In a world filled with constant hustle and bustle, finding moments of tranquillity and calm can feel like a luxury. Step up, ancient adaptogens! The pressures of modern life, from work deadlines to personal responsibilities, can leave us feeling overwhelmed and drained. This is where ancient traditions come in. Famous in Ayurvedic and Chinese medicine, adaptogens are plants and fungi that help soothe the mind, boost energy levels, and restore inner peace.
Stimulants
Rhodiola Rosea
This attractive yellow flowering plant is known to improve cognitive function and reduce fatigue. This adaptogen primarily acts on the central nervous system (CNS) by influencing neurotransmitter levels—serotonin, dopamine, and norepinephrine—by inhibiting their degrading enzymes. Its role as a Selective Estrogen Re-uptake Modulator (SERM) makes it particularly beneficial for managing menopause-related cognitive, psychological, cardiovascular, and osteoporotic conditions. A suggested starting dose of 150mg, twice a day, is recommended. For optimal results, combining Rhodiola with Schisandra in the morning can enhance focus and concentration. However, caution is advised as Rhodiola may interact with immunosuppressants, prescription monoamine oxidase inhibitors (MAOIs), and can potentially lower blood pressure.
Schisandra
Another potent adaptogen, also known as Magnolia Berry, offers benefits such as improved endurance, mental performance, and increased working capacity. Its mechanisms involve boosting blood vessel compliance through nitric oxide release, modulating estrogen levels by increasing the excretion of estrogen metabolites, and enhancing aerobic capacity by inducing oxidation in the mitochondria. Studies have suggested doses ranging from 500mg to 2 grams of Schisandra extract daily for cognitive and physical performance enhancement. Schisandra is often recommended to start solo, delivering focus and energy without the caffeine crash. After two weeks of consistent use, Rhodiola can be added for synergistic benefits.
Maca (Red Peruvian variety)
This Peruvian Ginseng, a member of the Brassicaceae family, is another adaptogen popular for its support of sex hormones. Maca is high in glucosinolates, natural components of many pungent plants such as broccoli, cabbage, and sprouts. This compound has many important roles, including moderating estrogen metabolism, reducing inflammation, and regulating adrenal and thyroid function. Studies have also shown it can improve mood and anxiety. As with all adaptogens, start with the smallest effective dose. Dr. Stacey Sims recommends 2g per day for menopausal vasomotor symptoms or 3.5g per day for mood and psychological reasons. However, it does contain goitrogens and so is not recommended for those with thyroid issues.
Siberian Ginseng
This adaptogen works on the neuro-endocrine-immune complex to protect against the effects of stress. It also stimulates the central nervous system, enhancing physical and cognitive performance. It supports the adrenals and increases T-helper cells and natural killer cell activity, which can be valuable in treating chronic fatigue syndrome. It can be useful in menopause as it binds to estrogen receptors, increasing estrogenic effects. Always look for standardised Siberian ginseng root extract (0.5% eleutheroside E, 0.3% eleutheroside B). Because of its immunomodulatory effects, it may be contraindicated in those with autoimmune diseases or on immunomedications. It can also increase the risk of bleeding, so if you are on blood-thinning medications, it is best to avoid it.
Calming
Holy Basil (Tulsi)
Holy basil is revered for its anti-anxiety properties, which can help reduce stress and improve mood, making it great for anyone struggling with sleep. It has antimicrobial and immune-enhancing properties. It reduces oxidative tissue damage, modulates cortisol, and improves glucose control. However, it does reduce blood clotting capacity and is therefore not suitable for anyone on anticoagulants.
Ashwagandha
Ashwagandha, also known as Indian Ginseng or winter cherry, is a member of the nightshade family. It has hormone-balancing properties, helping increase the effect when activity is low, but blocking excess stimulation when activity is too high. Ashwagandha slows, stops, reverses, or removes neuritic atrophy and synaptic loss, meaning it protects brain and nerve cells against damage and age-related deterioration. It can reduce cortisol, the stress hormone, and therefore has anti-anxiety and antidepressant properties. Together with Holy Basil in the afternoon, they have a profound calming effect, modulating neurotransmitters and cortisol for better sleep. Add black pepper to increase absorption. Ashwagandha increases luteinizing hormone, T3 and T4, which means it is not suitable for those with hyperthyroidism. Other contraindications include men diagnosed with hormone-sensitive prostate cancer, as it increases testosterone levels and can interfere with treatment. It also reduces blood clotting capacity, so do not use it if on anticoagulants.
Ancient adaptogens can offer a valuable natural approach to promoting overall well-being, managing stress, and enhancing various aspects of health. By incorporating these herbs into a balanced lifestyle and being mindful of their appropriate usage, individuals can support their physical, mental, and emotional wellness.
For more on ancient adaptogens and their benefits, visit the National Library of Medicine.
