Description
Adaptogens are different plants and herbs that can improve your body's performance. They can also help improve your response to stress and difficult situations. By definition, their action is wide enough to help the whole organism adapt to stressful situations. They adjust to the needs of each organism, helping to restore the balance.
Possible Benefits
- May increase energy
- May reduce stress
- May strengthen the immune system
- May improve adaptation
- May improve focus
- May improve productivity
Required Equipment
Specific product: fresh plant, capsules, tablets, or others
How to Do It
Consume according to the manufacturer's instructions. Some examples of adaptogens are ginseng, rhodiola, ashwagandha. Many of them are in the UltiSelf habit directory - find them all there!
Why it works
- Adaptogens stimulate the production of two substances: neuropeptide Y (NPY) and the heat shock protein (Hsp72). These affect the production of the stress hormone, helping it to decrease. They also have an antioxidant effect, helping to decrease damage to the body.
- Some even help the body to recover from daily activity.
- Some act on the hypothalamic-pituitary-adrenal axis, an essential system that helps regulate stress and other functions such as digestion, energy expenditure, and immune response.
Time Commitment
Depending on the product (usually less than 5 minutes)
Suggested Frequency
1-2 times per week
Time of Day
Morning
Possible Side Effects
Stomach pain
Problems sleeping due to excess energy
Tips
- The action of adaptogens is different from that of stimulants. Adaptogens are more durable and powerful.
- Adaptogens are especially useful for people with busy and stressful lives, as they help the person adjust to their level of stress.
- Try different products until you find the one that suits your body best.
- If you experience any adverse reactions, seek professional help.
Supporting Studies and Articles
Expand Collapse- Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
- A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/
- Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. https://www.ncbi.nlm.nih.gov/pubmed/19500070
- Effects of herbal supplements on the immune system in relation to exercise. https://www.ncbi.nlm.nih.gov/pubmed/22652161
- Adaptogenic Potential of a Polyherbal Natural Health Product: Report on a Longitudinal Clinical Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978233/
- Stimulating effect of adaptogens: an overview with particular reference to their efficacy following single dose administration. https://www.ncbi.nlm.nih.gov/pubmed/16261511
