I bet that most of you have experienced that unsettling situation when you realized you’ve left your cell phone at home, or perhaps you have your phone with you, but the battery drained. How did you feel? Disconnected. Isolated. Even scared, since you can no longer make an emergency call.
But you know what? Sometimes I miss the old days when cell phones did not exist, at least not as a commodity available to everyone. Those days when we probably lived much more in the present, without being distracted with notifications, incoming emails from work outside working hours, and social media posing. Those days when we were not online 24×7.
No wonder that stress and anxiety levels are record high nowadays. Techniques like yoga, meditation, sound and energy healing can work for some people and I certainly think is the place to start. But what if these natural approaches don’t work? Most people think next step is medication prescribed by their doctor. Products like Prozac and alike, that are not only expensive and have side effects, but also can create dependencies.
The good news is, there’s something else you can try before medication: adaptogens.
What are Adaptogens?
Adaptogens are a class of botanical products like herbs, roots and fungus, with ability to help the body cope with stress. They have been used for centuries in Indian Ayurvedic and Chinese traditional medicines. The term “adaptogen” itself was coined by Russian scientist N. V. Lazarev in 1947 to describe substances that could increase nonspecific resistance to stress.
Therefore, while the notion of adaptogens seems like a discovery within the Western biomedical model, it’s more of a modern categorization or recognition of the value of these ancient herbs and their roles in fostering health and resilience.
Adaptogens work at the molecular level by regulating a stable balance in the hypothalamic-pituitary-adrenal (HPA) axis, which is the primary stress response system of the body. Furthermore, they interact with key molecular stress response pathways, enhancing the body’s resilience to stress, fatigue, and anxiety without disturbing normal biological functions.
Most adaptogens meet the following criteria:
- They are nontoxic.
- They produce a nonspecific response in the body that boosts the body’s natural ability to resist stress.
- They have a normalizing effect on the body.
When a person’s brain and hormones are properly balanced and aligned, his or her mood, metabolism, energy, immune system, and sex drive are healthier and work more efficiently. When these delicate relationships are unbalanced, it can lead to thyroid problems, libido issues, and adrenal fatigue. Mental health medication usually works at this chemical level to restore the balance.
Though additional research is needed to understand the full potential and mechanism of adaptogens and fully incorporate them in the Western medicine, they have empirically shown to improve overall well-being and resilience in the face of stress in Eastern medicines.
If you are considering medication for anxiety or stress, you might want to give adaptogens a try as an alternative, more natural way to restore balance.
Are Adaptogens Safe?
For most healthy people who do not take medication, yes, adaptogens are considered safe for short term consumption (up to 3 months).
However, bear in mind that that despite being “natural” (not created in a lab, like prescription drugs), adaptogens are not free from potential side effects and interactions. Please always check with a doctor or nutrition professional before taking them.
Some populations, like pregnant or breastfeeding women, or people with chronic autoimmune diseases like systemic lupus should not take adaptogens.
Adaptogens are considered supplements and as such, regulations are less strict, and they are not approved by the FDA before being put in the market. To minimize risks, purchase from reliable, 3rd party tested brands. When in doubt, always, always err in the side of caution.
Who’s who in the Adaptogens Zoo?
The list of adaptogens is quite long. Here are a few common ones, and how they might help you:
- Ashwagandha: may help reduce anxiety, depression and insomnia. A study by Chandrasekhar, Kapoor, and Anishetty demonstrated that ashwagandha significantly reduced stress and anxiety in adults when compared to a placebo . My personal experience with ashwagandha is very positive – if taken at night. Otherwise, it makes me drowsy.
- Rhodiola: may help reduce mental and physical fatigue, depression, and pain.
- Ginseng: may help improve cognitive performance and reduced fatigue during mentally demanding tasks. Ginseng was popular among generation X students (born in the 70s). My personal experience with ginseng is that yes, it lived up to the performance expectations, however it also negatively impacted my rest and sleep.
