What it is:
A new interest in adaptogens has led to a renewed focus and definition of their properties. Originally in the West, they were viewed as a possible military tactic to reduce the effects of stress and fatigue. The term now includes plants with helpful, healthful properties with active compounds that have stimulating or stress protecting effects, alongside increasing focus. These beneficial outcomes are usually in response to environmental stressors or toxins. The main areas of benefit are seen in the inflammatory response towards stress or immune function. Adaptogens are used to mediate stress on the body and mind.
Adaptogens are stated to not just counteract the stressors and return the body to homeostasis or balance but actively strengthen the functioning of multiple bodily systems. The strengthening of the energy and recovery systems occurs at a cellular level. By enhancing cellular energy-transfer, the body utilizes oxygen, glucose, fats, and protein more efficiently.
The most commonly found Adaptogens tend to be those that are easy to produce. However, there is a wide variety that exists. The term adaptogen is new, but these roots and fungi have existed in Native American and Asian herbal medicines for thousands of years.
Bitter or umami flavorings tend to be the basis for adaptogens which lends them well to being mixed in sweet items such as baked goods, smoothies, or oatmeals. You can consume these items in a multitude of ways depending on enjoyability.
The Adaptogens we’ll focus on today:
Maca - A Peruvian root that has a butterscotch flavor and is part of the cruciferous family (related to cauliflower, kale, and broccoli). Its earthy, nutty presence does well with vanilla flavors and is, therefore, best added in powder form to smoothies, oatmeal, or sweet baked products.
Chaga - A light, mild mushroom that blends well in chocolate-based items such as rice puddings or hot chocolate.
Lion's Mane - A fungus with a white beard-like appearance. A mild, succulent mushroom that, although classified as rare to find wild, is quite easy to cultivate. Used in multiple cuisines as a specialty item, it is considered best sauteed.
Cordyceps - A grim fungus that grows by infecting particular insect species, altering their behavior, and eventually killing them to use their bodies as nutrients. However, as grotesque as this fungus may sound, its healthful chemical properties are vast. It is currently used in immunosuppressant drugs and is being researched for cancer treatment. Generally consumed in powder form, such as in a post-workout recovery smoothie.
Reishi - A solid fan-shaped fungus that comes in multiple colors. The most commonly known is the varnished, red kidney-shaped mushroom. They are widely used in Chinese, Japanese and Korean cultures.
Ashwagandha - A tuberous root from India, the Middle East, and eastern Africa with a bitter taste.
Purported claims:
Adaptogens are edible items that may be restorative to the body, especially regarding stress-inducing physiological, physical, and mental actions. They also tend to offer antioxidant and anti-inflammatory properties.
The stress response is natural but can be harmful when present chronically or sporadically in concentrated areas. Inflammation isn't just in reaction to cuts or scrapes but can deliver internally with an overabundance of inflammatory proteins. Adaptogens take this response and bring a balance to it. For example, if you're fatigued, it gives energy and focus, but if you're anxious, it calms you down. This is stated to be down to its mechanism of supporting the adrenal system.
Not all stressors are equal. Advantageous stressors such as resistance training provide the body with hormones to focus and build. One of the claims of adaptogens is that during exercise, they prolong the phase of focus and increase our capacity to deal with stressful scenarios over time. By improving the effectiveness of counter-stress hormones (Bhatia, 2011) they reduce the need for excess production and therefore the consequences of a fatigued system.
Some of the claims include:
Maca - Increases energy, stamina, and sex drive. Decreases menopausal symptoms (hot flashes and interrupted sleep), and aids in exercise maintenance.
Chaga - Claimed anti-cancer, anti-inflammatory, and skin enhancement properties. Blood glucose regulation and lipid metabolism properties.
Lion's Mane (Hieracium Erinaceus) - Stated to possess neuroprotective effects on the nerves. It may help with memory, nerve injury, and mental focus. An antioxidant and anti-inflammatory. Used in Chinese medicine for gastric ailments.
