Potential Health Benefits of Adaptogens
There are a lot of big claims about adaptogens like ashwagandha, holy basil, reishi mushrooms, and turmeric. But research to support most of these claims is lacking.
Here, discover some of the theoretical benefits that may come along with adaptogens. Keep in mind that more studies — and particularly large trials done on humans — are still needed.
Stress Relief
Adaptogens may help your body handle stress and recover after a stressful situation by returning the chemicals in your body (like the stress hormone cortisol) to a balanced state.
[1]
“Adaptogens have shown promise in normalizing stress hormones, such as cortisol,” says Vicki Shanta Retelny, RDN, the founder of a private nutritional counseling practice in Chicago.
“Adaptogens interact with the hypothalamic-pituitary-adrenal axis (HPA), which is our body’s stress response system,” Blatner says.
Asian ginseng, Siberian ginseng, rhodiola, and Schisandra are among the adaptogens that research suggests affect the HPA, according to a systematic review.
[3]
Studies also indicate that rhodiola in particular has a calming effect because it may reduce levels of epinephrine (also called adrenaline) while boosting levels of norepinephrine and serotonin to improve mood and focus. But the review authors report that researchers don’t fully understand how adaptogens work, and note that there are few clinical trials on humans.
Reduced Fatigue
The chemical-balancing effect that adaptogens provide may help your body better handle both mental and physical fatigue. Specifically, Asian ginseng and rhodiola are thought to improve energy levels and performance, especially in stressful situations.
[1]
According to the most recent and comprehensive review of the research around ginseng and fatigue, both American and Asian ginseng may be useful for fighting fatigue in people with chronic illnesses like cancer.
[4]
And a more recent review that specifically focused on cancer-related fatigue had a similar result.
[5]
The research doesn’t conclusively show that ginseng can help you feel like you have more energy, though. A separate systematic review reported moderate evidence suggesting that ginseng is beneficial for improving fatigue in healthy people and those with an underlying disease, but only limited evidence demonstrating that ginseng can help with cancer-related fatigue. Further, many of the studies had low-quality methodologies, and the authors noted that additional randomized controlled trials with improved methodologies that follow standard guidelines are needed.
[6]
Another adaptogen, rhodiola, may help ease stress-induced conditions, including fatigue, according to clinical evidence.
[7]
“Studies have found that [rhodiola] may help lower cortisol, improve well-being, increase work performance, and support healthier sleep patterns, among other benefits,” says Kelly Plowe, a Philadelphia-based registered dietitian. But how much rhodiola to take isn’t clear. “The dose across these studies with these findings ranged anywhere from 50 to 600-plus milligrams per day,” she says. So there’s a lot we still don’t understand about optimal dosage and how the herb works.
Reduced Inflammation
Inflammation is the body’s response to something it sees as harmful.
[8]
It’s an important response that can help you combat sickness. The trouble comes when you have chronic inflammation — when your body is still in “fight mode” long after the threat is gone. That can lead to all sorts of health problems.
[9]
Research suggests the active ingredient in turmeric, curcumin, may ease chronic inflammation.
[10]
“That review found that supplementing with various doses of curcumin lowered inflammatory markers,” Plowe says, but she adds that we can’t say for sure what that means in terms of health benefits. In other words, improving these markers doesn’t necessarily mean curcumin can help with symptoms or the management of a chronic disease.
While studies suggest that curcumin can prevent or treat inflammatory bowel disease, atherosclerosis, and other inflammation-related diseases, high-quality human studies with rigorously designed methodologies are needed to conclusively show how effective and safe it is for specific diseases.
[11]
Supported Immunity
Panax ginseng, sometimes called Asian ginseng, has shown promise in supporting healthy immune function. One review found several studies indicating that ginseng controlled and stimulated different cells within the immune system, potentially helping to prevent disease, and that this might be linked to its anti-inflammatory properties. But many studies used animals or laboratory-grown human cells, and the authors noted that high-quality clinical studies on humans are needed.
[12]
“Tulsi [aka holy basil], reishi and shiitake mushrooms, maca, and licorice root have also been found to aid the immune system,” Plowe says. But, she adds, more large-scale studies are needed to better understand how and why.
