But adaptogens can help manage the situation within a shorter while. It can also help reduce the long-term effects of stress. Ashwagandha Withania somnifera is another adaptogen to manage stress and anxiety. The herb helps reduce the effects of stress in one body as it alters how the nervous, immune, and endocrine systems work.

All these ensure your body relaxes when undergoing a stressful situation. ashwagandha root powder also acts as an antioxidant and can reduce swelling, which is a cause of anxiety.

However, it is unsafe for pregnant women and can cause stomach upsets. The American ginseng, also known as Panax quinquefolium, boosts the immune system and helps manage inflammation and pain. This adaptogen is also a good stress reliever and improves how the nervous system works. So in case of stress, American ginseng will change how your body responds to flight and fight stimuli.

According to some studies, American ginseng can change your moods and reset your dopamine levels. Another type of adaptogen to try is the Astragalus. The adaptogen is good for reducing fatigue and helping prevent stress. The roots of this plant have beneficial components that is used to make adaptogenic foods and immunity boosting supplements.

Astragalus can also help manage physical stress by reducing chemotherapy's side effects. It may also improve heart and kidney functions, which can lead to stress when left unattended. Also known as Curcuma longa, turmeric can help reduce the side effects of depression. Turmeric contains curcumin which is a bioactive compound that treats anxiety or depression.

Curcumin boosts serotonin and dopamine levels in the body. The two chemicals are good mood enhancers that create a happy soul. So, if you take turmeric powder and your serotonin levels increase, expect to manage stress or depression better. But dopamine will make you feel good and motivated after achieving something instead of concentrating on the negatives.

Eleuthero Siberian ginseng is a good stress reliever as it improves mental and physical performance. Most people use it to treat depression symptoms like loss of appetite, sleep deprivation, and headaches.

Its berries are a good source of potassium and magnesium, which work in the body to reduce anxiety. Eleuthero also increases the secretion of dopamine and norepinephrine. Having these catecholamines in the brain helps manage stress. Additionally, eleuthero increases the production of the brain-derived neurotrophic factor BDNF chemical.

BDNF is responsible for the growth of nervous tissue and prevents brain damage. If you're stressed, the production of this chemical reduces. But eleuthero helps restore the BDNF levels. This plant is suitable for anxiety and depression management as it reduces its effects. It can also improve the burnout symptoms that occur due to stress.

Rhodiola Rosea also boosts mental performance and physical resilience during stressful situations. It does so by increasing serotonin, norepinephrine, and dopamine levels.

These hormones help regulate sleep and blood pressure, which are some of the effects of stress on the body. You can also use Holy basil to manage stress. The herb is good for the body as it regulates blood pressure and psychological stress.

Every part of the holy basil plant is an adaptogen that helps your body to adapt to stress. It triggers positive thinking by creating a mental balance. Holy basil can help with chemical and physical infections that create emotional stress. It's a highly antioxidant plant that can act as an antibacterial or prevent cancer.

Licorice root is an adaptogen popular in most parts of the world. It originates in Mediterranean regions like Spain, Italy, and southern France. This sweet root is a good antioxidant and is anti-inflammatory or antimicrobial. It helps manage stress by stimulating the adrenal gland, which regulates cortisol levels.

If your body has enough stress hormones, the effects of anxiety and depression are barely visible. Lorice roots also have monoamine oxidase, which breaks down neurotransmitters like serotonin. Mancuso C, Santangelo R. Panax ginseng and Panax quinquefolius: From pharmacology to toxicology.

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Sci Rep. National Center for Complementary and Integrative Health. Karosanidze I, Kiladze U, Kirtadze N, et al. Efficacy of adaptogens in patients with long COVID a randomized, quadruple-blind, placebo-controlled trial.

Pharmaceuticals Basel. Asian ginseng. Understanding the Stress Response. Harvard Health Publishing. Published March Ajala TO. The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress. DISCOVERY: Georgia State Honors College Undergraduate Research Journal.

Cleveland Clinic. Updated August 15, Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.

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Medically reviewed by Allison Herries, RDN. Table of Contents View All. Table of Contents. Other Adaptogen Sources.