Cordyceps - Reduction of exercise-induced fatigue, improved exercise performance, an antidepressant, kidney supporter, antioxidant, respiratory, and immune supporter.
Reishi - Immune support, stress relief, and fatigue aid. It has been used in Asian medicine for thousands of years.
Ashwagandha - Immune support, joint pain relief, neuroprotective, dietary supplement, anxiety, and stress reduction. Active compounds are stated to be withanolides.
What the science says:
Previously, the research studies set up weren’t to understand the whole food forms themselves but to focus on extracting specific components to monetize the process. This means the studies that exist on adaptogens tend to be focused on isolated compounds, animal studies, or cellular experiments. So although adaptogens have existed in Eastern medicine, there is a lack of research in Western medicine on the individual or group experiences that have occurred for thousands of years.
Maca: Most of the scientific studies have been performed by supplement companies looking to sell their specific brand. The studies have small sample sizes, are performed on animals, or are inconclusive. This is not to say the years of use in Peruvian cooking do not have benefits, just that the existing scientific studies are limited. The existing studies do show an improvement in sexual desire in both sexes and some antioxidant properties.
Lions Mane: A 2016 study on Hericium Erinaceus (Wong, 2016) showed an ability of nerve regeneration after injury in rats. This mushroom has been used in Eastern medicine for concentration, memory, and mental clarity. Limited research exists, but it is widely consumed in Asian countries for culinary and medicinal purposes.
Cordyceps: Despite wide use in traditional Chinese medicine, further consistent information is needed to understand the wide claims of cordyceps. There are hundreds of varieties with a multitude of different claims of anti-oxidant, anti-inflammatory, increased cellular immune response alongside energy production via ATP pathways properties. In terms of athletic performance, some studies have shown enhanced aerobic capacity and respiratory function. The possible ability to assist in lung-specific issues such as asthma may also be beneficial in areas such as Coronavirus lung complications.
Chaga: Although widely used, minimal research exists on this fungus and few human studies. There are studies that utilize mice and cells showing antioxidant and anti-tumor properties. One study showed blood glucose regulatory properties, but more information is required before health claims can be made.
Reishi: Reishi mushrooms seem to be the most widely studied of the adaptogens however they tend to have poor clinical processes, and side effects have been recorded regarding GI distress, dizziness, and other symptoms. However, the evidence is still not valid or extensive enough to claim adaptogenic benefits. The claimed active ingredient also tends to vary widely in its doses depending on the supplement. Also, high doses may have a blood-thinning effect.
Ashwagandha Root: The studies that exist are limited but promising. However, side effects such as nausea and GI distress have been recorded.
Our take:
Nothing can outperform a healthy lifestyle of quality whole foods, exercise, and sleep, but incorporating supportive supplements into your lifestyle may be beneficial. When it comes to the scientific literature, most adaptogen research is lacking in consistency and reliability. However, this isn’t to say it might not be there one day. As of now, speaking with a health professional and observing cautiously any item you choose to incorporate may assist your health routine.
Will this benefit you?
Maybe. However, the scientific literature on safety protocols for these supplements isn’t there yet. Knowing which items have the most potential and the outcome you’re looking for can lead you to the right adaptogen.
Still curious to try it? If you do, here’s what to keep an eye on:
Source correctly. As with all supplements, source your items from a trusted group with a third-party testing protocol. This will assure you the item you're purchasing is not doctored, is high quality, has the correct quantities, and includes the items stated on the package.
Don't shy away from the powder forms; just make sure they're sourced well. Some adaptogens like Chaga have to be broken down before being consumed as our digestive system can't handle the plant walls. It would be like trying to eat a potato raw. Our bodies aren't meant for it.
Be careful about combining ingredients. Just because an item is available on the shelf does not mean it won't have adverse effects if incorporated incorrectly.
Taking them consistently is one of the keys to the functionality, as a single dose is unlikely to have the desired benefits.
References and additional reading:
Maca
Lions Mane
Cordyceps
Chaga
Reishi
https://pubmed.ncbi.nlm.nih.gov/14713328/
Ashwaganda
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