Adaptogens in check – How medicinal plants deal with stress

Did you know that jiaogulan, a plant from the gourd family, contains three times more saponins than ginseng? This fact shows just how powerful some adaptogens can be when it comes to helping the body cope with stress. While chronic stress takes a toll not only on our mental health but also on our physical health, adaptogens could be a valuable aid as a natural stress reliever. Diseases such as cardiovascular disease and depression are often the result of long-term stress. In this article, we take a closer look at how adaptogens help with stress and which plants are considered adaptogens.

Important findings

• Jiaogulan contains three times more saponins than ginseng, which makes it a particularly powerful adaptogen.
• Adaptogens such as roseroot and taiga root can improve mental and physical performance and emotional resilience.
• The European Medicines Agency (EMA) has recognized four plants as adaptogens: Genuine ginseng, bristly taiga root, Chinese cleavers and roseroot.
• Studies show that roseroot extracts can significantly improve symptoms of stress and fatigue.
• Adaptogens regulate the hormonal system and strengthen the nervous system, making them an important remedy for chronic stress.

What are adaptogens?

Adaptogens are natural plant substances, often herbs, roots or mushrooms, which help the body to adapt to stressful situations. The use of adaptogenic plants has a long tradition and they have been used for centuries in traditional Chinese medicine (TCM) and Indian Ayurveda. The name “adaptogen” was coined by the Russian pharmacologist Nicolai V. Lazarev in 1947. These biologically active substances work at a molecular level by regulating the balance between the hypothalamus, pituitary gland and adrenal glands and increasing the body’s resistance to stress.

Definition and origin of the term

The term “adaptogen” is derived from the Latin word “adaptere”, which means “to adapt”. Adaptogens in naturopathy are known to restore the body’s own balance (homeostasis), regardless of whether the stress increases or decreases the body’s energy. These substances help to regulate the release of cortisol, which is helpful in coping better with stress.

Which plants are considered adaptogens?

Examples of adaptogenic plants include panax ginseng, ashwagandha, schisandra, rhodiola, maca and medicinal mushrooms such as cordyceps, hedgehog spikenard and reishi. These adaptogens are known to normalize the body’s response to stress, increase physical and mental performance and strengthen the immune system. Ashwagandha (Withania somnifera), for example, is valued for its sleep-promoting effect and its ability to reduce stress. Ginseng (Panax ginseng) is used in traditional Chinese medicine and is said to support stamina, concentration and the immune system.

How do adaptogens work?

Adaptogens develop their adaptogenic effect by acting on different levels of the body system. They support the nervous system and contribute to homeostasis, which means that they help the body to find and maintain a balance. Especially in stressful times, adaptogens are valuable helpers to keep the body in a balanced state.

Regulating effect on the nervous system

Stress reduction with adaptogens is based on their ability to influence the body’s stress response system, in particular the hypothalamic-pituitary-adrenal (HPA) axis. This axis plays a central role in the release of stress hormones such as cortisol. Adaptogens such as Ashwagandha and Rhodiola Rosea help to reduce cortisol levels, which can lead to relaxation and improved sleep quality. The adaptogenic effect thus reduces mental exhaustion and increases physical and psychological resistance to stress.

Influence on the hormone balance

Adaptogens also have a significant influence on the body’s hormone balance. Plants such as maca and holy basil (tulsi) support hormone balance and contribute to mental clarity. Scientific studies, including the 2012 study on Rhodiola Rosea, show that these adaptogens increase stamina and performance while reducing stress. Adaptogens such as maca are particularly known for their ability to boost energy and vitality, which contributes to an improved quality of life.

Adaptogens as a natural way of coping with stress

Adaptogens offer an effective natural method of coping with stress. These unique plant substances support the body in regulating the stress response through the hypothalamic-pituitary-adrenal axis (HPA axis) and thereby influence cortisol production in a state of stress. Thanks to their adaptogenic properties, they can improve the body’s resilience and thus better cope with physical and psychological stress.

One effect of adaptogens for greater well-being is to support homeostasis. They help the body to maintain its balance and provide it with energy or reassurance as required. Through their antioxidant properties, adaptogens reduce oxidative damage from free radicals caused by stress.

Some examples of adaptogens are CBD, ginseng, roseroot, ashwagandha and tulsi. These plants use different mechanisms to support the stress management process. For example, Rhodiola rosea contains over 140 active ingredients, including the most potent rosavin and salidroside, which help to normalize cortisol regulation and improve stress resistance.