In rats and mice, ashwagandha root extract seems to stop the rise in lipid peroxidation caused by bacteria-induced stress. Lipid peroxidation is the process by which oxidative stress can eventually cause cell damage within blood cells. Also in mice, it may prevent stress-related gastric ulcers , prevent weight increase of the adrenal glands a sign of chronic stress , help stabilize cortisol levels and aid in the non-specific stress resistance common with adaptogenic herbs.

Used in Chinese medicine, astragalus Astragalus membranaceus is known to boost immunity and potentially buffer the effects of stress. Studies suggest that because astragalus is rich in polysaccharides, flavonoid compounds, saponin compounds, alkaloids and other protective chemicals, it has the potential to treat various ailments , including many that affect the immune system.

It also has positive effects on blood glucose levels, plus lipid-lowering, anti-fibrosis and antimicrobial activities. Licorice root can increase energy and endurance, plus help boost the immune system and support gut health.

Those with hypertension ought to consider using other adaptogens. In human volunteers, supplementation with licorice root helped regulate hormone levels associated with stress, including cortisol. One potential outcome of this is the observed effect of this adaptogenic herb to help prevent ulcers.

Other benefits of licorice root include the potential to help with fat reduction and decrease androgen hormones and testosterone in women. Rhodiola rhodiola rosea , or golden root, is a potent adaptogen that has been the focus of much research. Like the other adaptogens, studies show rhodiola provides a biological defense against stress.

A study in roundworms suggests that it actually acts as a mild stressor when ingested, allowing the organism to boost its stress defenses similar to how astragalus root works. Interestingly, rhodiola may even have an impact on acute stress responses. This adaptogenic herb also functions as an antioxidant in lab and animal research.

Cordyceps , as well as reishi, shiitake and maitake mushrooms, are fungi with antioxidant properties. That means nutrition-rich mushrooms have all the benefits of antioxidant foods. They may not be adaptogens in the classic sense, but each has adaptogenic, anti-tumor and immune-enhancing properties.

In particular, cordyceps have been observed for their impacts on cortisol levels and oxidative stress. For example, a trial involving the use of a powdered cordycep supplement found that sedentary adult males had better regulated cortisol levels after exercise-induced stress and that the supplement had anti-fatigue qualities.

In rats, cordyceps helped slightly increase the cortisol and testosterone levels in healthy male rats, giving them an edge of protection from physiological stress. Again, it seems that the adaptogenic effect of cordyceps involve a temporary higher boost in cortisol when exposed to stress, followed by a large drop during non-stress periods when compared with no treatment.

In this trial, researchers also noted that the blood of the participants confirmed an increase in antioxidant activity, quelling excessive oxidative stress. Also called magnolia berry Schisandra chinensis , schisandra is a medicinal berry that can help boost endurance and mental performance.

This berry has healing properties that have been utilized in Traditional Chinese Medicine for thousands of years. It may also help with focus, concentration, memory and mental energy, while also potentially improving digestion and supporting hormonal balance.

Research suggests that schisandra works by positively impacting levels of nitric oxide and cortisol present in blood and saliva.

Turmeric root Curcuma longa is a plant that is not only used as a culinary spice, but also as a natural remedy for reducing inflammation and boosting brain function. Curcumin is the active ingredient in turmeric responsible for so many of its benefits.

Why is turmeric an adaptogen? Certain studies suggest that it may be effective at reducing depression symptoms due to the way that curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor.

Additionally, anti-inflammatory properties in curcumin seem to be effective at suppressing processes that contribute to obesity — plus it can be used to decrease pain associated with wounds, burns, arthritis and neuropathy.

Related: What Is Turkesterone?

Adaptogenic herbs function by regulating numerous mediators of the stress response and are essentially stress-protective 1,7. One of the best adaptogens for stress is the Ashwagandha root. It modulates the entire HPA axis, buffering the communication between the brain and adrenals, and balances the stress response and sympathetic activation 1,6,7.

Other adaptogens for energy such as Siberian Ginseng directly work on the adrenals to preserve cortisol and prevent adrenal insufficiency and the feelings we experience with fatigue, chronic fatigue and burnout 1,7. Another key example is the Schisandra berry.

