5 Adaptogenic herbs for stress relief

Adaptogenic herbs, such as schisandra, provide nutrients that help the immune system enhance physical and mental performance¹. Other adaptogenic plants, such as rhodiola, help the body adapt to emotional stress and physical exertion, while also stimulating the nervous system².

Adaptogenic herbs are recommended as a supplement to help overcome challenges associated with our daily work or study, and even sports activities. This is because the term "adaptogenic" refers to substances that have the capacity to normalise the body’s natural functions. These substances also strengthen the body’s ability to deal with stress³. 

Russian scientist Nikolai Lazarev discovered adaptogenic herbs in the 1940s while conducting a scientific study. Lazarev was seeking ways of improving the population’s health and performance. During his research, he observed that certain natural plants and substances had components that could stimulate and boost the productivity of the people who took them. He called those herbs adaptogens⁴.

In the early 1960s, Lazarev’s work was continued by his former student, I. Brekhman. Years later, Brekham and V. Dardymov established four key criteria for plant-sourced adaptogens⁵: 

• They must reduce the damage caused by stressors such as fatigue, infection and depression⁵.
• They must have positive excitatory effects on the human body⁵. 
• Unlike traditional stimulants, the excitatory effects produced by plant-sourced adaptogens should not cause side effects such as insomnia, low protein synthesis or excessive energy consumption⁵.
• They must demonstrate zero toxicity and influence on the body’s natural functions⁵.

How do adaptogenic herbs work? 

When consumed, the active principles of adaptogenic herbs have the capacity to modulate physiological response in a way that adapts to each person’s body⁶. This means that certain substances in these plants do not just serve a single purpose; they can ‘identify’ what exactly the body needs to achieve balance.

The 5 best-known adaptogenic herbs

Adaptogenic plants have been used since ancient times and, in the case of rhodiola², help the body adapt to emotional and physical stressors². We explain the best known and most currently used adaptogenic herbs below.

Rhodiola

Rhodiola (Rhodiola rosea L.) is a plant whose root is used to help the body adapt to emotional and physical stressors². As well as being an adaptogen that protects us during physical stress⁷, rhodiola promotes optimal mental and cognitive activity⁸, has beneficial effects on the cardiovascular system², helps to maintain normal circulatory system function⁹ and normalises intestinal tract function¹⁰.

This plant is native to the colder regions of Siberia and China, and the plant’s root has been used by their populations for thousands of years.

Benefits of rhodiola

Rhodiola rosea L. root helps the body adapt to emotional and physical stressors². It also helps to stimulate the nervous system² and has beneficial effects on fatigue and stress-induced headaches². It is also a beneficial plant for sleep problems, low appetite and reduced work performance².

Rhodiola is used for gastrointestinal tract health, since it normalises intestinal tract function¹⁰. 

It can be an excellent supplement for athletes, as it is used for strength and physical conditioning, and for endurance in sports performance⁷. As an adaptogen that offers protection against physical stressors, it offers antioxidant properties for cell protection⁷.

Rhodiola contributes to normal blood circulation⁸. It is also associated with brain performance and responsiveness⁸.

Rhodiola rosea L. also promotes healthy circulatory system function, providing oxygen and nutrients to cells⁹. 

Ashwagandha 

Ashwagandha root (Withania somnifera (L.) Dunal) helps with sleep onset¹¹ and improves the body’s resistance to stress¹². Due to its adaptogenic properties, it helps maintain energy levels and is considered an energy tonic¹³. It has been the subject of a lot of scientific research examining its adaptogenic components^14,15.

Ashwagandha is a shrub that grows in India, Pakistan, and Sri Lanka, but can also be found along the European and African Mediterranean coast. Ayurveda, Indian traditional medicine, has used ashwagandha as a remedy for thousands of years. This is why it is commonly known as ‘Indian ginseng’.

