Due to overharvesting, it is very rare, and even endangered, in other areas. The evidence for the use of ginseng for respiratory tract infections is relatively good. When taken daily during cold and flu season, it has been shown to decrease the risk of developing symptoms of an upper respiratory tract infection URI and to decrease the duration and severity if a URI develops.

It may be more effective at decreasing repeated URIs than for treating an initial cold-season infection. It has been shown to decrease the risk of influenza in institutionalized elderly individuals. Many of these studies used ginseng in addition to influenza vaccination.

Various in vitro and in vivo studies have shown that ginsenosides have direct antiviral, antibacterial, and antifungal activity against a wide range of organisms. They also have been shown to have a significant ability to enhance host immunity and potentially act as vaccine adjuvants.

There is some data that Korean red ginseng is unlikely to cause significant herb-drug interaction with drug-metabolizing enzymes or drug transporters, and it can improve cancer-related fatigue and quality of life.

However, levels of active components ginsenosides in different products and the resultant plasma ginsenoside concentrations in different individuals who take it is not consistent.

Ginseng has the potential to raise blood pressure, so this should be monitored. It can also decrease blood glucose levels, so caution is advised in diabetics. Because of its stimulating properties, ginseng can cause some anxiety and insomnia. Eleuthero was formerly known as Siberian ginseng, but this created confusion as it is not in the Panax genus.

It has been used traditionally to increase vital energy, improve sleep in those bothered by many dreams, improve appetite, and treat lower back and kidney pain, as well as rheumatoid arthritis.

The combination of eleuthero and andrographis in this case, Kan Jang, prepared by the Swedish Herbal Institute , taken within 72 hours of onset of URI at mg, 3 times daily, significantly decreased symptoms if taken for days.

Eleuthero is generally considered safe when used in standard doses as above. Side effects such as mild drowsiness, anxiety, irritability, melancholy, mastalgia, and uterine bleeding are more likely at higher-than-recommended doses. Use with caution in patients with cardiovascular disease given its potential to cause palpitations, tachycardia, and elevate blood pressure.

Avoid long-term use due to potential for inflammation of nerves, especially the sciatic. Schisandra is one of the 50 fundamental herbs in Chinese medicine; historically it was thought to protect health and prolong life.

It was in the s that it began to be recognized as an adaptogen, based on research out of Russia. It was found to increase physical stamina, provide protection from stress, and protect the liver from a variety of toxins. Studies on Schisandra have found it is likely beneficial for improving concentration, coordination, and endurance.

It also seems to reduce serum glutamic-pyruvic transaminase levels in those with viral or drug-induced hepatitis. Use Schisandra with caution in diabetics, those with high blood pressure, those sensitive to mildly stimulating herbs, and those on psychiatric medications.

It has a calming effect, rather than a stimulating effect like American and Asian ginseng. There is some evidence that it can improve anemia in children, not to mention libido and sexual function in adults, and it may have a role in cancer treatment by improving efficacy of radiation and chemotherapy and reducing side effects.

Animal studies have shown ashwagandha to slow tumor growth. Ashwagandha is generally well tolerated but should be used with caution in those on thyroid medication as it can stimulate thyroid hormonal activity.

It should not be used in pregnancy. Because of its sedative properties, use with caution in those already on sedating medications. Rhodiola is thought to have been used by Vikings to improve physical strength and endurance.

The major therapeutic constituents of rhodiola are salidroside and tyrosol, which have been shown to have adaptogenic, antioxidant, anti-inflammatory, anticancer and immunomodulatory activities. Rhodiola has several targets in the cell response to stress, including neuroendocrine, neurotransmitter receptor and molecular networks.

Rhodiola shows promise for helping with symptoms of fatigue, depression, and pain as well as potentially in prevention of cardiovascular, neuronal, liver, and skin disorders. In a small study, it was found to be similarly effective to prescription anxiolytics in the treatment of generalized anxiety disorder.

There is evidence that is can improve depressive symptoms of low mood, insomnia, and mood instability. In those with chronic fatigue syndrome, it has been shown to improve fatigue and mental focus and decrease the cortisol response to stress.

Use rhodiola with caution in those on antidepressant medications. Holy Basil has been described as an uplifting herb for those with mental fog, used by yogis to embrace enlightenment.

Limited research has shown effectiveness for anxiety; an extract of mg twice daily after meals for 60 days decreased depression, anxiety, and stress in those with general anxiety disorder. Early studies have shown it to have significant hypoglycemic effects.

A preliminary study of a holy basil extract manufactured by Natural Remedies Pvt. No side effects have been reported, but preliminary studies in animal models show a possible decrease in sperm count and fertility.

