What Are Adaptogens – And Can They Help Anxiety?

What are Adaptogens – And Can They Help Anxiety?

Written and Clinically Verified by: Matt Marshall, PharmD.

It’s a stressful world out there. Amidst the terrain of frustrating jobs, egregious traffic, and the never-ending rush to get from one place to another as we try to fit as much as we can into a 24-hour day, we strain ourselves in ways we never have before.

Factor in the constant barrage of distractions born from living in the digital era, and we have all of the ingredients for a mental breakdown.

Of course, things are not always so bad. We have all of the great things about life to keep us happy and entertained, along with exercise, yoga, or countless other outlets to help us find balance. Sometimes though, whether it’s short or long term, stress catches up. What starts as stress can become anxiety, and even begin to manifest as depression as time wears on.

As you may already know, stress has a devious subtlety about it that allows it to weave its way into our lives before we even realize how overburdened we are. It’s a big reason that burnout has been on the rise.

As such it’s important to recognize the symptoms of being stressed before it catches up to you. As important as it is to recognize, it’s equally important to do something about it – and that’s where Adaptogens come in.

What are Adaptogens?

In modern times we are fortunate enough to have access to herbs found all over the world that have been used hundreds, and in some cases, thousands of years to treat various conditions. Among these, there are certain herbs that demonstrate a remarkable ability to relieve stress and help us adapt our mood and our mind to various situations.

Aptly named Adaptogens, these herbs have stirred up considerable buzz in recent headlines and studies for what they are capable of. While not all of these herbs possess clinical data that aligns with the marketing hype – some of them do.

Read on to learn which of these wondrous herbs to use and when – as well as which ones to avoid.

Rhodiola Rosea

Our first Adaptogen is found in some of the coldest regions of the world. Popular lore claims that the Vikings used it to enhance the toughness of their warriors in preparation of harsh battles and harsher climates.

While this isn’t proven anywhere, what is proven is Rhodiola’s benefit towards improving stress levels and melting away fatigue. By balancing out the body’s fight or flight response, it’s theorized that Rhodiola prevents excessive anxiety and adrenal overuse.

When to use Rhodiola:Rhodiola works well for those who have been under stressful situations for extensive periods. By reducing stress levels and reversing fatigue, expect Rhodiola to improve energy levels, cognitive function, and mood.

How to use it: How to take: Start with 200-300mg taken once daily. May increase up to 600mg as required for desired effect

Contraindications: None are currently known. It MAY lower blood pressure, lower blood sugar, or worsen autoimmune diseases. Avoid if pregnant, lactating, or breastfeeding. Do not take if you suffer from low blood pressure, autoimmune diseases, or diabetes.

Ashwagandha

Best known in Ayurdevic medicine, Ashwagandha has stood the test of time as an herbal remedy for good reason.

Elevated cortisol is considered a biomarker of enduring stress. Simply by taking Ashwagandha as a supplement, numerous studies found that unusually high cortisol levels return to normal.

This aligns with subjective reports of improved mood and energy levels, demonstrating the validity of Ashwagandha’s effects.

When to take Ashwagandha– Anyone who suffers from long term issues with stress management or anxiety can benefit from this supplement. It is best used as a general mood enhancer across all types of individual.

How to take it: Best taken as an oral supplement – take 300-500mg three times daily with meals for maximum effect. Expect it to begin working right away, but effects can continue to improve for up to two months of daily usage.

Contraindications: Should not be taken for two weeks before surgery, not by people suffering from Thyroid conditions. Immunosuppressants and sedative medications will also have a negative interaction.

Ginseng

Panax Ginseng, which originates from China and Korea, is the full name of the typical Ginseng you’ll find on the shelf. Be careful though, because it is not the same as the other common types of Ginseng you may see – Siberian and American, which possess different effects.

The mechanism for Ginseng’s effects lies in its high density of bioactive chemicals in the plant. Aptly named Ginsenosides, there have been over 100 different types discovered. The cumulative sum of these little chemicals is what gives Ginseng its therapeutic power.

When to use Ginseng –Ginseng is great for relieving or preventing anxiety on demand. It’s potent and works fast , making it ideal for circumstantial situations. As it also fights fatigue levels, expect to feel a little more energized while taking this as well.

How to take it:Take Panax Ginseng by mouth twice daily. 200-400 mg is the suggested amount to be taken for up to twelve weeks.

Contraindications: MAOIs should not be taken alongside ginseng. Not to be combined with aspirin, warfarin, or other blood thinners. Those with high blood pressure, diabetes, or heart medication should not take it. Pregnant/nursing mothers and children should also avoid use.

Bacopa

Bacopa Monnieri is especially notable for not only its stress-relieving properties as an Adaptogen, but also its memory-enhancing, Nootropic effects.

When to use Bacopa: Relaxation, Stress-relief, and improved memory? This potent herbal was practically made for students. Practically speaking, you can expect it to work well for anyone with significant stress in their life who also wants to boost their cognitive abilities.

Note: Bacopa can sometimes work too well for relaxation by causing sedation. See how it works for you before relying on it to cram for finals.

How to use it: Take 300mg once daily. Allow 1-2 months of use to reach full effect.

Contraindications: Bacopa does not have any known contraindications.

Other Adaptogens

Holy Basil – This may decrease anxiety, however, current evidence isn’t strong enough to do much beyond mention it. Being that it’s a common ingredient in supplements, be sure to take the claims of such supplements with a grain of salt.

Eleuthero -This may help with fatigue resistance – but evidence isn’t conclusive. Besides – there are supplements with more evidence-backed benefits, such as Rhodiola or Ginseng, already available.

Schisandra – An extract from the Schisandra berry has some preliminary evidence that indicates a cortisol-lowering effect. It needs to be studied more before we can say anything for sure about what effects it may have though. Regardless, Ashwagandha has already been demonstrated an appreciable effect in the cortisol-lowering department – so it may be wise to save your money on this one.