Everything You Need To Know About Adaptogens

Maybe you've popped a pill with the word "chill" or "relax" on the bottle, or you've picked up an energy drink infused with herbs to help you "focus." If this sounds like you, you've been dabbling in adaptogens. Simply put, adaptogens are herbs that are said to build your resilience against environmental, physical, or emotional stress (via Verywell Health). Some of them are also said to possess anti-aging qualities. In studies, these herbs appear to modify levels of hormones or the release of stress chemicals. 

Healthline explains how they work a little more thoroughly. When we are physically or mentally stressed, we develop something called general adaptation syndrome (GAS). There are three stages in GAS — alarm, resistance, and exhaustion — and adaptogens help to bolster your energy in the resistance phase. They are also said to prevent many ill effects brought about by stress, including immune dysfunction, mental fogginess, and sleep troubles.

In this article we'll dig into some of the most popular adaptogens that you're likely to find at both the drugstore and the supermarket: their common uses, what the scientific evidence has to say, and information on possible side effects and interactions. 

Among all of its purported benefits – including the treatment of diabetes, joint pain, fatigue, skin conditions, epilepsy, and gastrointestinal disease — ashwagandha is also often used as a treatment for stress and anxiety (via Memorial Sloan Kettering Cancer Center and the Cleveland Clinic), and research has suggested it's effective. For example, in one study published in PLoS One in 2009, employees who had been dealing with moderate to severe anxiety for more than six weeks received either naturopathic care or standard psychotherapy for three months. Naturopathic care entailed dietary counseling, deep breathing relaxation techniques, vitamin supplementation, and ashwagandha. Although both groups demonstrated significant improvements in anxiety, the naturopathic care group displayed more improvement and reported betterment in secondary quality of life measures such as concentration, social functioning, and fatigue. 

Ashwagandha may also be a helpful natural remedy for insomnia. In one study published in Cureus, 58 patients with insomnia were divided into two groups and either given full-spectrum ashwagandha root extract or a placebo for ten weeks. Those who received the ashwagandha fell asleep faster, stayed asleep longer, had more efficient sleep, and woke less throughout the night.

Both American and Asian ginseng are believed to provide a lift to energy levels, bring down blood glucose and blood lipid levels, alleviate stress, and improve sexual function in men (via Medical News Today). Most of the studies carried out on ginseng are small or are not human trials, so more research will be necessary to confirm ginseng's role as a possible treatment for these ailments. But existing research is suggestive, if not conclusive. For example, one small study of 21 men and 69 women showed that ginseng improved the energy levels of people coping with chronic fatigue (PLoS One). Another study that appeared in Oncotarget in 2018 determined that, according to results in both animal and cellular model studies, compounds in ginseng potentially treat cognitive defects by activating defenses against oxidative stress and inflammation. 

These same ginsenosides that reduce inflammation in the body might also impact the production of insulin, a hormone that helps to transport blood sugar out of the blood and into cells and makes the cells more receptive to the blood-sugar-lowering hormone — although the authors of a study on ginseng's impact on diabetes management note that further research will be necessary to confirm the link (PLoS One).

Astragalus has long been used in traditional Chinese medicine to relieve night sweats, diarrhea, immunity, and fatigue (via Verywell Health). Although this herb may help prevent the common cold, there isn't enough evidence to recommend it for that use to the general public. Some people have added astragalus to their prescription medication, hoping it will benefit their heart since it is hypothesized to have a diuretic effect and promote vasodilation.

A review published in the Cochrane Database of Systematic Reviews examined 22 studies including 1,323 patients, and concluded that although there are some "promising effects" demonstrated among individuals with kidney disease who use astragalus in addition to traditional treatments (including dialysis). That said, the authors noted that "suboptimal methodological quality and poor reporting meant that researchers could not make definite conclusions based on available evidence." 

