Humans are hardwired to deal with stress—it’s called the “fight-or-flight” response. When you are faced with a stressful event, the adrenal glands—small glands that sit on top of the kidneys—release stress hormones, including adrenaline and cortisol. These hormones increase blood pressure and heart rate, slow digestion, increase blood sugar, and suppress the immune system.  In an “acute stress” situation, this is an advantage—the surge of stress hormones help you mentally and physically deal with the event at hand. However, chronic stress causes this stress response system to always be turned on, and over time, the constant release of the adrenal hormones, especially cortisol, throws the body out of balance and can lead to major health problems.¹

Chronic stress can cause anxiety, depression, digestive problems, insomnia, high blood pressure, decreased immunity, and memory impairment.^{2 3} Researchers estimate that stress contributes to as much as 80 percent of all major illnesses, including cardiovascular disease, cancer, endocrine and metabolic disease, and infectious diseases of all kinds.⁴

In addition to a nutrient-dense diet, and foundational supplements such as vitamin D and a multivitamin, adaptogens may be one of the best ways to shield your body from the negative effects of stress. Adaptogens are plant-based compounds that help the body adapt to both physiological and psychological stress, bringing balance without stimulating or sedating. They are both protective and restorative—think of them as tonics to buffer stress and support whole-body health. Below are some favorites.

Chronic stress can take a real toll on the brain, but the Ayurvedic adaptogen ashwagandha has been found to protect brain cells against stress-induced degeneration.⁵ Ashwagandha also has been shown to shorten the amount of time it takes to fall asleep, increase the duration of sleep, and to improve sleep quality.⁶ Research has also found that ashwagandha, when combined with the adaptogenic mushroom maitake, can block the negative effects of chronic stress on the immune system and decrease stress hormone levels.⁷

Try 600 to 1,000 mg, twice daily.⁸

Panax ginseng, also known as Asian ginseng, has been found to reduce levels of cortisol, blood glucose, and triglycerides during times of chronic stress.⁹ American ginseng, taken for a period of four months, was shown to significantly reduce the number of colds subjects contracted, and in those subjects who caught a cold, ginseng reduced both the severity of symptoms and duration.¹⁰ Ginseng also improves cognitive function, including memory, and supports healthy blood glucose levels.¹¹ Try 200 to 400 mg daily as a preventative tonic.¹²

Purportedly used by the Vikings to enhance strength and stamina, modern science has proven rhodiola to be an invaluable adaptogen. Research has found that rhodiola reduces the cortisol response to chronic stress,¹³ in part by reducing cortisol production and enhancing stress-resistant proteins.¹⁴ Rhodiola also reduces fatigue and can restore mental function during times of chronic stress.^{15 16}

Try 100 to 400 mg daily.¹⁷

Schisandra was extensively studied during World War II by Russia, who gave it to pilots, soldiers, and sailors to improve attention, endurance, and performance. Since then, we’ve learned that schisandra also supports liver health and healthy detoxification in a variety of ways.¹⁸ Animal studies suggest that it may specifically help to protect against the development of fatty liver disease (both alcoholic and non-alcoholic).^{19 20}

Try 500 to 1,500 mg Schisandra berries twice daily.²¹

Confused about when to use which adaptogen?

References

1. http://www.humanstress.ca/stress/understand-your-stress/acute-vs-chroni…
2. http://www.mayoclinic.org/healthy-living/stress-management/in-depth/str…
3. http://www.nytimes.com/2002/12/17/science/the-heavy-cost-of-chronic-str…
4. Balch, Phyllis A., Prescription for Nutritional Healing. Avery, 2006; p.721
5. Jain S, Shukla SD, Sharma K, Bhatnagar, M. “Neuroprotective effects of Withania somnifera Dunn. In hippocampal sub-regions of female albino rat.” Phytother Res. 2001 Sep;15(6)544-8.
6. Langade, D., Kanchi, S., Salve, J., et al. (2019). Efficacy and safety of ashwagandha (withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus 11(9):e5797. DOI: 10.7759/cureus.5797
7. Vaclav V, Jana Vetvickova. “Immune enhancing effects of WB365, a novel combination of Ashwagandha (Withania somnifera) and Maitake (Grifola frondosa) extracts.” N Am J Sci. Jul 2011;3(7):320-324.
8. http://www.chopra.com/ashwagandha
9. Deepak R, Gitika B, Tuhinadri S, Gautam P. “Anti-stress Effects of Ginkgo biloba and Panax ginseng: a Comparative Study.” Journal of Pharmacological Sciences. Jan 2003;93(4)458-464.
10. Predy GN, Goel V, Lovlin R, et. al. “Efficacy of an extract of North American ginseng containing poly-furanosyl-pyranosyl-saccharides for preventing upper respiratory tract infections: a randomized controlled trial.” CMAJ. 2005 Oct;173(9):1043-8.
11. Reay, J. “Neurocognitive and gluco-regulatory effects of Panax ginseng.” http://nrl.northumbria.ac.uk/2834/
12. http://examine.com/supplements/Panax+ginseng/
13. Olsson EM, von Scheele B, Panossian AG. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009 Feb;75(2):105-12.
14. Panossian A, Wikman G, Sarris J. Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy. Phytomedicine. 2010 Jun;17(7):481-93.
15. http://www.lef.org/magazine/mag2011/sep2011_Reducing-the-Risks-of-High-…
16. http://examine.com/supplements/Rhodiola+Rosea/
17. http://www.drweil.com/drw/u/QAA400399/Rhodiola-for-What-Ails-You.html
18. Nowak, A., Zaklos-Szyda, M., et al. (2018). Potential of Schisandra chinensis (Turcz.) Baill. in human health and nutrition: A review of current knowledge and therapeutic perspectives. Nutrients, 11:333. doi: 10.3390/nu11020333
19. Park, H., Lee, S., Song, Y., et al. (2014). Schisandra chinensis prevents alcohol-induced fatty liver disease in rats. Jour of Med Food., 17(1), 103-110. doi: 10.1089/jmf.2013.2849
20. Yao, Z., Liu, X., Gu, Y., et al. (2014). Schisandra Chinensis Baill, A Chinese Midicinal Herb, alleviates high-fat-diet-inducing non-alcoholic steatohepatitis in rats. Afr J Tradit Complement Altern Med, 11(1), 222-227. doi: 10.4314/ajtcam.v11i1.35
21. Panossian, A., Wikman, G. (2008). Pharmacology of Schisandra chinensis Bail.: An overview of Russian research and uses in medicine. Journal Ethnopharmacology, 118(2), 183-212. DOI: 10.1016/j.jep.2008.04.020