In the ever-evolving world of wellness, adaptogens have emerged as the latest darlings of the health-conscious crowd. These herbs and mushrooms, used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine, promise to help our bodies ‘adapt’ to stress, boost our energy, and improve overall well-being. But before you start loading up on these trendy plant powders, let’s take a closer look at what the science says.
What Are Adaptogens, Anyway?
Adaptogens are plants or mushrooms that allegedly help your body resist stressors of all kinds, whether physical, chemical, or biological. They work by promoting adaptive homeostasis – the body’s ability to temporarily expand or contract its normal range in response to mild stressors. This process supposedly boosts resilience to future stress.
Popular adaptogens include ashwagandha, rhodiola, and ginseng. Ashwagandha may help us to regulate cortisol levels and improve stress response. Rhodiola rosea has shown a potential to relieve fatigue and improve mental performance, while Panax ginseng might benefit energy and cognitive function. They’re found in supplements, teas, and even skincare products. Because apparently, stress doesn’t just affect our minds – it’s coming for our pores too.
The Science: Not Quite as Adaptogenic as Advertised
Now, before you start replacing your entire diet with adaptogen smoothies, let’s take a peek at what the research actually says. Spoiler alert: it’s not as groundbreaking as the wellness influencers might have you believe.
A 2022 study published in Pharmaceuticals looked at the efficacy of adaptogens (a blend of rhodiola, eleutherococcus, and schisandra) in patients with Long COVID-19. The results? Well, they were less than thrilling. While the adaptogen mixture did decrease the duration of fatigue and pain in 50% of patients, the overall findings showed no significant difference in symptom improvement between the adaptogen and placebo groups. This highlights the complexity of studying adaptogenic effects and the need for more robust research.
The investigators did manage to squeeze out some positive results by slicing and dicing the data. They found that the adaptogen mixture was better than placebo for coughing and daily walk time on specific days of the trial. But when your miracle cure only works on certain days, maybe it’s not so miraculous after all.
Mixed Results and Methodological Concerns
A 2019 study published in Medicine looked at the effects of ashwagandha on stress and anxiety. The results were more promising, showing a significant reduction in stress levels compared to placebo. But here’s the catch – the study was small, with only 60 participants, and was funded by a company that sells ashwagandha supplements. It’s not exactly a red flag, but it’s at least a light shade of pink.
Current research is exploring adaptogens’ potential in addressing age-related conditions like neurodegenerative diseases and cardiovascular health. However, much of this research is still in its early stages.
Safety of Adaptogens: Not Quite as Harmless as Advertised
Now, you might be thinking, ‘Well, even if they don’t work miracles, at least they’re safe, right?’ Not so fast, my wellness-seeking friend. While adaptogens are generally well tolerated, they’re not without risks.
According to the National Center for Complementary and Integrative Health, ashwagandha may have potential adverse effects on the liver and thyroid and might not be safe for people with certain conditions. Some adaptogens can also interact with medications. If you’re taking blood pressure medication or have a bleeding disorder, you might want to think twice before downing that ginseng tea.
It’s also worth noting that dietary supplements, including adaptogens, are not regulated by the FDA in the same way as drugs. This means the quality and purity of products can vary widely.
The Placebo Effect: The Real MVP?
Here’s where things get interesting. While the scientific evidence for adaptogens is about as solid as a chocolate teapot, the placebo effect might be doing some heavy lifting.
The placebo effect is a fascinating phenomenon where a person experiences a benefit after receiving a ‘treatment’ with no active therapeutic value. In other words, if you believe something will work, it just might – even if that something is a sugar pill (or in this case, a trendy herb).
The Bottom Line: Proceed with Caution (And a Healthy Dose of Scepticism)
So, what’s the takeaway from all this? Should we all throw our adaptogen powders in the trash and go back to coping with stress the old-fashioned way?
Not necessarily. While the scientific evidence for adaptogens is far from conclusive, that doesn’t mean they’re completely useless. If you find that taking an adaptogen helps you feel better, and you’re not experiencing any negative side effects, there’s probably no harm in continuing.
