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Adaptogens Explained: What They Are & How They Work
What are adaptogens? Learn how adaptogenic herbs work, which types are most common, and how to choose a format you’ll actually stick with.
Adaptogenic Herbs Explained: What Is an Adaptogen and How Do They Work?
Over the last few years, adaptogens have surged in popularity. As you’ve likely observed, they can now be found in a variety of products like teas and functional beverages to snack foods and even skincare. But adaptogens are nothing new. These herbs have been used for centuries for their therapeutic properties in traditional Chinese medicine.
More recently, adaptogens had a wave of interest back around World War II1, as scientists studied these herbs to support the health and resilience of their soldiers. At this time, they were looking for ways to fortify these men under demanding conditions, including thirst, hunger, and fatigue. These days, most of us are looking for similar effects, searching for ways to boost energy and function at our best, proving that adaptogens are still relevant today.
What is an Adaptogen?
Adaptogens are bioactive compounds found in natural substances, like herbs or mushrooms, that support the management of stress in the body. In general, they work to maintain balance under pressure, bringing the body back to a state of homeostasis.
This support can be helpful to counteract the tension our bodies endure when we experience anything from physical exertion, emotional fatigue, or even lack of sleep. Each of these stressors can affect our overall bodily balance, which can wreak havoc to our physiological systems over time. This chronic stress can lead to increased inflammation, blood sugar imbalances, weakened immune function, impaired digestion, and cortisol dysregulation. Research2 even shows that long term elevated stress is associated with a higher risk of health issues, including metabolic and cardiovascular concerns.
Common Types of Adaptogenic Herbs
There are many types of adaptogens, each associated with different therapeutic benefits. The most widely studied adaptogen is ashwagandha. This herb has been linked to stress support3 as well as enhanced sleep support4. Another adaptogen commonly used is rhodiola rosea. This plant has been studied for its role in helping combat fatigue and supporting mental endurance5. Holy basil, also known as tulsi, is known for its calming properties6 and its effects on mood stability. Ginseng, another well-known adaptogen, has been used for years to boost energy levels and protect immune function7. Lastly, cordyceps, a functional mushroom, is recognized for its support of steady stamina and cellular energy. As you can see, each adaptogenic herb supports the body in different ways, each acting through distinct mechanisms.
How do Adaptogenic Herbs Work?
To understand how adaptogens work, we first need to understand how stress works in the body. When under stress, your brain initiates the hypothalamic-pituitary-adrenal axis (HPA)8, which is a cascade of hormone responses that ultimately result in the production and release of cortisol. Cortisol is the body’s primary stress hormone. When elevated, it tells the rest of your body to be in a state of “fight or flight”. Under stressful situations, this “fight or flight” response is critical, helping you to think more clearly and quickly to avoid danger. However, most of us are experiencing chronic stress in situations that don’t warrant this response.
Adaptogens work by supporting healthy cortisol levels, smoothing out this response, helping your body react more appropriately to stress. It’s important to note, however, that adpatogens are not fast-acting. Instead, their effects compound over time, helping your body adapt to ongoing stress rather than creating immediate effects9.
How to Use Adaptogenic Herbs
Luckily for us, adaptogens can be found in a variety of formats. From capsules and powders to teas and tinctures, you are sure to find a method that suits your lifestyle. Here at Alice, we’re partial to chocolate, since we know the benefits of a healthy habit come from consistency over time. We know you’re more likely to take your daily supplement if it tastes good! But chocolate isn’t just a delicious choice, it’s a functional one. Research10 shows that the lipids found in chocolate can actually increase the bioavailability of the beneficial compounds of certain adaptogens. A true win-win.
Beyond the importance of a lifestyle change, consistency also matters because the therapeutic benefits of these compounds have been shown to accumulate gradually over time9. This means you may notice a more potent effect the longer you take them. However, Alice’s products are formulated with complementary ingredients designed to support both immediate and long term effects. This is where most other adaptogenic supplements fall short. Instead of having to wait a few weeks to experience the effects, you get the best of both worlds, short-term support now and the potential for compounding effects later.
Timing can also play a role in how you plan to use these herbs. Energizing adaptogens like cordyceps are best consumed in the morning to reap the full benefits and so as to not disrupt your sleep. Brainstorm was designed for precisely this purpose, to provide a boost of natural energy and focus. Conversely, calming herbs like ashwagandha are recommended for consumption at night to encourage your body for rest and relaxation. This is where Nightcap is a perfect solution, to promote a calming mind and support deep sleep.
Are Adaptogens Safe?
In general, adaptogenic herbs are well-tolerated and safe for most individuals. However, those that are pregnant or breastfeeding should avoid these supplements, as there is not enough research to verify safety in this population. Likewise, people with autoimmune conditions should seek caution before adding adaptogens into their daily routines. Additionally, like with any supplements, some side effects are possible, including gastrointestinal discomfort or disruption in sleep.
