What are adaptogens?
Natural substances that help the body adapt to stress.
More and more people are looking for natural ways to support their bodies in a daily life characterized by constant stimuli and demands from their surroundings - which can often cause stress. Among the solutions, adaptogens have received a lot of attention recently.
But what exactly are adaptogens and why are they important? Let's take a closer look in this article!
What does adaptogen mean?
Adaptogens can increase the body's resistance to physical, chemical and biological stressors without disrupting the body's normal functions.
For a plant or substance to be classified as an adaptogen, it usually must meet three criteria:
1. Non-toxic in normal doses
2. Increase the body's resistance to various forms of stress (physical, emotional, chemical)
3. Have a normalizing effect – that is, it helps restore balance, regardless of the direction of the disturbance
Adaptogens help the body handle stress such as lack of sleep, emotional pressure, exercise stress or daily anxiety – without overstimulating or pushing the body out of balance. Unlike stimulants and sedatives.
How do adaptogens work?
Adaptogens work primarily by supporting the body's hypothalamic-pituitary-adrenal (HPA) axis . The HPA axis is a connection between the brain and the adrenal glands, and is central to regulating the body's stress response. This system helps regulate cortisol, the body's main stress hormone.
In addition to affecting cortisol levels, several adaptogens show the ability to influence cellular energy production, immune defense, and natural antioxidant protection.
Several studies show that adaptogenic herbs and mushrooms can have a regulating effect on:
• Energy metabolism - energy flow without peaks and crashes.
• Immune defense - defense against external stresses and maintaining immune balance.
• Cognitive function - concentration, mental clarity, and ability to handle stressful situations.
• Sleep and recovery - transition from activity to rest and support deeper sleep.
• Hormone balance - balance the production of stress hormones.
Examples of well-known adaptogens
Among the most well-known adaptogenic plants and mushrooms we find:
- Ashwagandha (Withania somnifera) – known to be calming and support the nervous system.
- Rhodiola rosea (Rhodiola rosea) – used for physical performance, mental clarity and endurance.
- Reishi (Ganoderma lucidum) – a functional mushroom used in Eastern medicine for balance, calmness and immune support.
- Cordyceps (Cordyceps militaris/sinensis) – a mushroom with a tradition of supporting energy and recovery.
- Schisandra chinensis – an adaptogenic berry plant used for liver health and resilience.
What does the research say?
Scientific interest in adaptogens has increased in recent decades. Several clinical and preclinical studies have shown that adaptogens can:
- Reduce levels of cortisol and stress markers
- Improve physical and mental performance
- Increase the body's resistance to infections
- Support hormone balance and immune system
- Anti-inflammatory and antioxidant effect
It is important to note, however, that the effects of adaptogens vary between individuals, and they should not be seen as a replacement for a balanced diet and lifestyle, but rather a supplement.
Summary
Adaptogens are natural substances that can support the body's ability to handle stress, improve resilience, and promote balance. Whether it's Rhodiola, Chaga, or Ashwagandha, adaptogens can be a valuable addition to a holistic health practice.
It's about listening to your body and making conscious choices, even when your everyday life is busy.