Are adaptogens the SECRET to lowering your stress & cortisol level?

Summary

These studies suggest adaptogens can lower cortisol levels by regulating stress response and homeostasis.

Common adaptogens:

• ashwagandha (Withania somnifera)

• rhodiola rosea (R. rosea)

• schisandra berry/magnolia berry (Schisandra chinensis)

• cordyceps (Cordyceps militaris)

• liquorice root (Glycyrrhiza glabra)

• turmeric (Curcuma longa)

• tulsi/holy basil (Ocimum sanctum)

Introduction

Adaptogens are natural substances that help the body adapt to stress and exert a normalising effect upon bodily processes. They are known for their potential to modulate the stress response, particularly by influencing cortisol levels, a key hormone involved in the stress response.

Key Insights

• Reduction in Cortisol Levels:

  • Adaptogens such as Rhodiola rosea, Schisandra chinensis, and Withania somnifera (ashwagandha) have been shown to reduce cortisol levels in response to stress.

  • Studies indicate that adaptogens can normalise cortisol levels by reducing or increasing levels, thereby balancing the body's stress response.

• Mechanisms of Action:

  • The stress-protective effects of adaptogens are linked to regulating the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in the body's response to stress.

  • Adaptogens influence key mediators of the stress response, such as nitric oxide (NO) and stress-activated protein kinases, which regulate cortisol levels.

• Clinical and Experimental Evidence:

  • Both animal studies and human clinical trials have demonstrated the efficacy of adaptogens in reducing cortisol levels and improving stress resilience.

  • Adaptogens like Rhodiola rosea and Schisandra chinensis have significantly reduced stress-induced cortisol increases in various experimental models.

• Cognitive and Mental Health Benefits:

  • Adaptogens have been shown to improve cognitive function, attention, and mental work capacity under stress.

  • They exhibit anxiolytic and antidepressant effects, contributing to better mental health during stressful conditions.

• Synergistic Effects and Combinations:

  • Combinations of different adaptogenic plants can provide unique and enhanced stress-protective effects that are not achievable by individual components alone.

Conclusion

The collective evidence from various studies suggests that adaptogens can effectively reduce stress levels by enhancing the body's adaptability and resilience. They achieve this through multiple mechanisms, including modulation of the neuroendocrine-immune system, activation of stress-response pathways, and reduction of stress markers like cortisol. Additionally, adaptogens improve cognitive function and mental health, making them a promising natural solution for managing stress.

WARNING: Adaptogens can have a powerful effect; cortisol is required for normal bodily function, so take extra care when using them. Altering your cortisol levels is not recommended throughout the year but for short bursts during stressful periods.

Sources:

1. A. Panossian et al. "Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress‐ and aging‐related diseases." Medicinal Research Reviews, 41 (2020): 630 - 703.

2. A. Panossian et al. "Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals." Annals of the New York Academy of Sciences, 1401 (2017).

3. A. Panossian et al. "Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity." Pharmaceuticals, 3 (2010): 188 - 224.

4. A. Panossian et al. "Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones.." Phytomedicine : international journal of phytotherapy and phytopharmacology, 16 6-7 (2009): 617-22 .

5. A. Panossian et al. "The Adaptogens Rhodiola and Schizandra Modify the Response to Immobilization Stress in Rabbits by Suppressing the Increase of Phosphorylated Stress-activated Protein Kinase, Nitric Oxide and Cortisol." Drug Target Insights, 2 (2007): 39 - 54.

6. W. Dimpfel et al. "Effects of an Adaptogenic Extract on Electrical Activity of the Brain in Elderly Subjects with Mild Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled, Two-Armed Cross-Over Study." Pharmaceuticals, 13 (2020).

7. E. Greene et al. "Effects of Herbal Adaptogen Feed-Additive on Growth Performance, Carcass Parameters, and Muscle Amino Acid Profile in Heat-Stressed Modern Broilers." Frontiers in Physiology, 12 (2021).

8. Lian-ying Liao et al. "A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide." Chinese Medicine, 13 (2018).

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