Adaptogens—such as bacopa monnieri, ashwagandha, ginseng or rhodiola rosea—are a group of substances that are gaining popularity at an incredible pace.
They are used to protect and improve brain function, as “brain doping,” for their adaptogenic properties, and also because of the range of health benefits associated with their use.
When it comes to
adaptogens and supplementation, the first step should be to determine your expectations regarding their effects, the purpose, and the condition of your body. Then, to make a more conscious and therefore better choice, it is worth focusing on the general benefits and those characteristic of a given extract.
It should be remembered that these substances are characterized by a wide range of properties, so the medications being taken and any contraindications that may arise in the context of specific conditions should be taken into account.
Adaptogens – basic effects and benefits
The fact is that they really do work, and that is where we should start. Nevertheless, the degree of their effect may vary depending on many factors—every person and every body is different.
Some extracts take effect slowly, while with others you can safely expect faster results. A lot also depends on the area of action we want to focus on. To increase and speed up results, and additionally complement the effect of one substance with the beneficial properties of another, combinations of adaptogens are often used. Let us start, however, with the general properties of our herbal allies.
Effects characteristic of the group of extracts that make up adaptogens:
- increasing resistance to stress and reducing stress levels,
- improving the body's resistance,
- improving mental performance and cognitive functions,
- protecting the brain and nervous system,
- antioxidant effect,
- anti-inflammatory effect,
- supporting physical and mental exertion,
- improving health and well-being.
Below you will find links to texts that describe the effects of individual adaptogens in a bit more detail:
Additionally, vital mushrooms with adaptogenic effects + their use and combinations:
Contraindications:
Of course, supplementation of this type is not recommended for children, and each product should be used sensibly, after weighing the pros and cons. A good example of people who should exercise caution are pregnant and breastfeeding women, and those taking anticoagulant, immunosuppressive or antidiabetic medications.
It is worth keeping in mind that this text is informational and educational in nature, and its use—especially in the case of diseases and ailments—should be consulted with an expert or specialist.
Use:
As I have said many times, supplementation and doses of specific products should be selected individually. Every body is different, so the same amount of extract may be experienced differently. Nevertheless, servings should stay within safe limits. Of course, much depends on the raw material used in the supplement.
Ashwagandha
Depending on the raw material, doses most often range from 200mg to 500mg (sometimes 600mg) per serving. However, there are situations in which those norms are exceeded—servings of up to 1000mg or even 1500mg are used. Ashwagandha works well after just a few servings (depending on the goal), although it shows its potential when used regularly over a longer period. A positive is that it has a long-term effect. It can be taken before exertion or—in appropriately selected doses—in the evening, to improve sleep quality.
Siberian ginseng
Both popular varieties of ginseng (Siberian and Korean) are considered extracts that improve vitality. They have a beneficial effect on immunity and physical performance. For optimal results, doses starting from 100mg are recommended. Most often, however, they range from 200mg to 1000mg.
Korean ginseng
The Korean variety of ginseng has a more energizing effect and may even help improve sexual function. Not to mention the benefits for physical exertion, mental performance and greater stress resistance. Usually doses of 200-400mg are used. Here too, use depends on the so-called standardization.
Bacopa monnieri
Small-leaved bacopa will be a great aid for the brain, the nervous system, and for improving short- and long-term memory. It takes effect quite slowly, although regular, consistent use pays off. Doses from 200mg to 600mg per day are most often used.
Roseroot (rhodiola rosea)
Rhodiola rosea of course has adaptogenic effects, increases resistance to stress and lowers its level. Nevertheless, supplementation with it is accompanied by increased energy for action. Like ashwagandha, it works well “in the short term”, but its real potential lies in longer, regular use. Due to its energizing potential, it works very well in the morning. Doses from 250mg up to around 700mg per day are considered optimal.
In summary:
Personally, I took all adaptogens after a meal, in the first part of the day. Rhodiola in particular helped me get ready for action when needed. On the other hand, ashwagandha worked well before physical exertion or in the evening—depending on needs and dose.
The fact is that adaptogens combine very well with one another, complementing each other and acting synergistically. For me, the combination of rhodiola and ginseng or bacopa monnieri worked well. Depending on the need, you can also take both varieties of ginseng together with ashwagandha, creating an energizing blend that supports the body, the mind, immunity and, as a result, overall health.
In the case of combinations, larger doses are not always necessary. The best option is to start with a smaller dose and then observe the body and its response in order to choose the one that suits you individually.
