Adaptogens
What are adaptogens and what do they do?
Adaptogens are herbs, roots, and other plant substances that are believed to help the body manage stress and restore balance after stressful situations.
Here are some successful adaptogens and what they do:
Ashwagandha:
Ashwagandha is a calming adaptogen with the main action of acting like a hormonal precursor. It increases lutenizing hormone. This is great but what does it mean? It increases your DHEA testosteronee, which then decreases your cortisol (this lowers anxiety and depression). Ashwagandha may also decrease delayed onset muscle soreness and regulate blood sugar control. The smallest effective dose of Ashwagandha is 250 mg a day for stress reduction and anti-inflammatory benefits. I would caution that Ashwagandha affects your thyroid hormones. If you’re on thyroid medicine, you should not take this!
Holy Basil:
This is not your typical basil. The main function is to reduce anxiety and stress. It helps combat stress, improve blood sugar control, etc. The smallest effective dose is 500mg twice a day. You shouldn’t use Holy Basil if you’re on anti-coagulants as it reduces blood clotting.
Rhodiola Rosea:
The main function here is to combat fatigue and improve cognitive function. It’s a natural stimulant that helps balance your levels of things such as serotonin, norepinephrine, and dopamine. Taking this can help with concentration, reduce mental fatigue, decrease anxiety and irritability, etc. The smallest effective dose is 150mg twice a day. Take this early in the day as it does increase energy. Don’t take if you’re on immunosuppressants or MAOIs (class of antidepressants).
Schisandra:
The main function is to boost endurance, mental performance, and working capacity. It stimulates your central nervous system, improves cognition, and balances neurotransmitters. The smallest effective dose is 13.5 mg per kg of body weight per day. Do not take this late in the day, it can increase heart burn or upset your stomach.
MACA:
The main function is sex hormone support. It regulates adrenal and thyroid function and could also work as a steroid hormone. MACA can improve both mood and energy levels, which can relieve brain fog, and decrease anxiety and depression popular with menopause. The smallest effective dose is 2g per day for vasomotor and hormonal symptoms, or 3.5 g per day for mood and psychological benefits. Don’t use MACA with thyroid medication.
With anything, you should ALWAYS talk to a doctor about taking adaptogens before you introduce them into your diet. Slowly introduce one at a time. If one adaptogen benefits you, there is no need to add another as the less you take the better!