As an adaptogen in Western herbal medicine, it is used to protect the body from physical, mental, and emotional stress by supporting the immune system. Studies have shown that when taken regularly, astragalus can improve white blood cell function, increase antibody levels and levels of interferons immune system proteins that help fight viral infections and tumors.

These impacts can help prevent colds and flu during peak winter months. A fairly large 1, patients Chinese study supports its role in URI prevention. Some herbal combinations which have included astragalus have shown it to have some benefit as an adjunctive treatment in those with breast and lung cancer.

Astragalus should not be used to treat an acute infection, especially in higher doses. It should be used with caution in those with autoimmune disorders as, theoretically, its immune-stimulating properties could increase disease activity.

Although it can now be cultivated in a laboratory, Codices is actually a fungal parasite that lives on caterpillars in the high mountains of China. It is sometimes considered an adaptogen due to its immune-boosting properties.

Small studies have shown it can be beneficial in cyclosporine and aminoglycoside-induced renal damage, for improving quality of life and cellular immunity following chemotherapy treatment in cancer, and for supporting liver function in those with hepatitis B.

While its immune-stimulating properties could theoretically increase autoimmune disease activity, there is some preliminary research showing benefit in treating systemic lupus erythematosus. Reishi mushroom has been used for immune boosting effects, for treatment of upper respiratory viral infections, and for reducing stress.

The dose used was gm dry weight daily. A Cochrane Review found that Ganoderma lucidum may help prolong long-term survival in cancer patients as an adjunct to conventional cancer treatment, due to its potential to enhance tumor response and stimulate host immunity.

It can occasionally cause dryness of the upper respiratory mucosa, itchiness, stomach upset, and nosebleeds. There are reports of blood stools with prolonged use of 3 to 6 months.

Veterans Crisis Line: Call: Press 1. Complete Directory. Natural medicine has long appreciated the benefits of herbs and food to help with health. As you probably know, your body is built to release the hormone cortisol when faced with stress, but elevated cortisol levels over long periods of time aka chronic stress can affect every physiological system in your body, including your thyroid and adrenal glands.

While most researchers and doctors agree that an approach to reduce chronic stress is many-layered, one powerful approach to naturally relieving stress as well as reducing long-term cortisol levels is by using adaptogenic herbs. Adaptogens are a unique class of plants, including certain foods and herbs.

Today they are most commonly consumed as supplements and herbal products, such as capsules, powders and tinctures. Their main purpose is to help balance, restore and protect the body. They are also used in homeopathy.

It helps you respond to any influence or stressor, normalizing your physiological functions. The term adaptogenic herbs or substances was first recorded in by N.

This effect has been observed in animal studies, finding that various adaptogens have the ability to create this generally increased tolerance to stress. Do adaptogens really work? Research suggests that they are in fact pretty good at promoting restful sleep, boosting energy during the day, and helping with things like athletic performance, recovery and concentration while at work or school.

Just like the name implies, adaptogens help you adapt to various forms of stress. One way they do this is by interacting with the HPA axis hypothalamic-pituitary-adrenal axis , which controls the release of many of hormones. People who experience the fight-or-flight response on a regular basis, many times a day, may experience a state of constant stress, which can put pressure on the adrenal glands, tax the digestive tract, and cause a number of issues, like fatigue, weight gain, low libido and acne.

Essentially adaptogens buffer us against harmful effects tied to stress and in the process make us feel more resilient and overall healthier. What are the most powerful adaptogens? Here are some of the most beneficial as part of a stress-relieving lifestyle in addition to other natural stress relievers.

Please note: This is a review of evidence on individual adaptogenic herbs, not combinations of them often marketed as cortisol blockers.

Ginseng is one well-known adaptogen, and Asian ginseng Panax ginseng is considered by many to be the most potent. In humans, Panax ginseng has been shown to successfully improve feelings of calmness and some aspects of working memory performance in healthy young adults.

A review found that both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness. Another study observed that this herb helped reduce the ulcer index, adrenal gland weight, blood glucose levels, triglycerides, creatine kinase an enzyme that points to stress- or injury-related damaged of the circulatory system and other parts of the body and serum corticosterone another stress-related hormone.

Just one dose showed a percent increase in working capacity in one rat study. Saponins found in ginseng may affect the monoamine neurotransmitter levels in mice in which stress was induced, reducing the amount of noradrenalin and serotonin released as part of the stress response.

