The Healing Power of Adaptogens
By Helen Batmany
Masters in Human Nutrition
In today’s busy world, stress has become a part of daily life. As people search for natural solutions to regain balance and calm, ancient remedies for healing stress has regained attention.
Scientists developed the term adaptogens to describe natural substances found in certain plants and mushrooms that help the body in adapting to and recovering from stress.
Today, they are available in a variety of forms, such as teas, powders, tinctures and capsules..
Characteristics of adaptogens
- Non-toxic when taken in normal doses
2. Support the body in managing stress
3. Help restore the body’s natural balance
How Adaptogens work
Adaptogens work by balancing chemical reactions in the body. For instance, if you’re stressed and consequently your cortisol hormone levels increase, an adaptogen may help lower them resulting in reduced stress.
In addition, if you’re dealing with chronic fatigue and low cortisol, an adaptogen can help normalise your cortisol levels, promoting balance and restoring your energy.
Adaptogen
1. Reishi Mushroom: The Queen of the
Mushroom Kingdom
Reishi mushroom, also known as lingzhi, is a type of medicinal mushroom that is large and shiny. It has been used to reduce stress for centuries, mainly in Asian countries.
Traditional Uses and Benefits
Reishi mushrooms are valued for their ability to reduce stress, improve sleep, fight fatigue and support immunity. Rich in nutrients, they contain around 400 active compounds, including calming triterpenoids like ganoderic acids. Reishi’s strong antioxidant properties also help combat oxidative stress and boost immune function, contributing to improved mood and overall well-being.
How to Consume Reishi Mushrooms
Reishi mushrooms are rarely eaten fresh due to their tough texture and bitter taste. Instead, they are commonly consumed in dried form, often brewed as tea, or taken as an extract, capsule, or powder added to drinks or smoothies.
Research indicates that a daily dose of 2–9 grams of dried mushroom or 1–2 grams of extract may help reduce stress and anxiety.
Possible Side Effects and Interactions
Reishi mushrooms can cause allergic reactions in some individuals including:
Dryness in the mouth or nose
Rash
Dizziness and headaches
Bloody stools
Additionally, reishi mushrooms may increase the risk of bleeding and could interact with medications, particularly those for high blood pressure.
Always consult a healthcare provider before adding reishi supplements to your routine.
2. Tulsi (Holy Basil): The Queen of Herbs
Tulsi, or holy basil, is native to India and sacred in Hindu tradition. It is a fundamental herb in Ayurvedic medicine and has been extensively researched for its therapeutic properties.
Tulsi as an Adaptogen
As an adaptogen, tulsi helps the body handle various types of stress. Tulsi contains powerful compounds like triterpenoids, α-pinene and limonene in addition to compounds like eugenol, ursolic acid and caryophyllene contributing to:
Neuroprotective effects
Cortisol regulation
Enhanced emotional balance
Increased mental clarity and relaxation
How to Consume Tulsi
Tulsi is commonly consumed as brewed tea, it can also be taken as fresh or cooked leaves, capsules, tablets, liquid extracts, tinctures, or powder (added to soups or doughs).
Studies suggest that 300-2000 mg a day may help reduce stress and anxiety levels.
Possible Side Effects and Interactions
Consuming tulsi is generally safe however in some cases it may
Trigger allergies
Cause blood thinning
Affect sperm count
To be cautious, tulsi supplements should be avoided in pregnant or breastfeeding women. Additionally, individuals with low thyroid function are advised to refrain from consuming tulsi.
3. Ashwagandha
Ashwagandha, also known as Indian ginseng, is a powerful medicinal herb that has been used for thousands of years in traditional Ayurvedic medicine.
Native to India, Sri Lanka and Nepal, this adaptogenic plant is known for its ability to help the body manage stress-related conditions such as anxiety and insomnia.
Traditional Uses and Benefits
Modern research supports many of ashwagandha’s traditional uses. It appears to lower cortisol levels and reduce the activity of the hypothalamic-pituitary-adrenal (HPA) axis; the system responsible for regulating the body’s response to stress.
Ashwagandha’s key benefits come from its compounds which contain anti-inflammatory and antioxidant properties that support overall health and well-being.
How to Consume Ashwagandha
Ashwagandha’s leaves and roots can be enjoyed as a tea or taken in the form of capsules, powder and liquid extract.
Most studies suggest taking 250–600 mg daily may help reduce stress and anxiety levels.
Possible Side Effects and Precautions
While ashwagandha is generally considered safe for short-term use (up to three months), it’s important to be aware of possible side effects and interactions:
May cause drowsiness, stomach upset, diarrhoea, or vomiting
Should be avoided during pregnancy and breastfeeding
May interact with medications, including:
Diabetes medications
Blood pressure medications
Thyroid hormone treatments
Can increase testosterone levels
should be avoided for individuals with hormone-sensitive prostate cancer
Whether taking these adaptogens as supplements or enjoying them as a tea, it’s important to consult a healthcare professional; potential side effects and interactions with medications may pose risks.