Studies show that these plants also influence the production of neurotransmitters such as serotonin, dopamine and GABA, which can have a positive effect on mood and stress management. For example, participants in a study conducted in 2012 noticed an improvement in stress symptoms after just three days with Rhodiola rosea extract.

In the long term, adaptogens promote greater well-being and help to improve overall quality of life through effective stress management. Rhodiola rosea, with its positive influence on mental and physical energy, and ashwagandha, which is known to improve sleep quality, are excellent examples of adaptogenic plants that offer such positive effects.

Fast-acting adaptogens

Adaptogen therapy plays a central role in coping with stress, especially when immediate stress relief is required. Fast-acting adaptogens such as black tea and guarana show effects within minutes, making them ideal for acute moments of stress.

Examples and effects

Black tea and mate tea are among the best-known fast-acting adaptogens. They take effect within 15-30 minutes and help to increase mental concentration and stabilize the body in stressful situations. Another example of fast-acting adaptogens is guarana, which promotes increased alertness and performance shortly after ingestion.

Application and benefits

The use of these adaptogens provides immediate stress relief and can be very useful for many everyday situations where spontaneous stress occurs. They are easy to take, often in the form of teas, capsules or powders, which quickly enter the bloodstream and take effect. Overall, these adaptogen therapy methods help to calm the mind and stabilize the body, which underlines their importance in modern stress management.

Slow-acting adaptogens

Slow-acting adaptogens require continuous intake over several weeks to develop their full effect. These medicinal plants promote long-term stress reduction and make a significant contribution to long-term resilience to stress. They support general well-being and regulate many bodily functions.

Examples and effects

The best-known slow-acting adaptogens include ashwagandha, ginseng, roseroot and reishi. These plant substances help the body to better adapt to stressful situations and improve homeostasis, which includes the regulation of hormones, pH value and circulation.

• Ashwagandha: Increases the body’s ability to adapt under stress, promotes sleep and cognitive performance.
• Ginseng: Increases concentration, performance and energy, supports the immune system and blood circulation.
• Rose root: Improves mental and physical performance, has adaptogenic properties and promotes long-term memory.
• Reishi: Supports the immune system, has a calming effect and reduces stress symptoms over longer periods of time.

Application and benefits

The use of adaptogens for stress reduction usually takes place over several weeks or months in order to experience the full benefits. It is often recommended to take a break after six weeks or six months in order to maintain the effect in the long term. Products such as ashwagandha or roseroot are available in various dosage forms – from capsules and powders to teas.

Long-term stress reduction through such herbal remedies is a proven concept that ensures a steady improvement in well-being and stress resilience through continuous intake and the associated cumulative effect. Adaptogens such as lemon balm and valerian also offer specific benefits such as reducing nervousness and improving sleep.

Adaptogenic plants for stress reduction

Stress management with adaptogens is widely used in naturopathy. Various adaptogenic plants offer a wide range of benefits that can effectively reduce stress. A selection of these plants and their specific properties are listed here.

Rhodiola Rosea, also known as rose root, has been shown to help reduce symptoms of stress. Studies show that it increases the ability to concentrate and strengthens mental performance by lowering cortisol levels and improving stress adaptation.

Ashwagandha is often used to reduce stress and anxiety. It supports mental clarity and improves sleep. Clinical studies confirm a significant reduction in stress compared to placebo groups.

Ginseng is known for its ability to boost energy, improve focus and strengthen the immune system. It is valued for its effect on stress management and improving mental performance.

Taiga root, also known as Siberian ginseng, improves physical performance and endurance. It supports the immune system and is traditionally used to reduce stress.

Reishi, a mushroom from traditional Chinese medicine, also helps to reduce stress. It strengthens the immune system and improves the quality of sleep.

Maca is another plant that contributes to stress reduction. It reduces oxidative stress, lifts the mood and increases energy levels. Studies show that maca improves general well-being.

Chaga supports the immune system and reduces oxidative stress. Known for its adaptogenic properties, it helps to promote general health and reduce stress symptoms.

Cordyceps, another adaptogenic mushroom, increases physical endurance and improves stamina. It helps to deal with stress-related fatigue and strengthen the immune system.

Indian basil, also known as tulsi, is used in Ayurvedic medicine to manage stress. It improves mood and increases mental clarity.

