What are Adaptogens?
By Cecile Adkins EdD, RDN, LDN
Registered and Licensed Dietitian Nutritionist
You may have heard the term ‘adaptogen’ and wondered, adapt-o what? ‘Adapt’ is a familiar word meaning to modify or alter. An ‘ogen’ when used as a suffix, means “creator of” (Cross & McWay, 2020). Adaptogen then refers to a way to adapt or a new way of doing something.
In dietary terms, adaptogens are certain herbs, roots, and other plants that are beneficial to the body by helping it adapt.
Functions of Adaptogens
Adaptogen plants can help the body respond to, adapt to, or resist stress. These stressors can be from injury, inflammation, trauma, infection, fatigue, or anxiety (Kuphal, 2020; Panossian, 2017).
The focus on using adaptogens to help treat stress is significant because stress is a large contributor to chronic health problems (Todorova et al., 2021). Adaptogens can help bring the body back in balance and lessen the negative impact of chronic stress.
Chronic health problems associated with stress include
· Weakened immune system
· Risk of cardiovascular issues and heart disease
· Increased risk of Type 2 diabetes
· Insomnia
· Weight gain, and obesity
· Contributes to digestive issues, headaches, muscle tension, and memory issues (MayoClinic, 2024)
While adaptogens are mainly promoted to help manage stress, they can also work to help regulate immune function, metabolism, digestion, and mood (Kuphal, 2020). While adaptogens can be beneficial to overall health and wellbeing, exactly how they function at the chemical level in the body is not fully understood (Panossian, 2017). Research continues to better understand their function, use, and classification (Kuphal, 2020).
Sources of Adaptogens
Some adaptogens can be consumed as part of a healthy diet as whole plants. We currently hear the most about certain types of mushrooms that function as adaptogens, such as cordyceps and reishi (Kuphal, 2020). Many other plants are also considered adaptogens, and some of the most common include:
· Ashwagandha
· Ginseng
· Rhodiola
· Schisandra
· Licorice root
· Holy basil (Todorova, 21)
Adaptogens in supplement form (powders, pills, etc.) are not regulated by the Food and Drug Administration (FDA). They can be included as herbal remedies or as a supplement to a healthy diet.
Safety of Adaptogens
Adaptogens are generally considered safe as they have been used for centuries in Traditional Chinese Medicine and by herbalists. They are currently making a strong appearance in the dietary supplements market in the West (Liao et al., 2018; Winston, 2019). While generally considered safe, adaptogens can cause side effects or interfere with certain medications. As ongoing research sheds light on how the chemical components of adaptogens function in the body, monitoring for safety will continue to provide information and updates.
In Summary
Adaptogens are certain herbs, roots, and plants that have specific chemical compounds that help the body manage stress and other chronic health issues. While their function and impact in the body is not fully understood, research is ongoing.
Adaptogens have long been used in Traditional Chinese Medicine and by herbalists to treat chronic stress and health issues. Adaptogens are not a fix-all cure or magic bullet; they cannot treat or manage stress or other health issues alone without dietary and lifestyle habits that support overall good health.
If you’re looking for diet or lifestyle changes that include some natural supplements to manage stress, adaptogens may help. Always check with your doctor or pharmacist about interactions with medication. Consider working with a certified herbalist who has the most knowledge about adaptogens to help with stress and specific health needs.
Remember, dietary supplements are not regulated by the FDA, and they can never replace a healthy diet.
References
Cross, N. & McWay D. (2020). Stanfield’s Essential Medical Terminology (5th ed.). Burlington, MA: Jones & Bartlett Learning.
Kuphal, G. (2020). Adaptogens. U.S. Department of Veterans Affairs. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/adaptogens.asp
Liao, L. Y., He, Y. F., Li, L., Meng, H., Dong, Y. M., Yi, F., & Xiao, P. G. (2018). A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chinese medicine, 13, 1-12.
MayoClinic. (2024). Chronic stress puts your health at risk. Retrieved from
Panossian, A. (2017). Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals. Annals of the New York Academy of Sciences, 1401(1), 49-64.
Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D., & Ivanova, S. (2021). Plant adaptogens—History and future perspectives. Nutrients, 13(8), 2861.
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