sephora.
But what exactly are adaptogenic herbs? What do they do, and are they effective?
Here's the information you need to know.
What are adaptogens?
Adaptogenic herbs and roots have been used in Chinese and Ayurvedic healing traditions for centuries. Yet, despite this rich history, the term "adaptogen" wasn't coined until 1947 in the Soviet Union.
During the Cold War, Soviet scientists sought a substance to increase the body's resistance to stress and improve performance. And that's precisely what adaptogenic herbs claim to do.
Adaptogens have no standardized or medical definition. The term broadly refers to any non-toxic plant believed to help the body overcome stress, increase endurance, and enhance well-being.
What do adaptogens do?
Proponents claim adaptogens boost
- energy
- performance
- calm
- focus
- mood
- sex drive
They may also
- rebalance hormones
- strengthen the immune system
- normalize blood sugar
- fight cancer
- lower blood pressure
However, exactly how they do this is not fully understood.
Experts theorize that adaptogens regulate the response to stress in the hypothalamic, pituitary, and adrenal glands.
Another way adaptogens could work is by activating anti-stress genes. A 2018 study found that adaptogens turn on specific genes that protect cells from stress damage.
Are adaptogens effective?
Research supporting these claimed benefits is limited.
There are few human studies on adaptogenic herbs. Most evidence is from studies using animals or human cells.
Data proves that adaptogens can affect the stress response at a cellular level. However, whether this cellular response applies to the entire human body is unknown.
Popular adaptogenic herbs and their benefits:
Several herbs qualify as adaptogens. Each has unique properties that are useful for specific issues.
These are the best-researched adaptogens:
Ashwagandha or Indian Ginseng
Ashwagandha, or Indian Ginseng (Withania somnifera), is a shrub used traditionally in Ayurvedic medicine. Several clinical studies have demonstrated that ashwagandha may effectively treat anxiety, stress, and insomnia.
Tulsi or Holy Basil
Tulsi, or Holy Basil (Ocimum sanctum), is a perennial plant from the mint family. It's also commonly used in Ayurvedic practice. Research shows it may
Asian or Korean Ginseng
Asian or Korean Ginseng (Panax ginseng) is a slow-growing plant native to the mountainous regions of East Asia. Data suggests the root may
Are adaptogens safe and practical options for you?
Here are a few things to consider before taking adaptogens:
Adaptogens can interfere with medications and cause side effects.
Like food, adaptogenic herbs can interact with certain medications., and mild side effects and health risks could occur.
Keep a list of all medications and supplements you take. This list can help healthcare providers decide on a treatment plan and avoid possible drug interactions.
Supplements, such as adaptogens, aren't regulated by the U.S. Food and Drug Administration for safety or effectiveness.
Be sure to research each brand you consider. Learn where their herbs come from and whether they're certified for good manufacturing practices (GMP). Also, look for products tested by independent laboratories to assure purity and potency.
Adaptogens alone aren't always the answer.
Regular exercise, eating well, and adequate hydration also improve health naturally.
Mindfulness and meditation may lower stress significantly.
Adaptogens without lifestyle changes might not be enough to make a difference.
Adaptogens' safety during pregnancy or breastfeeding isn't established.
There's very little research on the risks of adaptogenic herbs during pregnancy or breastfeeding.
Consult your healthcare provider before using adaptogens while pregnant or nursing.
The bottom line:
Today, people are turning to adaptogens as a natural way to lower anxiety, reduce stress, and promote overall wellness.
Adaptogenic herbs are now available in
- teas
- tinctures
- gummies
- powders
- capsules
- beauty products
As of 2022, the adaptogens market is valued at $10 billion.
Although traditionally used in herbal medicine and linked to health benefits, more research is needed to support their use.
Talk to your healthcare provider or pharmacist to determine if adaptogens could benefit your wellness routine.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398443/#!po=4.05405
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
https://pubmed.ncbi.nlm.nih.gov/30466987/
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https://pubmed.ncbi.nlm.nih.gov/34559859/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5539010/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0061271#s4%20target=
https://pubmed.ncbi.nlm.nih.gov/23301896/
https://pubmed.ncbi.nlm.nih.gov/20141583/
https://www.nature.com/articles/ijir201245
https://www.aafp.org/pubs/afp/issues/2017/0715/p101.html
https://www.goodrx.com/healthcare-access/medication-education/creating-medication-list-tips-examples
https://www.gminsights.com/industry-analysis/adaptogens-market-statistics
Author Bio:
Kate Byrd, PharmD, is a medical writer who received her doctorate in pharmacy from the University of California, San Francisco. With over 15 years of experience as a community pharmacist, she now enjoys creating engaging content. Relatable, reliable, and inspiring writing is her specialty.
Connect with her on LinkedIn to learn more.
Thank you for reading Patient Education Essentials, the Write Shift RN blog.
Disclaimer: This article was written as a guest post for Write Shift RN LLC's blog. The information in it may not be wholly fact-checked or edited, allowing the reader to see the writer's work and skills firsthand. This information is not intended as medical advice. It is for informational and educational purposes only. Always talk to your doctor or other qualified healthcare providers about any questions or concerns you may have regarding medical conditions.
Over 15 years of experience with the language of medicine, RN2Writer graduate, and a certificate of completion from the General Proofreading: Theory and Practice course from Proofread Anywhere.