Adaptogens in naturopathy, such as roseroot, ginseng, ashwagandha and maca, help to regulate the body’s homeostasis and support adaptation to stress factors. These plants have both a physical and psychological stress-increasing effect and therefore make a significant contribution to stress management with adaptogens.

Popular adaptogenic medicinal plants

Adaptogenic medicinal plants are known worldwide for their many positive effects on human health. Below we highlight the specific effects and benefits of some of the best-known adaptogenic plants.

Ashwagandha

Ashwagandha, also known as Withania somnifera, is a plant native to India, Sri Lanka and the Middle East that has been used in Ayurvedic medicine for centuries. It boosts vitality, provides relaxation and reduces stress hormones such as cortisol.

Milk thistle

Milk thistle has been shown to be particularly helpful in cleansing the liver. This plant contains silymarin, a powerful antioxidant that protects against oxidative stress and supports liver function.

Roseroot

Rose root (Rhodiola rosea) thrives in cold, mountainous regions of Asia and Europe and has traditionally been used in Chinese and Russian culture for its energizing effects. It helps to reduce chronic stress and increase mental performance by lowering cortisol and increasing serotonin production.

Ginseng

Ginseng, especially Panax ginseng, is known as the “king of adaptogens” and originates from Asia. It is known for its balancing, calming and stimulating effects. Ginseng can improve mood, cognitive performance and sleep quality by increasing the release of serotonin and dopamine.

Reishi and Chaga

Reishi, often referred to as the ‘mushroom of immortality’, is traditionally used to calm the central nervous system and improve sleep and mood. Chaga, another important medicinal mushroom, is known for its powerful antioxidant properties and its ability to strengthen the body and slow down the ageing process.

Together, these adaptogenic medicinal plants offer a natural and effective way to manage stress and promote general well-being.

Adaptogens help with stress

Adaptogens are biologically active plant compounds that help with stress by regulating the release of cortisol and helping the body adapt to stressful situations. Known for its stress-relieving properties, ashwagandha has been used in Ayurvedic medicine to reduce stress, improve sleep quality and promote mental clarity. Rose root (Rhodiola rosea) also plays a significant role in reducing stress by helping with physical stress and increasing mental performance.

Another example is ginseng (Panax ginseng), which supports stamina, concentration and the immune system. Maca (Lepidium meyenii) serves as a natural energy booster and improves libido and hormonal balance. Turmeric (Curcuma longa) contains curcumin, which has antioxidant and anti-inflammatory properties and strengthens the immune system.

Scientific studies confirm the positive effects of these medicinal plants. For example, turmeric helped with irritable bowel syndrome (1989 study) and roseroot reduced stress symptoms in patients (2012 study). Adaptogens can be consumed in a variety of ways, for example as a tea, in smoothies or directly in dishes.

Stress management with adaptogens is also based on their ability to influence the hypothalamic-pituitary-adrenal (HPA) axis and cortisol production to prevent chronic stress effects. These plants support homeostasis, provide energy when fatigued and have a calming effect when overstimulated.

In addition, adaptogens modulate neurotransmitter production, including serotonin, dopamine and GABA, which helps to stabilize mood and reduce stress. They have antioxidant and anti-inflammatory properties that protect cells from stress-induced damage and promote regeneration.

Studies and scientific evidence

Adaptogens have attracted the interest of many scientists who are researching their effects on physical and mental health. Despite the promising applications of adaptogens such as ashwagandha, rhodiola and ginseng, the German Federal Institute for Risk Assessment (BfR) emphasizes that scientific evidence for adaptogens is often insufficient.

Effect on physical and mental health

However, scientific research shows interesting results:

• Ashwagandha: Studies show that ashwagandha helps the body adapt to stress by regulating stress mediators such as cortisol (sources 1 and 2).
• Schisandra: This plant improves the function of the central nervous system and reduces stress and fatigue (source 6).
• Astragalus: Known for its supportive effect on the immune system and the reduction of inflammation, which can contribute to better stress management (sources 7 and 8).
• Ginseng: Boosts cognitive function and combats fatigue, which improves overall stress management (sources 9, 10 and 11).
• Roseroot: Reduces stress symptoms and improves concentration; the effects are often visible within a week (sources 13 and 14).

