Better Nutrition February 2019

THE
ULTIMATE
ADAPTOGEN
GUIDE
In the trendy world of
healing herbs, you’ll
find maca, ashwagandha,
chaga, and other
adaptogens packed
by the handful into
smoothies, energy bars,
and even coffee drinks.
But with these powerful
plants, more isn’t better;
it’s best to use them
carefully, not randomly,
choosing those matched
to your specific needs
by Lisa Turner
Adaptogens aren’t like other herbs; they have a specific mode of action that
involves normalizing physiologic functions and restoring the body to equilibrium.
The term was first used by Russian researchers in 1957 to describe substances
that increase the “state of non-specific resistance” in stress. The definition was later
expanded to include compounds that are safe and normalize body functions and
strengthen systems compromised by stress.
This specific class of herbs works in part by influencing the hypothalamic-pituitaryadrenal
(HPA) axis, a neuroendocrine system that controls the body’s response
to stress and regulates energy, immunity, digestion, mood, emotions, and other
physiologic processes. More recent research has found that adaptogens also protect
mitochondria, the parts of the body’s cells that create energy, from the effects of the
stress hormone cortisol.
Because adaptogens influence the body’s innate physiology, they can take time to
work—and they shouldn’t be used indiscriminately. Start with one or two adaptogens
that target a specific condition or need, and give them time; with the exception of
energizing adaptogens like ginseng, cordyceps, and rhodiola, you may need at least two
weeks to start noticing effects. And if you use adaptogens daily, take periodic breaks;
some research suggests these breaks also enhance the ability of adaptogens to work
better. Generally, a pattern of three weeks on, one week off, is recommended.
So which adaptogens should you take? Here’s a guide to the most popular of these
potent herbs, and the conditions they best address:
36 • FEBRUARY 2019