Benefits of ashwagandha

Ashwagandha root has multiple benefits for the body. It has a general rejuvenating effect¹⁶ and helps maintain skin health¹⁷. It protects skin tissue from damage or injury and protects overall health thanks to its antioxidant activity in the body¹⁸.

It is also an excellent option for helping maintain mental and physical capacity when experiencing fatigue or loss of concentration¹². It can also be said to contribute to emotional balance and general wellbeing¹⁹. 

The root of this plant can also improve the body’s resistance to stress¹¹, and it has a high capacity to help induce sleep¹¹. This is also backed by numerous studies²⁰.

Another of ashwagandha’s benefits is that it helps maintain optimal endurance and feelings of physical and mental wellbeing and energy¹³, helping to maintain the body’s vitality¹³. 

It is also a plant recommended for couples trying to conceive. It supports the health of the female reproductive organs, while for men it helps to maintain sperm count and mobility²¹.

Finally, ashwagandha has beneficial effects on the heart and on the entire cardiovascular system²².

Schisandra

Schisandra (Schisandra chinensis (Turcz.) Baill.) is a climbing plant native to China. It is in fact its red berries that possess the adaptogenic properties. They are used mainly to increase capacity to adapt to stress²³. This plant has been used since ancient times in traditional Chinese medicine as a tonic that contributes to adaptogenic activity²⁴.

Benefits of schisandra

The multiple benefits of this adaptogenic plant include increasing capacity to adapt to stressful situations²³. It is also an excellent detoxifier useful for maintaining the body’s detoxifying functions²⁵ and helps restore mental and psychological wellbeing¹. Its balsam also contains soothing properties that can be a particular aid during winter months²⁶. 

It also increases the body’s physiological resistance, particularly to severe environmental conditions²⁷.

Siberian ginseng

Siberian ginseng or eleutherococcus (Eleutherococcus senticosus (Rupr. et Maxim.) Maxim) is a thorny shrub found in the cold forests of Siberia and China. It is one of the most famous adaptogenic herbs, as a tonic that supports adaptogenic activity²⁸.

Benefits of Siberian ginseng

Siberian ginseng can be seen as a blood sugar level regulator as it helps to maintain physiological sugar balance²⁹. This has led several studies to be carried out using Siberian ginseng in order to verify its effect in diabetes cases³⁰.

It has traditionally been known to aid blood circulation³¹ and contribute to normal blood circulation and contribute to normal blood circulation. This is associated with brain responsiveness and performance and therefore contributes to optimal mental and cognitive activity^{32, 33}. 

This plant also increases the body’s physiological resistance to severe environmental conditions³⁴, while supporting the immune system and the body’s defences through its antioxidant properties^{35, 36}. It can also provide relief for throats during colder months and support the upper respiratory tract³⁷.

It also has a relaxing effect and restores people’s natural good mood³⁸. Finally, it supports mental and physical functions when experiencing fatigue and even when recovering from illness³⁹. It is therefore considered an excellent plant for people in rehabilitation³⁹.

Cordyceps 

Cordyceps (Cordyceps sinensis (Berk.) Sacc) is a parasitic fungus highly prized in China, Tibet and Nepal for centuries. It can be found in the group of adaptogenic herbs⁴⁰ but is in fact a parasitic fungus that can be found only at altitudes of over 3,800 metres. Its life cycle is truly intriguing. Its mycelia grow on caterpillar larvae, dispersing spores in summer. Later, in winter, they invade the larvae while hibernating underground. With the arrival of spring, the mycelia emerge on the surface to greet the sun.

Some of the bioactive components of cordyceps identified include adenine, adenosine, cytosine, cytidine, uridine, guanine, guanosine, hypoxanthine, inosine, thymine, thymidine, 2’-desoxyuridine and cordycepin. These molecules regulate and modulate various physiological processes in the central nervous system^{41, 42}.

Its main constituents include polysaccharides containing molecules such as mannitol⁴³, a component widely studied for its antioxidant properties⁴⁴.

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