More importantly, these supplements can interact with other medications. Depending on the medication you take, your interaction can range in severity. If you currently take medications, especially medications to manage blood pressure, diabetes, anxiety, thyroid conditions or sleep, it’s best to contact your healthcare provider before ingesting adaptogens.
Disclaimer: This blog contains promotional content about our products. The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. This content is not a substitute for medical advice. Always consult your healthcare provider before making changes to your wellness routine, especially if you are pregnant, nursing, taking medication, or have a medical condition.
References:
1. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743
2. Panossian A. Understanding adaptogenic activity: Specificity of the pharmacological action of adaptogens and other phytochemicals. Annals of the New York Academy of Sciences. 2017;1401(1):49-64. doi:10.1111/nyas.13399
3. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. Published 2019 Dec 25. doi:10.7759/cureus.6466
4. Kelgane SB, Salve J, Sampara P, Debnath K. Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study. Cureus. 2020;12(2):e7083. Published 2020 Feb 23. doi:10.7759/cureus.7083
5. Lekomtseva Y, Zhukova I, Wacker A. Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial. Complement Med Res. 2017;24(1):46-52. doi:10.1159/000457918
6. Lopresti AL, Smith SJ, Metse AP, Drummond PD. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Front Nutr. 2022;9:965130. Published 2022 Sep 2. doi:10.3389/fnut.2022.965130
7. Hyun SH, Ahn HY, Kim HJ, et al. Immuno-enhancement effects of Korean Red Ginseng in healthy adults: a randomized, double-blind, placebo-controlled trial. J Ginseng Res. 2021;45(1):191-198. doi:10.1016/j.jgr.2020.08.003
8. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. Published 2019 Dec 25. doi:10.7759/cureus.6466
9. Łysakowska P, Sobota A, Wirkijowska A. Medicinal Mushrooms: Their Bioactive Components, Nutritional Value and Application in Functional Food Production-A Review. Molecules. 2023;28(14):5393. Published 2023 Jul 14. doi:10.3390/molecules281453
10. Renda G, Gökkaya İ, Şöhretoğlu D. Immunomodulatory properties of triterpenes. Phytochem Rev. 2022;21(2):537-563. doi:10.1007/s11101-021-09785-
By Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness, a private nutrition practice and consulting firm. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.
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Brainstorm
Brainstorm
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Brainstorm contains fairly traded organic dark chocolate, organic Lion’s Mane and organic Cordyceps from 100% fruiting body mushrooms, guarana and phosphatidylserine. Each square contains 66mg of natural caffeine which is equivalent to ⅔ cup of coffee.
Vegan, gluten-free, dairy-free, and OU-D kosher certified.
Other ingredients: organic semi-sweet 72% dark chocolate (organic unsweetened chocolate, organic cane sugar, organic cocoa butter), coconut oil, cocoa butter
Allergens: Coconut, Soy
Processed on shared equipment and may contain peanuts, tree nuts, milk, eggs, or soy.
Each bite of Brainstorm is formulated to boost cognitive function while also delivering an immediate boost to productivity and energy levels.
The long term benefits come from our functional mushrooms. Lion’s Mane and Cordyceps are felt over time — not instantly. When incorporated into a daily routine, the mushrooms’ nutrients compound in your body and become more effective (and noticeable) with sustained use.
Cordyceps works to boost blood oxygen levels to increase full body stamina, vitality, and energy. Lion’s Mane directly stimulates the nerve growth factor to improve memory, cognition, neuroplasticity, and brain health.
We also know that nothing beats instant gratification. That’s why we’ve added Guarana and Phosphaditylserine to our formula. Guarana is a caffeinated Brazilian berry that provides a smooth flow of energy, and Phosphaditylserine is a fatty acid that improves alertness, reaction time, thinking speed, and productivity throughout the day. Each square contains 66mg of natural caffeine which is equivalent to ⅔ cup of coffee.
The result: an indulgent daily routine that’s good for you and only gets better with time.
What to expect:
- In 30 minutes, feel productive and energized
- In 30 days, notice daily flow states, sustained energy and mental clarity
- After 3 months, enjoy memory support, brain health, and daily energy
One square suits most.
Enjoy one dose of Brainstorm when you’re in need of a clean boost of energy. Those looking for a stronger, more prolonged sensation may enjoy a double dose.
With daily use, Brainstorm supports neural connections in your brain for better productivity over time.
We exclusively use organic, fruiting body Lion’s Mane and Cordyceps mushrooms that are hand-harvested when their medicinal compounds are at peak concentration. Our mushrooms are dried in the sun to soak up Vitamin D before undergoing a pure, starch-free extraction process.
All ingredients are third-party lab tested for safety and stability, and mushrooms are third-party lab tested for potency.