Are you feeling overwhelmed by stress and anxiety? Adaptogenic herbs like Ashwagandha and Rhodiola Rosea can help! These natural remedies fight stress, boost mood, and improve mental health. Before the end of this year's Mental Health Awareness Month, it is critical to know these herbs if you often deal with stress and anxiety!
Humans are clever enough to adapt to change in different ways quickly. One of the ways to boost the body’s adaptability to stress and change is using adaptogens.
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Adaptogenic herbs are plants, mushrooms, or even chemicals that help the body fight stress, anxiety, and fatigue and boost well-being (Todorova et al., 2021).
To stay healthy, the human body must maintain its internal balance, which is called homeostasis. Adaptogens help maintain homeostasis. This means that they may stimulate certain body functions while suppressing others. Hence, adaptogens may boost energy levels and prevent a decline in blood pressure, but they may also help reduce anxiety and high blood pressure.
Slowly, science has realized that adaptogens work; thus, their popularity is rising globally. Here are some of the adaptogens to consider to help with mental health issues:
Ashwagandha
People also call it “Indian Ginseng,” as this herb has long been used in Ayurveda (traditional Indian medicine). It helps reduce inflammation, improve sleep quality, counter stress, and boost energy levels.
Ashwagandha is especially effective for reducing anxiety. Numerous clinical studies show that it may help calm nerves, reduce anxiety, and enhance sleep quality. Studies also show that it may help reduce stress hormone levels, specifically cortisol levels (Office of Dietary Supplements—Ashwagandha, 2023).
Ashwagandha may also help counter other stress-related issues. Thus, it may also help lower blood pressure and is good for heart health. It may also help enhance mood and memory (Remenapp et al., 2022).
Here's a link to one of my favorite Ashwagandha tinctures: https://amzn.to/3K9PH94
Rhodiola Rosea
This is yet another very popular adaptogenic herb. It grows naturally in Europe and North America. R. rosea has been tested to help with a wide range of mental health conditions. Thus, it helps lower stress and fatigue, boost mental performance, and prevent depression. It also enhances physical performance, especially in those experiencing stress. It may also help lower inflammation and oxidative stress (Jówko et al., 2018).
Here's a link to my favorite Rhodiola tincture: https://amzn.to/44VuTLZ
Panax Ginseng
It is also known as Asian or Korean ginseng. It has a long history of being used as an adaptogen in traditional Chinese medicine. It is now among the most popular natural remedies in the West and is used for many health conditions.
Studies suggest that Panax ginseng is especially good for managing depression, even severe depression in some cases. Moreover, studies show that it works quite similarly to some of the popular antidepressants by modulating the monoamine neurotransmitter system. Furthermore, it also boosts the production of certain brain chemicals, reduces inflammation, and helps regulate the HPA axis (Jin et al., 2019).
Here is a link to a good brand of ginseng tincture: https://amzn.to/3wPjd0T
Siberian Ginseng or Eleuthero
A woody shrub that grows in parts of Asia is good for mental health. It may help lower stress and fight anxiety and may also be good for those living with depression.
One does not have to have a mental health issue to experience the benefits of adaptogens. Thus, studies show that Siberian Ginseng enhances cognitive performance, boosts energy levels, and improves physical performance. Furthermore, it is known to boost immunity and lower the risk of seasonal infections (Siberian Ginseng Information | Mount Sinai—New York, 2024).
Here's a link to one of my favorite Eleuthero tinctures: https://amzn.to/3VabljR
Maca Root
This root is native to the Andes and mountains and grows at moderately high altitudes. Peruvian natives who live at higher altitudes have traditionally used it as a nutrition source and to boost energy levels. It enhances resilience to stress, increases tissue oxygenation, and improves mood. It is now also popular for managing sexual dysfunction in males.
Most studies regarding its use have focused on managing mood disorders like depression and sexual dysfunction. Maca root is much safer than antidepressant drugs. It may even help counter the side effects of antidepressants, like reduced sexual function (Dording et al., 2015).
Maca tincture: https://amzn.to/4506zc8
Licorice Root
Although not strictly recognized as an adaptogen, it has many of the properties of an adaptogen. Thus, it can help reduce inflammation, boost immunity, improve liver health, and more. It is also good for mental health. Studies show it is rich in flavonoids, which exert potent antioxidant action. As an adaptogen, it also reduces cancer risk (Wahab et al., 2021). If you have hypertension, speak to a healthcare provider before consuming licorice, as it is contraindicated for hypertension.
Licorice tincture link: https://amzn.to/4bPv91y
What To Remember
Chronic mental stress is among the leading causes of physical and psychological diseases today. Fortunately, many available herbs are potent adaptogens that enhance resilience to stress and help prevent and manage mental health issues. Adaptogens are also potent antioxidants and thus have a role in preventing chronic ailments. So, if you're feeling mentally stressed and unable to withstand daily life stressors, speaking with a functional health professional is a good idea to get to the root cause of these issues. However, feel free to reach for some of these adaptogenic herbs listed above, and if you're unsure how to go about it, reach out to a clinical herbalist with the link below!
Book a Holistic Wellness Consultation, and feel your best with us using the link below:
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References
Dording, C. M., Schettler, P. J., Dalton, E. D., Parkin, S. R., Walker, R. S. W., Fehling, K. B., Fava, M., & Mischoulon, D. (2015). A Double-Blind Placebo-Controlled Trial of Maca Root as Treatment for Antidepressant-Induced Sexual Dysfunction in Women. Evidence-Based Complementary and Alternative Medicine, 2015, e949036. https://doi.org/10.1155/2015/949036
Jin, Y., Cui, R., Zhao, L., Fan, J., & Li, B. (2019). Mechanisms of Panax ginseng action as an antidepressant. Cell Proliferation, 52(6), e12696. https://doi.org/10.1111/cpr.12696
Jówko, E., Sadowski, J., Długołęcka, B., Gierczuk, D., Opaszowski, B., & Cieśliński, I. (2018). Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men. Journal of Sport and Health Science, 7(4), 473–480. https://doi.org/10.1016/j.jshs.2016.05.005
Office of Dietary Supplements - Ashwagandha: Is it helpful for stress, anxiety, or sleep? (2023, October 24). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
Remenapp, A., Coyle, K., Orange, T., Lynch, T., Hooper, D., Hooper, S., Conway, K., & Hausenblas, H. A. (2022). Efficacy of Withania somnifera supplementation on adult’s cognition and mood. Journal of Ayurveda and Integrative Medicine, 13(2), 100510. https://doi.org/10.1016/j.jaim.2021.08.003
Siberian ginseng Information | Mount Sinai—New York. (2024). Mount Sinai Health System. https://www.mountsinai.org/health-library/herb/siberian-ginseng
Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D., & Ivanova, S. (2021). Plant Adaptogens-History and Future Perspectives. Nutrients, 13(8), 2861. https://doi.org/10.3390/nu13082861
Wahab, S., Annadurai, S., Abullais, S. S., Das, G., Ahmad, W., Ahmad, M. F., Kandasamy, G., Vasudevan, R., Ali, M. S., & Amir, M. (2021). Glycyrrhiza glabra (Licorice): A Comprehensive Review on Its Phytochemistry, Biological Activities, Clinical Evidence and Toxicology. Plants, 10(12), 2751. https://doi.org/10.3390/plants10122751
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