A lab study in the Journal of Pharmacological Sciences confirms that, in a lab, the effects of ginseng seem to be particularly motivated by their saponin content. This red ginseng also has antioxidant effects in a lab , has been found to improve mood and mental performance in small studies, may reduce fasting blood sugar levels, and may even aid newly diagnosed diabetic patients in losing weight.

Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. Holy basil benefits have long been an integral part of Ayurvedic medicine to help treat a large number of conditions. In recent years, researchers around the world have investigated the impact of holy basil on the body.

Specifically, multiple studies have been conducted in mice and rats to observe its immunomodulatory effects and anti-stress activity. A January study in humans tested the cognition-enhancing benefits holy basil is thought to have and found that reaction times and error rates improved compared to placebo.

One reason holy basil may be effective in improving stress response is the presence of three phytochemical compounds. The first two, ocimumosides A and B, have been identified as anti-stress compounds and may lower blood corticosterone another stress hormone , as shown in rats, and create positive alterations in the neurotransmitter system of the brain.

The third, 4-allylO-beta-D-glucopyronosylhydroxybenzene say that five times fast! There is also evidence that holy basil may help prevent recurrence of canker sores, which are thought to be induced by stress, as well as other types of ulcers, such as gastric ulcers.

However, most of these have not been studied extensively and are in their infancy, as far as research goes. Ashwagandha is often referred to as Indian ginseng. Its effects on cortisol, stress tolerance and internal stress responses have been studied for decades.

In rats and mice, ashwagandha root extract seems to stop the rise in lipid peroxidation caused by bacteria-induced stress. Lipid peroxidation is the process by which oxidative stress can eventually cause cell damage within blood cells.

Also in mice, it may prevent stress-related gastric ulcers , prevent weight increase of the adrenal glands a sign of chronic stress , help stabilize cortisol levels and aid in the non-specific stress resistance common with adaptogenic herbs. Used in Chinese medicine, astragalus Astragalus membranaceus is known to boost immunity and potentially buffer the effects of stress.

Studies suggest that because astragalus is rich in polysaccharides, flavonoid compounds, saponin compounds, alkaloids and other protective chemicals, it has the potential to treat various ailments , including many that affect the immune system. It also has positive effects on blood glucose levels, plus lipid-lowering, anti-fibrosis and antimicrobial activities.

Licorice root can increase energy and endurance, plus help boost the immune system and support gut health. Those with hypertension ought to consider using other adaptogens. In human volunteers, supplementation with licorice root helped regulate hormone levels associated with stress, including cortisol.

One potential outcome of this is the observed effect of this adaptogenic herb to help prevent ulcers. Other benefits of licorice root include the potential to help with fat reduction and decrease androgen hormones and testosterone in women. Rhodiola rhodiola rosea , or golden root, is a potent adaptogen that has been the focus of much research.

Like the other adaptogens, studies show rhodiola provides a biological defense against stress.

Check the recommended dosage on the packaging. com sells an organic reishi powder or powdered blends like Moon Juice , Wunder Workshop , and Sun Potion lining health food stores or online. Depending on the flavor, certain adaptogens can be added to, say, your morning coffee, or sprinkled on your toast, says Blatner.

Manufacturers have started to take notice of the buzz, and are adding adaptogens to their foods and drinks. For example, Balanced Tiger has a bar made with reishi; Bearded Brothers makes a chocolate and maca bar, and Rebbl has a turmeric golden milk drink in their line. Adaptogen-infused products may have a health halo — or seem better for you because they include one buzzy ingredient.

Although adaptogens have been used for centuries, and are typically well tolerated by adults, as the Cleveland Clinic notes, beware these common side effects when taking them:.

Also, according to MedlinePlus , ashwagandha is likely unsafe to use when pregnant and has been linked to miscarriages. Still, because research is ongoing, and in general larger high-quality clinical studies are lacking, be sure to use caution, and talk to your healthcare team — ideally, your primary care doctor, integrative medicine specialist, and a registered dietitian-nutritionist, at minimum — before beginning a supplement regimen as a complementary approach.

And if you're having more severe stress and psychological challenges, it's best to get help from a therapist and doctor. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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By Leslie Barrie. Medically Reviewed. Justin Laube, MD. Definition Types Jump to More Topics. Like many people, you may be left wondering: What are adaptogens, and can they really help me? Adaptogens must be taken for a prolonged period of time to potentially see results, and even then, they may not work for everyone.

What is the most popular adaptogen? According to a recent industry report, products containing ashwagandha are on the rise. Ashwagandha is a plant sometimes referred to as Indian ginseng that has been traditionally promoted as a way to increase vitality and improve mental and physical health.