However, it’s important to approach adaptogens (and any supplement, for that matter) with a healthy dose of scepticism. If you do decide to try adaptogens, be sure to talk to your healthcare provider first, especially if you’re using any medications or have any underlying health conditions.
And remember, adaptogens are not a substitute for a healthy lifestyle. No herb, no matter how trendy, can replace the benefits of a balanced diet, regular exercise, and good sleep habits.
In the end, the most effective ‘adaptogen’ might just be taking care of yourself in the most boring, unsexy ways possible. But hey, if taking an adaptogen makes you feel like you’re doing something extra for your health, who are we to stop you? Just don’t be surprised if the only thing that adapts is your bank account balance.
References
Chengappa, K. N. R., Bowie, C. R., Schlicht, P. J., Fleet, D., Brar, J. S., & Jindal, R. (2013). Randomized placebo-controlled adjunctive study of an extract of Withania somnifera for cognitive dysfunction in bipolar disorder. The Journal of Clinical Psychiatry, 74(11), 1076–1083. https://pubmed.ncbi.nlm.nih.gov/24330893/
Lee, S. H., Hur, J., Lee, E. H., & Kim, S. Y. (2020). Efficacy and safety of Korean red ginseng for cold hypersensitivity in the hands and feet: A randomized, double-blind, placebo-controlled trial. Journal of Ethnopharmacology, 252, 112606. https://pubmed.ncbi.nlm.nih.gov/24354675/
Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://pubmed.ncbi.nlm.nih.gov/31517876/
Liao, L. Y., He, Y. F., Li, L., Meng, H., Dong, Y. M., Yi, F., & Xiao, P. G. (2018). A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese Medicine, 13, 57. https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/
Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188–224. https://pmc.ncbi.nlm.nih.gov/articles/PMC3991026/
Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466. https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D., & Ivanova, S. (2021). Plant adaptogens – History and future perspectives. Nutrients, 13(8), 2861. https://pmc.ncbi.nlm.nih.gov/articles/PMC8398443/
In the ever-evolving world of wellness, adaptogens have emerged as the latest darlings of the health-conscious crowd. These herbs and mushrooms, used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine, promise to help our bodies ‘adapt’ to stress, boost our energy, and improve overall well-being. But before you start loading up on these trendy plant powders, let’s take a closer look at what the science says. Adaptogens are plants or mushrooms that allegedly help your body resist stressors of all kinds, whether physical, chemical, or biological. They work by promoting adaptive homeostasis – the body’s ability to temporarily expand or contract its normal range in response to mild stressors. This process supposedly boosts resilience to future stress. Popular adaptogens include ashwagandha, rhodiola, and ginseng. Ashwagandha may help us to regulate cortisol levels and improve stress response. Rhodiola rosea has shown a potential to relieve fatigue and improve mental performance, while Panax ginseng might benefit energy and cognitive function. They’re found in supplements, teas, and even skincare products. Because apparently, stress doesn’t just affect our minds – it’s coming for our pores too. Now, before you start replacing your entire diet with adaptogen smoothies, let’s take a peek at what the research actually says. Spoiler alert: it’s not as groundbreaking as the wellness influencers might have you believe. A 2022 study published in Pharmaceuticals looked at the efficacy of adaptogens (a blend of rhodiola, eleutherococcus, and schisandra) in patients with Long COVID-19. The results? Well, they were less than thrilling. While the adaptogen mixture did decrease the duration of fatigue and pain in 50% of patients, the overall findings showed no significant difference in symptom improvement between the adaptogen and placebo groups. This highlights the complexity of studying adaptogenic effects and the need for more robust research. The investigators did manage to squeeze out some positive results by slicing and dicing the data. They found that the adaptogen mixture was better than placebo for coughing and daily walk time on specific days of the trial. But when your miracle cure only works on certain days, maybe it’s not so miraculous after all. A 2019 study published in Medicine looked at the effects of ashwagandha on stress and anxiety. The results were more promising, showing a significant reduction in stress levels compared to placebo. But here’s the catch – the study was small, with only 60 participants, and was funded by a company that sells ashwagandha supplements. It’s not exactly a red flag, but it’s at least a light shade of pink. Current research is exploring adaptogens’ potential in addressing age-related conditions like neurodegenerative diseases and cardiovascular health. However, much of this research is still in its early stages. Now, you might be thinking, ‘Well, even if they don’t work miracles, at least they’re safe, right?’ Not so fast, my wellness-seeking friend. While adaptogens are generally well tolerated, they’re not without risks. According to the National Center for Complementary and Integrative Health, ashwagandha may have potential adverse effects on the liver and thyroid and might not be safe for people with certain conditions. Some adaptogens can also interact with medications. If you’re taking blood pressure medication or have a bleeding disorder, you might want to think twice before downing that ginseng tea. It’s also worth noting that dietary supplements, including adaptogens, are not regulated by the FDA in the same way as drugs. This means the quality and purity of products can vary widely. Here’s where things get interesting. While the scientific evidence for adaptogens is about as solid as a chocolate teapot, the placebo effect might be doing some heavy lifting. The placebo effect is a fascinating phenomenon where a person experiences a benefit after receiving a ‘treatment’ with no active therapeutic value. In other words, if you believe something will work, it just might – even if that something is a sugar pill (or in this case, a trendy herb). So, what’s the takeaway from all this? Should we all throw our adaptogen powders in the trash and go back to coping with stress the old-fashioned way? Not necessarily. While the scientific evidence for adaptogens is far from conclusive, that doesn’t mean they’re completely useless. If you find that taking an adaptogen helps you feel better, and you’re not experiencing any negative side effects, there’s probably no harm in continuing. However, it’s important to approach adaptogens (and any supplement, for that matter) with a healthy dose of scepticism. If you do decide to try adaptogens, be sure to talk to your healthcare provider first, especially if you’re using any medications or have any underlying health conditions. And remember, adaptogens are not a substitute for a healthy lifestyle. No herb, no matter how trendy, can replace the benefits of a balanced diet, regular exercise, and good sleep habits. In the end, the most effective ‘adaptogen’ might just be taking care of yourself in the most boring, unsexy ways possible. But hey, if taking an adaptogen makes you feel like you’re doing something extra for your health, who are we to stop you? Just don’t be surprised if the only thing that adapts is your bank account balance. Chengappa, K. N. R., Bowie, C. R., Schlicht, P. J., Fleet, D., Brar, J. S., & Jindal, R. (2013). Randomized placebo-controlled adjunctive study of an extract of Withania somnifera for cognitive dysfunction in bipolar disorder. The Journal of Clinical Psychiatry, 74(11), 1076–1083. https://pubmed.ncbi.nlm.nih.gov/24330893/ Lee, S. H., Hur, J., Lee, E. H., & Kim, S. Y. (2020). Efficacy and safety of Korean red ginseng for cold hypersensitivity in the hands and feet: A randomized, double-blind, placebo-controlled trial. Journal of Ethnopharmacology, 252, 112606. https://pubmed.ncbi.nlm.nih.gov/24354675/ Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://pubmed.ncbi.nlm.nih.gov/31517876/ Liao, L. Y., He, Y. F., Li, L., Meng, H., Dong, Y. M., Yi, F., & Xiao, P. G. (2018). A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese Medicine, 13, 57. https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/ Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188–224. https://pmc.ncbi.nlm.nih.gov/articles/PMC3991026/ Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466. https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/ Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D., & Ivanova, S. (2021). Plant adaptogens – History and future perspectives. Nutrients, 13(8), 2861. https://pmc.ncbi.nlm.nih.gov/articles/PMC8398443/
What Are Adaptogens, Anyway?
The Science: Not Quite as Adaptogenic as Advertised
Mixed Results and Methodological Concerns
Safety of Adaptogens: Not Quite as Harmless as Advertised
The Placebo Effect: The Real MVP?
The Bottom Line: Proceed with Caution (And a Healthy Dose of Scepticism)
References
