Adaptogen stress relief -
ginseng and R. ginseng may cause:. For some people, ashwagandha use may lead to:. In rare cases, R. rosea has been linked to dizziness, dry mouth , or excessive saliva. It should also be noted that herbal supplements may interact with other supplements, over-the-counter medications, or prescription drugs.
Be sure to discuss potential interactions with a healthcare provider or registered dietitian before using adaptogens. Adaptogens are various herbs, plants, and other substances that may help your body adapt to stress and provide other health benefits.
Research on adaptogens is lacking overall, and there isn't enough evidence to back up many of their health claims.
When it comes to improving your health, herbs and supplements should never replace standard care or sustainable lifestyle changes. Talk with a knowledgeable healthcare provider or registered dietitian before starting adaptogens.
Todorova V, Ivanov K, Delattre C, et al. Plant adaptogens-history and future perspectives. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.
Chin Med. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: pharmacology of stress- and aging-related diseases. Med Res Rev. Mancuso C, Santangelo R. Panax ginseng and Panax quinquefolius: From pharmacology to toxicology.
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J Cell Mol Med. Bower-Cargill C, Yarandi N, Petroczi A. A systematic review of the versatile effects of the Peruvian Maca Root Lepidium meyenii on sexual dysfunction, menopausal symptoms and related conditions. Obidiegwu JE, Lyons JB, Chilaka CA.
The Dioscorea genus yam -an appraisal of nutritional and therapeutic potentials. Brimson JM, Brimson S, Prasanth MI, et al. The effectiveness of Bacopa monnieri Linn. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.
Sci Rep. National Center for Complementary and Integrative Health. Karosanidze I, Kiladze U, Kirtadze N, et al. Efficacy of adaptogens in patients with long COVID a randomized, quadruple-blind, placebo-controlled trial.
Pharmaceuticals Basel. Asian ginseng. Understanding the Stress Response. Harvard Health Publishing. Published March Ajala TO. The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress.
DISCOVERY: Georgia State Honors College Undergraduate Research Journal. Cleveland Clinic. Updated August 15, Panossian A, Wikman G.
Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals Basel ; 3 1 By Brittany Lubeck, MS, RDN Brittany Lubeck, RD, is a nutrition writer and registered dietitian with a master's degree in clinical nutrition.
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Table of Contents. Other Adaptogen Sources. How They Work. Are They Effective? Adaptogen Supplements. Side Effects. Health Benefits of 12 Ayurvedic Herbs. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Originally written by Cathy Wong. See Our Editorial Process. Meet Our Medical Expert Board. Share Feedback. Was this page helpful? Here are some of the most popular adaptogens. All adaptogens help the body deal with stress. Still, some adaptogens are more known for their effects on emotional stress, anxiety, and sleep, including:.
Stress can affect your adrenal glands, which are responsible for secreting hormones that balance your energy levels.
As a result, too much stress can make you feel tired or weak. Adaptogens that may help improve your energy levels and have an anti-fatigue effect include:. Your body's stress response can take a toll on your immune system, making it difficult for your body to fight infections.
Because adaptogens help balance and manage your stress response, they may also help boost your immune response.
Some popular adaptogens known for immune health include:. However, more robust clinical trials are needed to establish the full extent of their effectiveness and safety.
Currently, most evidence on the effectiveness of adaptogens is anecdotal or involves animal studies. We need more human trials to prove adaptogens are effective in treating health conditions and the effects of stress.
Adaptogens do not typically cause serious side effects in healthy adults, but that doesn't mean using adaptogenic herbs or supplements is without risks. No studies have proven adaptogens are safe to take for long periods.
It is also possible to experience an allergic reaction to adaptogens. Side effects can vary depending on the adaptogen, but some common side effects of adaptogens include:.
Some groups may also be more at risk of adverse side effects. Because there is limited data to prove adaptogens are safe during pregnancy and breastfeeding, pregnant and lactating people are generally advised to avoid adaptogens.
Specific adaptogens can also interact with medications or worsen health conditions. If you have a health condition or are taking medications, talk with your healthcare provider before taking any adaptogen.
In addition, the Food and Drug Administration FDA does not regulate the safety or effectiveness of supplements, including adaptogens. Before choosing an adaptogen supplement, purchase a reputable brand and look for third-party certifications like NSF International, U.
Pharmacopeia USP , or ConsumerLab. Adaptogens are herbs and plants that help your body manage and adapt to stress. Researchers believe adaptogens help balance and reduce stress hormone levels by interacting with the body's stress response systems.
Adaptogenic herbs and plants have been used in traditional Chinese medicine TCM and Ayurvedic medicine for thousands of years, but human research is limited. More human clinical trials are needed to fully understand how effective adaptogens are at helping reduce stress and improve health issues.
However, promising research shows adaptogens can help anxiety, fatigue, sleep, and immune health. Before trying any adaptogens, talk to your healthcare provider. While typically well tolerated, adaptogens can interact with medications and worsen some health conditions.
Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant adaptogens-History and future perspectives. Panossian AG, Efferth T, Shikov AN, et al.
Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity.
Pharmaceuticals Basel. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: Comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera ashwagandha on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia.
Curr Neuropharmacol. Lopresti AL, Smith SJ, Metse AP, Drummond PD. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum Holy Basil extract HolixerTM on stress, mood, and sleep in adults experiencing stress.
Front Nutr. Jamshidi N, Cohen MM. The clinical efficacy and safety of Tulsi in humans: a systematic review of the literature. Evid Based Complement Alternat Med.
Salve J, Pate S, Debnath K, Langade D. Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study.
Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha Withania somnifera root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Guadagna S, Barattini DF, Rosu S, Ferini-Strambi L. Plant extracts for sleep disturbances: A systematic review.
Zheng Y, Ren W, Zhang L, Zhang Y, Liu D, Liu Y. A review of the pharmacological action of astragalus polysaccharide. Front Pharmacol. Panossian A, Brendler T. The role of adaptogens in prophylaxis and treatment of viral respiratory infections.
National Center for Complementary and Integrative Health.
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