Stress, along with dietary imbalances and lack of physical activity, are among the leading causes of chronic health issues. High-stress levels cause hormonal imbalances, affecting almost every known hormone. Stress is not just about high cortisol levels but also changes in adrenal hormones, sex hormones, insulin resistance, and more.
What are adaptogens? Natural herbs and plants help the body adapt to stress and restore balance, promoting natural stress relief and supporting hormonal harmony. By regulating the body’s stress response, adaptogens offer a powerful, holistic approach to wellness.
What is good about adaptogens is that they help achieve balance. Thus, they may help lower blood pressure, enhance energy levels, and help overcome fatigue.
The Science Behind Adaptogens
Adaptogens interact with the body’s stress response systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol levels. They help normalize the stress response, reduce the effects of stress, and improve the body’s ability to recover from fatigue and hormonal disruptions (1).
Adaptogens are also potent antioxidants and help regulate various other body functions. Thus, they help in numerous ways, and science is still discovering their mode of action.
Popular Adaptogens and Their Benefits
Adaptogens are not a one-size-fits-all solution. Different adaptogens offer unique benefits, making finding one that suits your specific needs easy. Below are some of the most popular adaptogens and their benefits.
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Ashwagandha
Ashwagandha, also known as Indian ginseng, is one of the most well-known adaptogens. It effectively reduces cortisol levels, which helps manage stress and anxiety. Ashwagandha benefits also include improved sleep quality, enhanced focus, and hormonal balance, particularly in supporting thyroid health. Ashwagandha is a great option for individuals experiencing chronic stress, low energy, or sleep disruptions, as it promotes a sense of calm and mental clarity (1). -
Rhodiola Rosea
Rhodiola Rosea is often referred to as the “golden root” for its energizing and uplifting effects. It helps combat fatigue, enhances physical endurance, and improves mental focus, making it a popular choice for those dealing with stress-induced exhaustion. Rhodiola is particularly effective in reducing mental fog and increasing productivity, making it an ideal adaptogen for individuals with demanding schedules. Its ability to balance energy levels while calming the nervous system makes it a favorite for natural stress relief (2,3). -
Holy Basil (Tulsi)
Holy Basil, or Tulsi, is often called the “queen of herbs” due to its extensive health benefits. It is known for its ability to lower cortisol levels, reduce anxiety, and enhance immunity. Holy Basil is also beneficial for hormonal health, particularly in supporting adrenal function. It promotes emotional stability, making it a powerful ally in addressing symptoms of hormonal imbalance. Many people enjoy Holy Basil in tea form for its soothing and grounding effects (4). -
Maca Root
Maca is an adaptogen native to the high Andes mountains that specifically support hormonal health. It is known for balancing sex hormones, enhancing fertility, and improving libido. Additionally, it boosts energy and stamina, making it a great option for those looking to address both physical and hormonal fatigue. Maca is commonly consumed as a powder added to smoothies or oatmeal (5). -
Eleuthero (Siberian Ginseng)
Eleuthero is a powerful adaptogen that enhances physical performance and reduces mental fatigue. It supports the immune system and improves focus, making it a great choice for those needing sustained energy throughout the day. Eleuthero is particularly effective for individuals facing physical stress or recovering from illness (6). -
Shatavari
Shatavari is a valued adaptogen in Ayurvedic medicine, especially for women’s hormonal health. It helps balance estrogen levels, supports reproductive health, and eases symptoms of menopause. Shatavari is also calming for the nervous system, making it beneficial for overall natural stress relief (7).
Supplements like Zenkgo Herbal Mood Plus combine adaptogens such as Ashwagandha, Holy Basil, and other beneficial herbs, providing a convenient way to experience these diverse benefits in one product.
How to Incorporate Adaptogens into Your Diet
Adaptogens come in various forms, making including them in your daily routine easy.
- Teas are a simple and soothing way to consume adaptogens. Holy Basil and Ashwagandha are commonly used in teas, providing calming and restorative effects.
- Powders and Capsules are convenient options for those with busy lifestyles. Supplements like Zenkgo Herbal Mood Plus are pre-formulated blends designed to support stress and hormonal health.
- Tinctures are concentrated liquid extracts that can be added to water, smoothies, or even coffee. They are a quick and effective way to get the benefits of adaptogens.
- Culinary Use is another option for integrating adaptogens into meals. Maca root powder can be added to smoothies or baked goods, while Holy Basil can be used in soups or stir-fries for its flavor and health benefits.
Consistency is key when using adaptogens. They work best when taken regularly over time, allowing your body to build resilience and adapt to stressors.
Conclusion
Adaptogens are a natural and effective solution for managing the effects of stress and restoring hormonal balance. With options like Ashwagandha, Rhodiola Rosea, and Holy Basil, there is an adaptogen for everyone’s unique needs. These herbs not only promote herbal stress relief but also address symptoms of hormonal imbalance, enhancing overall health. Incorporating adaptogens into your routine—whether through teas, supplements like Zenkgo Herbal Mood Plus, or culinary preparations—can help you achieve greater balance and vitality.
References
- Tóth-Mészáros A, Garmaa G, Hegyi P, Bánvölgyi A, Fenyves B, Fehérvári P, et al. The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journal of Functional Foods. 2023 Sep 1;108:105695.
- Ma G ping, Zheng Q, Xu M bei, Zhou X li, Lu L, Li Z xiao, et al. Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. Front Pharmacol. 2018 Dec 4;9:1415.
- Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ. Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature. Br J Nutr. 2024 Feb 14;131(3):461–73.
- Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014;5(4):251–9.
- Ulloa del Carpio N, Alvarado-Corella D, Quiñones-Laveriano DM, Araya-Sibaja A, Vega-Baudrit J, Monagas-Juan M, et al. Exploring the chemical and pharmacological variability of Lepidium meyenii: a comprehensive review of the effects of maca. Front Pharmacol. 2024 Feb 19;15:1360422.
- Siberian Ginseng | Memorial Sloan Kettering Cancer Center [Internet]. 2022 [cited 2024 Dec 28]. Available from: https://www.mskcc.org/cancer-care/integrative-medicine/herbs/siberian-ginseng
- Gudise VS, Dasari MP, Kuricheti SSK. Efficacy and Safety of Shatavari Root Extract for the Management of Menopausal Symptoms: A Double-Blind, Multicenter, Randomized Controlled Trial. Cureus. 16(4):e57879.