Long-term studies and results

Despite these positive indications, there is often a lack of long-term studies that can prove the long-term effectiveness of adaptogens. As the BfR notes, adaptogens are classified as food supplements, which means that their effects are not subject to the same rigorous testing and regulation as drugs. There is also a lack of scientific studies confirming the effectiveness of lesser-known adaptogens such as maca and cordyceps.

“Research on adaptogens shows great potential, but thorough adaptogen research is still needed to draw definitive conclusions.”

Tips on the use of adaptogens

The correct use and benefits of adaptogens can be crucial to achieving their full effect. Adaptogens are often taken as extracts in the form of capsules or tablets, as teas require large quantities to achieve the desired effect. When taking adaptogens, it is helpful to follow the specific tips for using adaptogens. Here are some practical tips to get the best results:

1. Consistency: For best use and benefit, take adaptogens regularly and over a prolonged period of time. This supports the body, especially during stressful times, by regulating hormonal balance and minimizing stress levels.
2. Dosage: Follow the manufacturer’s instructions regarding dosage. The recommended amount may vary depending on the product and manufacturer.
3. Form: Adaptogens are available in various forms, including capsules, powders and teas. Choose the form that best suits your lifestyle. Teas can have a calming effect, while capsules and powders are more practical for daily use.
4. Integration into the diet: Adaptogens can be perfectly integrated into smoothies, teas or meals. For example, maca powder can be mixed into smoothies, while turmeric is often used in golden milk or soups.

The time of day can also influence its effectiveness. Ashwagandha is particularly recommended in the evening to improve sleep quality, while roseroot can be taken in the morning to increase mental performance and stamina. A study conducted in 2012 showed that Rhodiola rosea significantly reduces stress symptoms.

Finally, it is important to obtain adaptogens from reliable sources such as health food stores, pharmacies or reputable online stores. High-quality products ensure optimal use and benefits and minimize the risk of unwanted side effects.

A 1989 study showed the effectiveness of turmeric in relieving stress-related dyspepsia. This underlines the importance of scientific evidence in the use of adaptogens.

What you should consider when buying adaptogens

When buying adaptogens safely, it is important to pay attention to certain quality features and to find out about possible side effects and overdoses. These aspects help to ensure the quality of adaptogens and minimize health risks.

Quality characteristics of plants and mushrooms

Adaptogens such as ashwagandha, Siberian ginseng and rhodiola rosea should be organically grown and purchased in their pure, unprocessed form wherever possible. Make sure that the products do not contain any additives such as fillers or artificial flavors.

Quality products should also be tested for harmful substances such as pesticides and heavy metals. It is good practice to ask for laboratory certificates that confirm the purity and effectiveness of the product.

Side effects and overdose

Although adaptogens are generally considered safe, they can cause side effects if overdosed or used improperly. For example, too high a dose of ashwagandha can lead to gastrointestinal discomfort. It is therefore important to stick to the recommended dosage, which is usually between 250-600 mg per day.

Buying adaptogens safely also means finding out about possible interactions with other medications. People with chronic illnesses or pregnant women should consult their doctor before taking adaptogens.

Through careful selection and responsible use, consumers can make the most of the quality of adaptogens and their health benefits.

Stress management with adaptogens in practice

Adaptogens offer an excellent opportunity to optimize practical stress management in everyday life. They support the body in adapting to stress factors and promote well-being in a natural way. One of the easiest ways to integrate these medicinal plants into your daily routine is to use them in powdered form in smoothies or teas. This allows for seamless integration into everyday life without causing additional stress.

Ginseng (Panax ginseng), for example, contains ginsenosides, which are known to support the HPA axis and improve cognitive function. Taking around 400 mg of a 10:1 extract daily can effectively reduce both stress and fatigue. Ashwagandha (Withania somnifera) is another remarkable adaptogen traditionally used in Ayurvedic medicine. With a dosage of 400-500 mg per day, ashwagandha can help to lower cortisol levels and strengthen the immune system.

For those looking to boost their mental and physical performance, Rhodiola rosea may be a good choice. This plant contains rosavins that support mood and cognitive performance. A dosage of about 100 mg of a 4% rosavin extract daily can help to better manage stress while increasing mental stamina.

It is important to note that adaptogens such as Eleutherococcus senticosus (Siberian ginseng) and Maca peruviana can also contribute to natural stress management by improving energy and blood circulation in the body. When taking adaptogens, however, attention should always be paid to individual tolerance and possible side effects. Pregnant women and people with autoimmune diseases should consult their doctor before use to ensure that it is safe and effective.