Schisandra stimulates the expression of heat shock proteins - a type of communicator that is involved in cell protection and enhances the production of mitochondrial glutathione - our body's own master antioxidant that protects cells and DNA from oxidative stress damage.

The best adaptogens for stress work by activating stress-defence mechanisms—preventing the negative effects of chronic stress exposure 6. We know chronic stress depletes an individual, it weakens the immune system, fertility, digestive function, recovery, drives cellular ageing, DNA damage and alters gene expression.

These adaptogenic herbs have been used for centuries to support energy, fight fatigue, and improve cognition and are proven to be the best adaptogens for stress. Numerous studies have further shown us the science behind adaptogen benefits and how these potent adaptogens for anxiety and adaptogens for stress can support various symptoms.

Ashwagandha root is one of the best adaptogens for stress and anxiety. By modulating and supporting the entire nervous system, Ashwagandha root spares the adrenals and preserves cortisol, as well as being a nutritive - rich in iron. Ashwagandha is amazing for exhaustion and ideal for anyone battling low energy and mental fatigue.

Reishi mushroom Ganoderma lucidum is most well known for being the best adaptogen for anxiety and reducing stress. Reishi mushroom is naturally a heart-opening, calming, nourishing adaptogenic herb that hugs the HPA axis and improves mood, anxiety and sleep - a key ingredient for helping with stress and anxiety.

Cordyceps mushroom is revered as an ancient performance-enhancing tonic and through its nitric oxide boosting properties, speeds up the breakdown of stress hormones, improving the return to homeostasis 1. Cordyceps mushroom also binds to adenosine receptors - same as caffeine, without giving the adrenal taxing effects of caffeine, improving energy and fighting fatigue.

Siberian Ginseng, also known as Eleuthero root, is one of the best adaptogenic herbs of all time. Siberian Ginseng extract helps boost physical strength and energy, increases endurance and stamina, promotes fast recovery, boosts performance, and reduces stress.

Rhodiola rosea is one of the best adaptogenic herbs, and it has a long history of use in traditional medicine. Rhodiola Rosea is native to Siberia and mountain ranges in northwest China. In TCM, Rhodiola strengthens and nourishes the Lung and Heart meridians and replenishes Qi.

Rhodiola Rosea is one of the best adaptogens for anxiety and reducing stress. The root has been clinically tested and found to help with stress-related disorders.

Although Rhodiola rosea can help with more than just stress—it also has a wide range of health benefits including boosting immunity, reducing fatigue, alleviating symptoms of depression, improving memory and concentration, and promoting fast recovery from a cold or flu.

Rhodiola also boosts serotonin and dopamine the feel-good neurotransmitters levels in the brain. This can help increase energy levels and improve mood, which may be why it's often used as a natural antidepressant supplement.

Schisandra berry is a mild adaptogenic herb that helps balance the stress response and acts as a potent antioxidant buffering the catabolic effects of stress. In Traditional Chinese Medicine, Schisandra Chinensis nourishes all five organs and enters all twelve meridians.

Schizandra berry is a powerful tonic to support an individual's entire constitution; making it a unique adaptogen for stress and anxiety. Pine Pollen powder is a powerful restorative adaptogen, rich in nutrients and amino acids; requires by the adrenals to support healthy stress levels and cortisol production.

Vitamin C is also a key vitamin in the function of the adrenal glands, and Pine Pollen is rich in Vitamin C adds an additional layer of support from stress and anxiety. Additionally, adaptogen benefits are anti-fatigue and anxiolytic.

Adaptogens supplements provide key microminerals, nourish the adrenals, enhance antioxidant production, and support sleep, mood, cognition, memory and energy.

Adaptogen benefits may help restore health and vitality in those who are chronically fatigued and experiencing adrenal insufficiency. Adaptogens supplements come in a variety of forms. But not all adaptogens supplements are created equal. Adaptogens are a valuable class of herbs—plants and fungi—that we can use on a daily basis to reduce stress and anxiety, elevate mood, increase energy and support hormones, brain health and the immune system.

Adaptogenic herbs have been traditionally used for many health benefits. There are specific adaptogens for stress, adaptogens for anxiety, adaptogens for immunity, adaptogens for energy and adaptogens for mood elevation.

