What are Adaptogens and How do they Improve Mental Health?

TLDR: Adaptogens for Mental Health Improvement

This article explores adaptogens, a class of herbs that can help improve mental health and stress resilience. Key points include:

1. What adaptogens are and how they work

2. Their benefits for stress, anxiety, and depression

3. Specific adaptogens and their mental health effects

Key takeaways:

• Adaptogens help regulate the body's stress response

• They can reduce cortisol levels and increase stress resilience

• Popular adaptogens include ashwagandha, rhodiola, ginseng, and holy basil

• Each adaptogen has unique benefits for mental health and mood

Wise Mind Nutrition emphasizes:

• Starting with one adaptogen at a time to assess individual effects

• Consulting a healthcare professional before starting any new supplement

• Using adaptogens as part of a broader mental health and wellness approach

The article concludes that adaptogens can be a valuable addition to a self-care routine for mental health support when used appropriately.

[Read full article for in-depth explanations of each adaptogen and scientific references]

What are Adaptogens?

Adaptogens are a class of herbs used for centuries in traditional medicinal practices. These herbs can help the body adapt to stressors and increase stress resistance [1]. They are generally considered safe for ongoing use and have been used to treat multiple health conditions, including anxiety, depression, and stress-related disorders. This article describes adaptogen's benefits for stress, mental health, and mood.

How do Adaptogens Work?

Adaptogens can help increase the body's resilience to physical, chemical, and biological stressors. They do this by regulating the body's endocrine system, which includes the hypothalamus, pituitary gland, and adrenal glands. 

These glands together regulate the release of hormones throughout the body. When the body is under stress, the hypothalamus releases a hormone that triggers the pituitary gland to release a hormone that ultimately stimulates the adrenal glands to produce cortisol, the stress hormone. This hormone plays a crucial role in the body's fight-or-flight response to stress.

While cortisol is essential in small amounts, prolonged exposure to stress and high cortisol levels can lead to various health problems, including adrenal insufficiency, anxiety, depression, and other mental health disorders. People with anxiety disorders and panic attacks can benefit from adding non-pharmaceutical stress relievers to their routines. 

Adaptogens work by reducing the adverse effects of cortisol and other stress hormones by supporting the body's natural stress response. They help balance the body's hormones and increase its ability to cope with stress. Therefore, adaptogens are frequently used for mental wellness goals.

Adaptogens for Stress and Mental Health

Anxiety and depression are two of the most common mental health disorders. According to the World Health Organization (WHO), depression is the leading cause of disability worldwide. And the number of people suffering from anxiety and depression is growing daily due to the current uncertainties related to economic stress, social isolation, and other factors such as rising technology use.

Therefore, there is a growing interest in finding natural remedies that can improve mental health and alleviate the symptoms of anxiety and depression. And this is where adaptogens come in. Ayurvedic wisdom suggests combining herbs, but many prefer experimenting with these one at a time to notice any effects. However, many popular supplements mix herbs together for the most benefit. Some adaptogens take several weeks to have an effect.

The best adaptogens for stress, mood, and mental health include:

Ashwagandha

Ashwagandha is an adaptogenic herb used in traditional Ayurvedic medicine. It has been shown to reduce stress and anxiety, improve cognitive function, and may be helpful for obsessive-compulsive disorder [2]. Some people report adverse side effects such as heart racing and anxiety, so starting with a small dose is best to ensure you tolerate it well.

Rhodiola Rosea

Rhodiola is a traditional medicinal herb for treating fatigue, stress, and cognitive impairment. It has been found to improve mood, cognitive function, and physical performance [3,4]. Rhodiola can be stimulating; we use it to help people get off caffeine. If you want to decrease your caffeine intake, Rhodiola might be helpful. This adaptogen is best taken in the morning.

Ginseng

Ginseng is a root used in traditional Chinese medicine for thousands of years. It has been shown to reduce stress, improve cognitive function, and enhance mood through its anti-inflammatory properties [5]. Many people use ginseng to support athletic performance, which has multiple benefits for mental health. Meanwhile, the overall evidence supporting its use needs to be more conclusive.

Holy Basil

Holy basil, or Tulsi, is a spiced tea in traditional Indian medicine. It is known for its stress-reducing properties and has been shown to improve mood and cognitive function [6]. Holy basil leaves also contain zinc, iron, and chlorophyll, all nutrients associated with mental health benefits. If you use holy basil essential oil, the nutrient profile will change.

Conclusion

Adaptogens are a promising natural remedy for improving mental health and reducing stress and anxiety. Adaptogenic herbs have been used for centuries to support the body's natural stress response and promote overall health and well-being. These dietary supplements are generally safe and should be experimented with one at a time to ensure they fit your body well. They can help you get through challenging times and stay energized when feeling overwhelmed. 

If you're struggling with mental health issues, talk to your doctor, registered dietitian nutritionist, or qualified mental health professional before taking any new supplements or herbs. A practitioner can help you with dosing instructions because sometimes it is helpful to take larger doses than many supplements provide. If used selectively and as part of a broader mental health and wellness approach, adaptogens can be a helpful and nourishing addition to your self-care routine, to reduce fatigue and improve your immune system. 

The Wise Mind Nutrition program can help you utilize the power of nutrition in supporting your mental health. Our program uses a food-first approach but can make broad supplement recommendations based on your intake data. Start with a free trial and see if the message resonates with you.

References 

1. Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharm. 2010;3(1):188-224. doi:10.3390/ph3010188

2. Tandon N, Yadav SS. Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments. J Ethnopharmacol. 2020;255:112768. doi:10.1016/j.jep.2020.112768

3. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiat Clin. 2018;22(4):242-252. doi:10.1080/13651501.2017.1417442

4. Cropley M, Banks AP, Boyle J. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. Phytother Res. 2015;29(12):1934-1939. doi:10.1002/ptr.5486

5. Im DS. Pro-Resolving Effect of Ginsenosides as an Anti-Inflammatory Mechanism of Panax ginseng. Biomol. 2020;10(3):444. doi:10.3390/biom10030444

6. Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Medicine. 2014;5(4):251-259. doi:10.4103/0975-9476.146554