Which foods have adaptogens? Adaptogens are commonly found in herbs and mushrooms. For example, a certain herb called holy basil is often added to stir-fries, and the mushroom reishi which is typically sold in powder form can be sprinkled in soups. What do adaptogens do?

Adaptogens theoretically help your body better handle stress. When taken regularly, adaptogens may normalize your stress hormones, but more research is needed to explain how they work.

Is turmeric an adaptogen? Turmeric is considered an adaptogen thanks to its potential ability to reduce inflammation in the body. And one review of research suggests it may have many positive effects on inflammatory conditions and anxiety.

Ashwagandha Sometimes called Indian ginseng, ashwagandha is likely one of the most talked about — and most commonly used — adaptogens, says Retelny.

Turmeric Many people have this yellow spice in their pantries. Reduced Inflammation Inflammation is a big word in the wellness scene these days, but you may not have a full understanding of what it means.

Supported Immunity Siberian ginseng, for one, has been used for centuries as a remedy for colds and flu. Capsules and Tablets The easiest way to begin taking adaptogens is through supplements, which many health food stores sell. Another issue: dosage. Because research is ongoing, how much to take is still unclear.

Packaged Foods Manufacturers have started to take notice of the buzz, and are adding adaptogens to their foods and drinks. Although adaptogens have been used for centuries, and are typically well tolerated by adults, as the Cleveland Clinic notes, beware these common side effects when taking them: Upset stomach Headache Dry mouth Diarrhea Nausea Also, according to MedlinePlus , ashwagandha is likely unsafe to use when pregnant and has been linked to miscarriages.

Editorial Sources and Fact-Checking. Resources Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated With Their Stress — Protective Activity. January 19, Cleveland Clinic. And while that isn't untrue, the best research associates cordyceps with promoting longevity and improving erectile dysfunction.

And, for the ladies, it possibly works as an aphrodisiac. In fact, she drinks mushroom coffee every morning with adaptogens. This lesser-known adaptogen is a beautiful Chinese red berry. Just as acai is considered asuperfruit, schisandra has long been known as a super berry.

Flavorwise, it encompasses all five major taste elements, which gives it a balancing benefit. Plus, it has both immune-boosting and stress-fighting qualities. Always, always consult with a medical professional before adding an adaptogen to your wellness routine.

Not only could these substances interact with your current prescriptions, but they also might not be appropriate given your current health status or routine. If you're on immune-modulating drugs, for example, you should be cautious and not pile on more immune modulators in the form of adaptogens, advises Marshall.

Similarly, she explains, you wouldn't want to mix adaptogens and steroids. But "on the other side, when you go off of steroid medication, some people experience withdrawal symptoms and that's when it's a good time to use the right adaptogens to help restore your body's balance and vitality," says Marshall.

There's no good research to suggest that adaptogens are a cure-all. And they're certainly not a substitute for tried- and-true stress-management techniques and medical care. But evidence is mounting that they may help ease stress inside and out as part of an overall healthy lifestyle.

However, like any supplement in the U. And remember-consistency is key. A few weeks of regularly taking an adaptogen should yield the benefits you want. An occasional dash of, say, ashwagandha in your smoothie, though-not so much.

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However, there is promising research on its ability to act as an antidepressant and its effect on neurodegenerative disease, diabetes type II, and cardiovascular disease. Reishi is also called the "king of mushrooms" and the "mushroom of immortality.

For thousands of years, reishi has been used traditionally for promoting longevity, reducing stress, liver protection, blood sugar regulation, and immune support. There are over nutrients found in reishi mushrooms, including beta-glucans and triterpenoids. These compounds have been associated with lowering blood pressure, lowering blood sugar, and reducing the risk of diabetes and heart disease.

Currently, the most significant claim of reishi's benefit is how it boosts the immune system. Further investigation is needed, but the available data suggests reishi to be an acceptable health food supplement for patients undergoing cancer therapy.

A week study of 34 patients with advanced-stage cancer showed a significant increase in immune activity and improved inflammatory markers after taking the polysaccharide extracts of reishi mushrooms. Similarly, the reishi mushroom extracts were tested on patients with neurasthenia, a condition that involves aches, pains, headaches, dizziness, and irritability.

After eight weeks, patients reported significantly lower fatigue levels and improved well-being. Though now primarily produced in laboratories , cordyceps is a delightfully odd adaptogen that comes from a fungal parasite that lives on caterpillars in the high-altitude mountains of China.

Through centuries of Chinese medicine, it has been used to boost energy and improve well-being. As an edible fungus, cordyceps contains a high nutrient profile that includes proteins, fats, essential amino acids, minerals, and flavonoids. Since antiquity, it has been known for its ability to revitalize organ systems.