All of these adaptogenic herbs are safe for long-term use and work to fight fatigue, reduce anxiety, boost energy, and cognition, and support the nervous system, conveying the powerful benefits of adding these adaptogens to your everyday life.

Eliza Hedley is an Australian born health, mindset and abundance enthusiast obsessed with helping millennial's experience living at a higher level. Eliza's relaxed new age approach and understanding of nutrition and wellness sees her empowering and coaching individuals to understand that their health is the ultimate asset.

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However, their safety and effectiveness may vary compared to natural adaptogens," said Schachter. Adaptogens are believed to help manage the body's reaction to anything that causes stress. Major stressors include infections, environmental pollution, UV radiation, physical exertion, medicine, and emotional stress.

Human studies on adaptogens are limited, but research shows adaptogens may help:. Adaptogens help your body cope with stress responses related to the hypothalamic-pituitary-adrenal HPA axis and the sympathetic-adrenal-medullary SAM system, said Schachter.

The HPA axis is a stress response system that regulates your nervous, immune, and endocrine systems. When encountering emotional or physical stress, the HPA axis temporarily increases stress hormones, like cortisol, to restore homeostasis and keep your body functioning.

Cortisol helps regulate inflammation and stress. If cortisol levels are too high , it can lead to health issues like anxiety, high blood pressure , and lowered immune response.

Adaptogens interact with the HPA axis to help balance and reduce the release of cortisol. The SAM system is a shorter-term stress response often called "fight or flight. However, the exact mechanisms for how adaptogens work with the HPA axis and SAM system are not fully understood.

Many adaptogens are used to help with stress, anxiety, immune health, sleep, and fatigue. Because adaptogens are nonspecific treatments, they may offer several health benefits related to stress-induced health issues. Here are some of the most popular adaptogens.

All adaptogens help the body deal with stress. Still, some adaptogens are more known for their effects on emotional stress, anxiety, and sleep, including:.

Stress can affect your adrenal glands, which are responsible for secreting hormones that balance your energy levels. As a result, too much stress can make you feel tired or weak. Adaptogens that may help improve your energy levels and have an anti-fatigue effect include:.

Your body's stress response can take a toll on your immune system, making it difficult for your body to fight infections. Because adaptogens help balance and manage your stress response, they may also help boost your immune response.

Some popular adaptogens known for immune health include:. However, more robust clinical trials are needed to establish the full extent of their effectiveness and safety. Currently, most evidence on the effectiveness of adaptogens is anecdotal or involves animal studies.

We need more human trials to prove adaptogens are effective in treating health conditions and the effects of stress. Adaptogens do not typically cause serious side effects in healthy adults, but that doesn't mean using adaptogenic herbs or supplements is without risks.

No studies have proven adaptogens are safe to take for long periods. It is also possible to experience an allergic reaction to adaptogens. Side effects can vary depending on the adaptogen, but some common side effects of adaptogens include:.

Some groups may also be more at risk of adverse side effects. Because there is limited data to prove adaptogens are safe during pregnancy and breastfeeding, pregnant and lactating people are generally advised to avoid adaptogens. Specific adaptogens can also interact with medications or worsen health conditions.

If you have a health condition or are taking medications, talk with your healthcare provider before taking any adaptogen. In addition, the Food and Drug Administration FDA does not regulate the safety or effectiveness of supplements, including adaptogens. Before choosing an adaptogen supplement, purchase a reputable brand and look for third-party certifications like NSF International, U.

Pharmacopeia USP , or ConsumerLab. Adaptogens are herbs and plants that help your body manage and adapt to stress. Researchers believe adaptogens help balance and reduce stress hormone levels by interacting with the body's stress response systems.

Adaptogenic herbs and plants have been used in traditional Chinese medicine TCM and Ayurvedic medicine for thousands of years, but human research is limited.

More human clinical trials are needed to fully understand how effective adaptogens are at helping reduce stress and improve health issues. However, promising research shows adaptogens can help anxiety, fatigue, sleep, and immune health. Before trying any adaptogens, talk to your healthcare provider.

While typically well tolerated, adaptogens can interact with medications and worsen some health conditions. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant adaptogens-History and future perspectives.

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