What are adaptogens?

Adaptogens are substances that help minimize metabolic stress by increasing the body’s resistance to emotional, physical, and environmental stressors.^1,2*

They are molecules found in plants, herbs, and mushrooms that help bring the body back into homeostasis (a state of internal balance) by restoring normal physiological function during times of increased stress.^1*

Although the exact mechanisms behind the anti-stress effects of adaptogens are not fully understood, their stress-protective activities are believed to be associated with their influence on the hypothalamic-pituitary-adrenal (HPA) axis and key mediators of the stress response.^3-5

Adaptogens may also support recovery following physical exhaustion, performance during stress, and cognitive functioning through their stimulatory effect on the central nervous system.^2,6*

Some examples of adaptogens with clinical benefits include:

• Ashwagandha (Withania somnifera)^7-10
• Rhodiola (Rhodiola rosea)^11-13 
• Siberian ginseng (Eleutherococcus senticosus)^14,15
• Lion’s mane (Hericium erinaceus)^16-18 

For the purposes of this article, we’re going to focus on the anti-stress benefits of herbal ashwagandha.*

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an Ayurvedic herb and one of the most researched adaptogens, with numerous studies suggesting that it can help alleviate symptoms of everyday stress and support mood by supporting the body’s resilience to stress.^19*

The biologically active components behind ashwaghanda’s anti-stress effects are withanolides, a family of plant steroids that can be found in both the leaves and the root of the plant.^19* 

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Clinical Benefits for Stress

Clinical studies on the effects of supplemental ashwagandha find that it can significantly reduce stress biomarkers and symptoms of everyday stress.*

In one such study, subjects with a history of chronic stress underwent a battery of tests  before being randomly assigned to receive either 600 mg of highly-concentrated ashwagandha extract per day, or a placebo for 60 days.⁷

At the end of the supplementation period, further testing revealed that participants in the ashwagandha group exhibited a significant reduction in scores on all stress-assessment scales, and significantly lower cortisol levels than the placebo group.^7*

• These results suggest that supplementation with a highly-concentrated ashwagandha extract supports an individual’s resistance towards stress and can improve their self-assessed quality of life.^7*  

In a different clinical study examining the effects of ashwagandha on stress, 58 participants were tested on a variety of stress measures before being randomly assigned to receive either 250 mg of ashwagandha, 600 mg of ashwagandha, or a placebo for 8 weeks.⁸ 

At the end of the 8 weeks, individuals in the ashwagandha groups exhibited significant reductions in serum cortisol levels and perceptions of stress compared to the placebo group.^8*

• These results suggest that supplementation with either 250 or 600 mg of ashwagandha extract daily can help manage cortisol levels and decrease self-perceived stress.^8*

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In Closing 

Although studies demonstrating the stress-protective effects of ashwagandha are certainly promising, more information about its long-term effects on stress are needed. As such, it is difficult to draw conclusions regarding its efficacy as a long-term solution for stress management. 

However, the current research does suggest that daily ashwagandha supplementation can help alleviate symptoms of everyday stress due to its stress-relieving
properties.^7-10* Talk to your doctor or medical professional about whether there is a place in your daily healthy regimen for an adaptogen like ashwagandha.

FDA Disclaimer:
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

General Notice & Disclaimer:
This information is for educational purposes only. Always consult your health care provider if you have a known medical condition or are taking medications. The information provided herein is based on a review of current existing research; the presenter and sponsor do not accept responsibility for the accuracy of the information itself or the consequences from the use or misuse of the information.