Adaptogens – what do we need to know about them?

Adaptogen is a term we have been hearing more and more often lately. It appears in the context of dietary supplements and cosmetics. We can find it in lifestyle guides and television adverts. It turns out that adaptogens are much more than just a new, fashionable trend. Their positive properties can help us in our daily lives. However, in order to fully realise their potential, we need to find out what they really are and what their miraculous power consists of.

Adaptogens – what are they and how do they work?

Adapto means ‘to adapt’ in Greek. As the name suggests, an adaptogen is a substance that helps our body adapt to adverse conditions. The term was first used by Russian scientist Lazarev in 1947. In the 1950s, his compatriot, pharmacologist and doctor of holistic medicine Breckhman, became involved in the study of adaptogens and founded a separate school for this purpose.

Today, an adaptogen is understood as a naturally occurring substance that is harmless to our body, acts non-specifically, has normalising properties and may have an effect on human mental functions. Plant substances with normalising effects are considered adaptogens.

Properties of adaptogens:

• they have an antioxidant effect,
• they protect the liver and neutralise toxins,
• they have a hypoglycaemic effect, i.e. they lower blood sugar levels,
• improve the immune system,
• support memory and concentration,
• alleviate sexual dysfunction,
• reduce cravings for sugar and alcohol,
• alleviate anxiety,
• accelerate recovery from illness,
• improve muscle tone and strength,
• improve sleep quality,
• increase motivation to work and productivity,
• improve mood.

In summary: adaptogens have a number of positive properties and no harmful effects on our body. We must understand that most health problems, malaise and diseases result from disturbances in our body's homeostasis. Homeostasis is nothing more than balance, which is very easy to lose in today's world. It is influenced by environmental factors, lifestyle, work, stress... Adaptogens are not medicinal substances. Their action is based on supporting the body's homeostasis, i.e. prevention, alleviation and normalisation.

Popular adaptogens

Ashwagandha

Known as Indian ginseng, it originates from India, Pakistan and Sri Lanka. Its roots, which are harvested in autumn, have the most uses. Ashwagandha is a calming adaptogen. It helps regenerate the thyroid, testicles and adrenal glands. It is effective in treating depression, insomnia and anxiety. It is rich in iron and alleviates menopausal symptoms as well as neck and back pain.

Smooth liquorice

Liquorice and its medicinal properties were already used in ancient Egypt, Greece and Rome. It was also known in Chinese medicine. In herbal medicine, liquorice roots with fallow are used. The adaptogenic effect of this plant primarily supports the respiratory system, liver and stomach, and also lowers blood pressure. It prevents skin dryness because it strongly binds water in the skin, hence the widespread use of liquorice in cosmetics.

Ginseng

This plant is primarily associated with Chinese and Far Eastern medicine. It has traditionally been used as a natural energy booster because it helps overcome fatigue. Its adaptogenic properties are also linked to this feature. Ginseng supports natural vitality and improves our energy levels, mental and physical condition, sexual health and potency. This plant can be used as a radioprotective agent in cancer treatment. Its anti-atherosclerotic properties are also very valuable.

Astragalus

Astragalus is another adaptogen originating in China. Its name, meaning ‘yellow leader’, refers to the colour of the plant's roots. It has antioxidant and antibacterial properties. It supports the functioning of the heart, liver, lungs and immune system. Astragalus can be used to treat loss of appetite. It prevents colds, flu, bronchitis and pneumonia. This adaptogen is useful in the fight against cancer. Not only does it slow down the growth of tumours, but it also increases the effectiveness of chemotherapy and radiotherapy, while alleviating their side effects.

Rhodiola rosea

This is one of the few adaptogens that occur naturally in Poland. It is a protected species and grows mainly in the Bieszczady, Tatra and Sudeten Mountains. Its thickened rhizomes are used in herbal medicine. A tincture made from this part of the plant combats fatigue and migraines. It is effective in treating diabetes, stomach and liver diseases. As an adaptogen, Rhodiola rosea regulates blood pressure, supports vision and hearing, improves mental and physical performance, helps fight depression and relieves stress.

These are just a few of the most widely used and best-studied adaptogens. There are many more that can be found in supplements and cosmetics, including: eleutherococcus senticosus, Curcuma longa, Asian basil, Schisandra chinensis, Silybum marianum, and even the popular and well-known goji berries.

The practical application of adaptogens

As you can see, adaptogens are a wide range of plants and herbs whose scope of action seems to be limitless. They help treat many diseases and combat various unpleasant symptoms. We should be aware that the use of adaptogens is part of a holistic approach to our body and health. We therefore use adaptogens to support the functioning of the entire body.

The preparations available on the market may be based on single substances or combine several different plants and herbs. The most important medical applications of adaptogens are primarily the prevention of lifestyle diseases, convalescence and support for recovery after serious illnesses, support for athletes and physically active people, as well as anti-ageing prevention.

However, we most often look for substances that will help us combat stress and improve our immunity and memory. Here are the most important ones:

• adaptogens for stress: Rhodiola rosea, Aralia mandshurica, Schisandra chinensis, Ashwagandha, Centella asiatica, Jiaogulan, Eleutherococcus senticosus;
• adaptogens for immunity: Schisandra chinensis, Astragalus, Ginseng;
• adaptogens for memory: Rhodiola rosea, Bacopa monnieri, Centella asiatica, ginseng.

Good to remember

Adaptogens have wonderful effects. However, we must remember that they are not medicines and can never replace them. Their task is to support our body in maintaining homeostasis. It is also very important to take care of your own well-being, for example by avoiding overwork and excessive stress. Adaptogens should not be used without consulting a doctor by people who are taking various medications, pregnant and breastfeeding women, and children.

Bibliography

‘Adaptogens correcting the body's response to stress and homeostasis disorders - helping to prevent lifestyle diseases’, Dąbrowska-Bernstein B., Moskalik M., Wydro D, 2015.

‘Plant materials with adaptogenic properties and assessment of the adaptogen content in extracts and preparations obtained from the Panax genus’, Advances in Physiotherapy 2/2009.