Clinical research indicated that cordyceps benefit the immune system, detoxify, and increase energy levels. A clinical trial showed cordyceps to be safe and effective for enhancing cell-mediated immunity in healthy adults. By taking 1. In a study , 64 patients with chronic heart failure were treated with Cs-4 a cordyceps extract in addition to the basic therapy for heart failure.

There was a significant reduction in heart rate, cardiac stroke volume, and cardiac index. The shortness of breath-fatigue index also significantly improved. A smaller study on patients with ischemic heart disease showed taking Cs-4 for eight weeks caused a significant reduction in total cholesterol and triglycerides.

Patients also experienced a clinical improvement in their chest distress and palpitations. Cordyceps has well be known to be used to "open the lungs" in Traditional Chinese medicine. Due to its medicinal benefits, many studies have been done.

One randomized controlled trial was conducted at Xuanwu Hospital from January to December The results showed that Cordyceps improved the patient's quality of life by reducing asthma-related symptoms and onset frequency and severity.

At the same time, it significantly attenuated asthma-induced inflammation during the 3-month intervention period, as demonstrated by decreased expression of inflammatory biomarkers. Schisandra is a beautifully bright red berry that comes from the Chinese magnolia vine.

This adaptogen was initially used in traditional Russian and Chinese medicines for weakness, insomnia, and mental health. Its traditional uses also supported the digestive, respiratory, and cardiovascular systems. Research by Russian scientists in the s found Schisandra to improve physical stamina in athletes and labor workers.

In addition to its adaptogenic activity, Schisandra has antioxidant, anti-inflammatory, and immune-supporting properties. A study of patients with nervous disorders showed an increase in well-being and a decrease in sleepiness and exhaustion. A Russian study of 95 patients with neurasthenia showed that 15 drops of a Schisandra tincture over days almost completely removed their symptoms of weakness, poor sleep and appetite, irritability, and headaches.

A review of the research on Schisandra concluded that Schisandra is beneficial for mood, fatigue, and appetite, as well as a tonic for healthy people experiencing fatigue. Schisandra has been used to protect the liver from toxins. It can also be used as a treatment for hepatitis through its ability to reduce serum glutamic-pyruvic transaminase levels.

A study showed a combination of Schisandra with sesame proved to have antioxidant effects on the liver and improved liver function. Holy basil is native to Southeast Asia and is a member of the mint family.

Sometimes referred to as tulsi, holy basil gets its hallowed name from being considered sacred Ayurvedic medicine. Traditional uses include as an antioxidant as well as a way to lift brain fog.

Holy basil is primarily known for its ability to help the body adapt to stress. Health scores also decreased in areas of forgetfulness, sexual problems, exhaustion, and sleep issues. Researchers speculated that holy basil's adaptogenic effects could result from neuroprotective, immunostimulant, free radical scavenging, nonspecific resistance inducing, and plasma cortisol lowering.

Holy basil has been associated with improved brain function and reduced anxiety. Studies show that taking a holy basil extract of mg twice daily for 60 days decreased depression, anxiety, and stress in participants with a generalized anxiety disorder GAD.

Holy basil has long been used to support the immune system. It has antimicrobial properties to kill bacteria such as MRSA and E.

It also can increase T cell activity, an important marker for immune function. This adaptogenic root comes from the Andes mountains in Peru, where it has been cultivated for over 2, years for both culinary and medicinal purposes.

Maca is a rich source of 19 amino acids, phytonutrients, vitamin C, and minerals i. Traditionally, maca boasts benefits for sexual health and improved energy. In the week study , 45 women experiencing antidepressant-induced sexual dysfunction were given 3,mg of maca root per day.

The results showed that the women's remission rates of sexual dysfunction were higher than the placebo group. A systematic review of healthy menopausal women and healthy adult men suggested maca has a "significant positive effect" on sexual dysfunction or sexual desire.

Maca may have fertility-enhancing benefits in men. After a week trial , sperm motility and concentration increased despite any increase in hormone levels.

Another week study showed 2g of maca per day significantly improved sperm concentration. During menopause, there is a natural decline in estrogen , which may initiate symptoms such as hot flashes, mood swings, vaginal dryness, decreased libido, and sleep disturbances.

Maca may help reduce the discomfort related to changes in female hormones. When stress and unexpected challenges are a fact of life, adaptogens offer a way to maintain balance and minimize the harmful effects of stress.

Though adaptogens are generally safe to improve your response and recovery from stress, check with your healthcare provider for possible interactions with your condition or medications.

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