If you follow any health or wellness trends on Instagram, you’d know that everyone seems to be talking about adaptogens these days. They’re adding tens of these superfood powders and supplements to their lattes, mylks, and smoothies; it’s got you wondering — what is an adaptogen really? And, how do I use them?
So, what are adaptogens?
Simply put, adaptogens refer to a class of plants (herbs and mushrooms) that protect the body from problems related to stress, arguably the most common health issue of our time. They’re supposed to help with anxiety, depression, hormonal issues, insomnia, low energy, and the list goes on. While adaptogens have been around for years in many Asian cultures (specifically Chinese and Indian), the term was coined by the Soviet Union’s Ministry of Health in 1947 — to describe a substance that offers support for the body’s natural resistance to adverse influences like stress.
What are their benefits?
Adaptogens encompass a wide variety of benefits, but their most promising one is that they have a balancing effect on your hormones, supporting your adrenals. Most adaptogens don’t target a specific disease or illness, but improve overall health and well being. They help the body re-balance, and adapt and cope with physical and mental stress. They also improve strength, stamina, concentration, and mental clarity.
How do you take them?
It’s fashionable to add adaptogens to your tonics, lattes and other beverages; but consuming them in powder form isn’t the only way you can take them. Adaptogens come in lots of forms, including pills that resemble multivitamins, tinctures and tonics, and teas. There’s no “right way” to consume them — just go with what works for you.
It’s important to note that adaptogens aren’t a magic pill and you won’t see any immediate benefits or effects from a one-time use. The idea is to incorporate them into your routine for a couple of weeks or months. Be patient, as adaptogens are powerful but slow-acting. It’s also recommended that you take time off from your adaptogens to allow your body to really feel its effects – take a day off every week, and take a full month off if you’ve been taking them for six months.
Some common adaptogens:
Adaptogens are generally classified as stress-busters, but some of them have properties that target specific problem areas. Here are some of the most commonly used adaptogens and their specific uses.
Ashwagandha
This Ayurvedic herb has been used to cope with stress for centuries in Ancient Indian medicine, and modern wellness recognises it’s potential to reduce stress, anxiety, and fatigue. It’s also said to improve insomnia, making it a good adaptogen to add to your nighttime routine to wind down and relax after a hectic day.
Ashwagandha sleep tonic / @ascensionkitchen
Rhodiola
This herb is great for stress-relief, and helps with adrenal fatigue. It’s also anti-ageing and lowers anxiety. Rhodiola has also been used as a source of energy, but if you’re sensitive, this herb can keep you wide awake at night.
Tulsi
Tulsi or Holy Basil is a calming herb that Indians have been familiar with for centuries. It’s excellent for helping you feel rested and fall asleep easily. It’s also a great herb to incorporate into your wellness routine if you struggle with brain fog. It boosts the immune system, regulates blood sugar and blood pressure, as well as hormones. The easiest way to enjoy it is to steep it in a calming herbal tea.
Healing Mushrooms
Cordyceps, chaga, and reishi are some of the antioxidant rich medicinal mushrooms that have recently become immensely popular for their ability to increase energy, reduce stress, and boost the immune system. They are also great for skin and hair. The easiest way to consume them is in powder form; they go well with caffeine based drinks and lattes, or chocolate beverages and smoothies.
Adaptogenic mushroom latte / @leefromamerica
Liquorice Root
Also known as mulethi locally, liquorice root acts as an antiviral, anti-inflammatory, antibacterial adaptogen that helps cope with adrenal fatigue. It’s great for treating respiratory conditions, coughs, colds, and gastrointestinal issues.
What you should know before stocking up
Do you really need adaptogens: Are you having trouble sleeping? Do you often experience brain fog? Are you stressed all the time? If you answered yes to any of these questions (and chances are you did), it makes you a candidate for using adaptogens. That’s pretty much all of us.
But before you take the plunge and stock up on adaptogens, make sure you do your research. Most of these powders are expensive, and it’s best that you start with one or two that really target your specific needs. It’s great to buy adaptogens from a trusted company or source, so you can be sure they’re safe.
It’s also essential to know their side-effects, especially if you are on other medication. For example, ashwagandha is said to increase thyroid production, and is not to be taken with other thyroid medication. Similarly, liquorice root is warming and may increase blood pressure so it’s best to refrain from using it if you have a history of high blood pressure. As with any interaction between supplements and medication, it’s always recommended to consult with a medical professional before trying.
Adaptogenic Tonics / @cleanfooddirtycity
After you’ve stocked up, I’d recommend starting with a simple tea or latte. Mix a spoonful of ashwagandha into your turmeric milk aka “moon milk” for a nighttime routine; steep liquorice root in hot water with mint and holy basil for the ultimate soothing tisane, or make yourself a matcha latte or cold brew with some chaga or reishi powder.
Save this infographic for some commonly used adaptogens and how to use them in your daily diet:
Do you take adaptogens? If so, how do you incorporate them into your daily routine?
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