Sound too good to be true? We asked a Registered Dietitian to shed some light on adaptogenic herbs.
What Are Adaptogens?
Put simply, adaptogens are herbs that may help facilitate your body’s adaptation to stress (get it?), meaning they help you cope with and recover from the adverse effects of stressors. So whether you’re training for a marathon or just have a marathon workday, adaptogens may assist your body in regulating both the brain and the nervous system. Research has shown that when used daily, adaptogens may help reduce stress, anxiety, and fatigue, while increasing attention and endurance. Ashwagandha, for one example, was found in a 2019 double-blind study to decrease morning cortisol, and lower overall depression, anxiety and stress by a statistically significant amount in participants as compared to those in the placebo group. Taking adaptogens isn’t like popping a pill, however, so don’t expect instant results. Adaptogens work best when taken regularly, so start out by trying to incorporate them into your daily routine and give them a few weeks before evaluating how you feel. “It’s important to note that you do have to try these out and pay attention to the effect on your body over several weeks since you wont notice a change after 1 to 2 doses,” says Rebecca Ditkoff, MPH, RD, CDN, Founder of Nutrition by RD. Adaptogens have been around for centuries, but Ditkoff explains when and why we started seeing a resurgence in the use of these powerful herbs. “Modern scientific research on adaptogens began with World War II. There was a need to enhance and increase stamina, endurance, and performance of pilots, and adaptogens were used. For example, one of the first scientific studies on the stimulating and tonic effects of Schisandra was published in Soviet World War II-era military journals.” Of course, you should never begin a new supplementation routine without first checking with your healthcare provider. “Adaptogen dosage and safety will depend on an individual’s health, frequency of use, and prescription medication use,” says Ditkoff. “While there is no such thing as a miracle cure-all, if your doctor or RD clears you to try adaptogens, you might just find that they can be a positive addition to your health and wellness regimen.”
How Can You Incorporate Adaptogens into Your Daily Routine?
If you’re more of a DIY type, it’s easy to mix up your own elixirs at home. KOS makes organic ashwagandha, rhodiola, and mushroom powders that you can buy by the tub and play around with different recipes. For a relaxing beverage, try blending 1 teaspoon of ashwagandha powder with a little honey, coconut milk, vanilla, and cinnamon. Warm up the mixture over the stove and enjoy a steamy, calming after-dinner drink.
