Adaptogens have been known for a very long time. Even so, their full potential was not fully understood.
They are quickly gaining popularity, among other reasons because they can be successfully used both to shape the physique and to improve mental functions.
Adaptogens – what are they and why use them?
Adaptogens have been with us for thousands of years and were initially widely used for medicinal purposes. Over time, their range of uses began to expand, as their potential for mental and physical functions was noticed.
In Poland, they are not as well known and valued as in many other countries, although they are slowly gaining popularity. Besides, active people working on their physique and improving physical parameters have certainly often turned their attention to, or heard about, ginseng.
Let's start with the fact that the name of the whole group of substances comes from the Latin word „adaptare”, meaning adaptation. Basically, it is about the ability to adapt and survive in difficult conditions. Their action is mainly associated with increasing resistance and a suppressive effect on cortisol, which lowers stress levels.
Currently, stress is a daily companion of humans, which is a factor increasing the risk of many complications and diseases. Of course, adaptogens share features common to the whole group, although each individual substance also has its own unique characteristics affecting the body of the person taking it.
Adaptogens – how do they affect the body and who are they recommended for?
Strictly speaking, adaptogens can be recommended to anyone who places a lot of physical and/or mental strain on themselves. Of course, this refers to healthy people who are not struggling with very serious health conditions. Pregnancy may also be a contraindication – in that case, it is a good idea to consult a specialist about supplementation.
Under normal conditions, adaptogens should not cause problems. It is a matter of selecting the right product according to the goal we want to achieve. Even so - apart from pregnancy and breastfeeding - they are not recommended if we are taking antidepressants, anticoagulants, insulin preparations, or in cases where we consume excessive amounts of alcohol.
For example, for gentle stimulation, mental clarity and improved memory, I personally use a combination of bacopa monnieri + gotu kola + ginkgo biloba. In turn, before training and/or before bed, depending on current needs, I supplement with ashwagandha. Interestingly, when taken before bed it can help with falling asleep and regeneration. In general, the flagship function of this group of substances is to increase resistance to stress, lower excessively high cortisol levels, improve the functioning of the immune system and have a beneficial effect on the nervous system.
The adaptation resulting from the use of adaptogens is not limited to stress alone. It may also involve helping the body adapt to intense physical exertion. On the other hand, extreme training is also a dose of stress for the body.
Herbs showing adaptogenic potential have a truly wide spectrum of action. That is why it is so important to match the right product to the body's needs. It should be remembered that everyone is different and may feel the supplement's effects to a different extent.
Several rules, or rather conditions, have even been established that a substance should meet in order to be classified as an adaptogen. First of all, it cannot be toxic to the body. It should also demonstrate beneficial and multi-directional effects relating to more than one system.
In addition, these herbs should lower stress levels, its impact on the whole body, and reduce the possible effects of exposure to stressors. Interestingly, adaptogens also have a positive effect on the adrenal glands, which are usually heavily burdened by the action of stressors.
Many of them also affect mental functions, such as the ability to learn, memory, mental clarity and the course of thought processes. They often also provide psychological comfort, add energy and have a beneficial effect on motivation to act.
The popular, valued and general properties attributed to the group of adaptogens can safely include:
- stress reduction and lowering cortisol,
- immunostimulating effect,
- anti-inflammatory effect,
- antioxidant effect, reduction of oxidative stress,
- reduction of feelings of anxiety,
- minimizing nervousness and irritability,
- increased psychological comfort,
- increased psychophysical energy,
- improvement of some mental functions,
- increased vitality,
- support for the functioning of the nervous and immune systems.
Some sources also mention that adaptogens have properties conducive to improving cells' sensitivity to the action of insulin. In that case, they can certainly be used, e.g. in
insulin resistance.
The most popular adaptogens worth paying attention to include:
- ashwagandha,
- Rhodiola rosea,
- bacopa monnieri,
- gotu kola,
- ginseng (Siberian and Korean),
- Schisandra chinensis,
- Lion’s mane,
- cordyceps.