- Maca: may have mood-enhancing and anti-depressant effects. I sometimes add it to my breakfast smoothies or oats. I’m not sure if it helps me, but I don’t take it regularly.
- Turmeric: high in antioxidants, may help encourage a healthy inflammatory response and protect from degenerative eye conditions. Take with black pepper to increase bioavailability. I season my food with turmeric and black pepper whenever makes sense for the dish! Which is most of the veggie or Indian inspired ones.
- Holy basil (Tulsi): may help reduce stress, anxiety, and depression, boost concentration and the immune system and improve sleep. I tried this one in tea, and honestly didn’t feel any benefit. Maybe not for me, but yes for you.
- Reishi: may help boost the immune system.
- Cordyceps: may improve exercise performance and reduce fatigue.
Is Ashwagandha the new Prozac?
No, of course it is not. But like I said, if cleared by your doctor, you might want to give Ashwagandha a try before starting with prescription drugs.
The recommended dose of Ashwagandha is 1000 mg, up to 3 months . It can cause drowsiness, so take it preferably close to bedtime, when your day is cleared from important tasks that require mental sharpness, like managing machinery or making important decisions.
Ashwagandha is commercialized in multiple forms. Teas are an easy way to start, and typically concentration is lower. KSM-66 is the most clinically studied on the market and in general high potency.
More information about Ashwagandha can be found here: https://www.nccih.nih.gov/health/ashwagandha
How to start with Ashwagandha safely
Some things to consider:
- Consult a Healthcare Provider. This is particularly critical if you have any existing health conditions or if you’re taking any medication, as certain adaptogens may interact with them.
- Start with a Low Dosage. I recommend starting with a tea before bed, I like this Elderberry Lemon Balm Immune Stress Yogi Tea. Watch for side effects and if necessary, gradually decrease or increase dosage (up to 1000 mg daily) or switch to pills as your body adjusts.
- Follow Dosage Instructions. Adaptogens are not free from side effects or interactions, and more is not better.
- Choose High-Quality Products. Choose reputable manufacturers who perform quality testing. Look for products that have third-party testing to ensure they include what’s stated in the label.
- Listen to Your Body. Pay attention to how your body reacts and watch for side effects.
My experience with Ashwagandha
Driven by curiosity, I started with the tea I have mentioned above. I had one cup mid afternoon and then I headed out to do some relaxed shopping. Interestingly, I started yawning a lot. Like a lot. I thought: am I this tired? This bored? Until I realized it could be the Ashwagandha, because all that yawning was not “normal”. But it would be good at bedtime indeed!
So next time, I took my tea before bed and I slept really well. I made a habit of taking my cup of tea at night, and besides a good night of sleep, I felt more relaxed during the day. All good!
Since there’s no evidence that Ashwagandha is safe for long term consumption, I decided to take a break. Life was quiet at that point, thus I didn’t need Ashwagandha anymore.
Till life went crazy again.
Then I decided to resort to my herbal friend again. This time, I tried the KSM-66 formula. I can feel for sure that it is stronger. I take it at night and it makes me fall sleep quickly and soundly. It also regulates my stress and anxiety during the day. The bottle has 60 doses, that’s 2 months. I plan to finish the bottle and then take a break again, or if life goes quite again, I may stop earlier. Whatever happens first – hopefully the latest!
Another tool to cope with Stress with Anxiety
If you feel that you need a little more calm in your life, a little help with stress, anxiety and insomnia, you might want to give adaptogens, and more specifically Ashwagandha, a go.
Remember, adaptogens can have unwanted effects and should be approached with caution and gradually, and always listening to our body’s response. And they are not for everyone. But they can be a feasible alternative to prescription drugs.
Always check with a healthcare provider before starting new adaptogen supplements.
Do you take Ashwagandha or other adaptogens? If so, feel free to let me know in the comments.
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