People with any form of autoimmune disease, including inflammatory bowel disease and type 1 diabetes, are advised to avoid astragalus unless otherwise advised by a healthcare professional (via Verywell Health).

There is some evidence that eleuthero may help prevent or reduce genital herpes flare-ups (via MedlinePlus). Though less supported by existing research, eleuthero may also aid in cognitive function. According to a study published in the Archives of Gerontology and Geriatrics, eleuthero might improve "feelings of well-being" and improve memory among healthy middle-aged, and older people who took eleuthero extract for four weeks. That said, the benefits in quality of life among people over the age of 65 only lasted for four weeks after the end of the treatment. 

There is not yet enough scientific evidence to support any of the other traditional uses of eleuthero, including controlling blood sugar levels in those with diabetes, boosting athletic performance, reducing hangover symptoms, and easing nerve pain (via MedlinePlus). Please note that there is a very long list of drugs that might potentially interact with eleutherococcus — definitely speak to your doctor before taking any products containing it, as you should with all supplements. 

Goji berry, which hails from China, took the U.S. by storm in recent years, heralded as a "superfood" (via Oxidative Medicine and Cellular Longevity). Also known as the wolfberry, this fruit is eaten by those hoping for long life — according to Healthline, these berries might slow aging and help preserve good vision, and they're also used to fortify organs, including the liver and kidneys. 

Five tablespoons of dried goji berries will provide nearly four grams of fiber, four grams of protein, and 501% of the Daily Value (DV) for vitamin A. The berry packs a powerful punch of antioxidants, demonstrating reduced markers of oxidative stress in lab studies. These antioxidants explain why goji berries have long been thought to prevent illness and improve immunity. Indeed, in a month-long study published in the Journal of Medicinal Food, older adults who drank a half-cup of goji berry juice daily had measurably increased markers of immunity in their blood compared to a placebo group. The participants who'd consumed the goji berry juice also reported a general improvement in feelings of well-being. 

Reishi mushrooms are taken by some people hoping that they will strengthen their immune system and battle cancer (via MedicalNewsToday). However, there isn't much evidence to back up these claims — and unfortunately, it actually appears that reishi mushrooms might be detrimental to well-being. According to MedicalNewsToday, those using reishi mushrooms have reported side effects including stomach discomfort and nausea, skin rashes and itchiness, trouble sleeping, and, most worrisomely, liver damage. This liver toxicity is what leads most medical professions to dissuade their patients from using it. Reishi supplements might also increase the risk of bleeding and should be avoided by anyone with bleeding disorders. They might also cause blood pressure to fall and can cause dangerous interactions with immunosuppressive medications, such as those taken by organ transplant recipients. The Cancer Network also warns that reishi interacts with some chemotherapeutic drugs and should never be taken by those undergoing cancer treatment without doctor approval.

For several centuries, wild yam has been used to treat menstrual cramps, morning sickness during pregnancy, and menopausal symptoms (via Mount Sinai). However, these "benefits" are likely a prime example of the placebo effect. The truth is that although wild yam contains a phytoestrogen called diosgenin that can be converted to progesterone in a laboratory, it can't be converted without assistance in the human body. In women, the hormone progesterone is produced in the ovaries, and it's necessary for successful conception and pregnancy outcomes (via WebMD). Changing levels of progesterone will alter the menstrual cycle and cause many of the symptoms associated with menopause, and for this reason progesterone is commonly used in the treatment of menopausal symptoms (via You and your Hormones). Because the diosgenin in wild yam can't actually be converted to progesterone in the body, it is unlikely to treat menopausal symptoms or osteoporosis. Confirming this, a small study of 23 women who used a cream containing wild yam for three months described no difference in their menopausal symptoms (via Climacteric). 

Wild yam should not be taken without prior physician approval if you have had hormone-related cancer, a close family member has if you're breastfeeding or pregnant (or could become pregnant), or if you are taking oral contraceptives or are on hormone replacement therapy (via Mount Sinai).