You may have already heard of adaptogens. But do you really know how these plants act on the body?
Are these plants really capable of reducing stress and anxiety?
In the 1940s, a Russian scientist named Nicolaï Lazarev was tasked with finding medicines to improve soldiers' resistance to fatigue.
At that time, Russia was in the midst of war, and soldiers often took amphetamines to improve their resistance to extremely harsh living conditions. That is why the Russian government was determined to find alternatives to these drugs to improve people's health.
This Russian researcher then made surprising discoveries about ancient plants from the Asian tradition. These are plants with tonifying virtues, capable of strengthening the body's resistance to stress. Imagine being able to improve your endurance and reduce your stress simply by taking a natural supplement. This is what adaptogens can offer you.
In this article, I invite you to discover the origin of these plants as well as their many benefits.
What is an adaptogenic plant?
Adaptogenic plants belong to the Chinese medical tradition. They are traditionally used in Chinese medicine to revitalize the body. These plants help strengthen physical and mental resilience. They contribute to restoring the body's balance disturbed by environmental aggressions. They thus have both a balancing and regulatory role.
The term "adaptogen" was coined by the Russian pharmacologist Nicolaï Lazarev. He was researching substances capable of improving the body's adaptation to stressful conditions without harming its balance. The Russian researcher then identified ancient plants with tonic virtues: ginseng, eleuthero, and astragalus.
How do adaptogenic plants work?
You may be wondering if these plants can really make a difference in your daily life. Well, let's see how they actually work!
According to N. Lazarev's research, adaptogenic plants of Chinese origin induce a nonspecific state of resistance in the body while improving endurance.
They act through complex mechanisms to restore the balance disturbed by environmental aggressions, on physical, mental, and emotional levels.
These plants thus offer a natural alternative to chemical treatments against stress. Thanks to their regulatory effect, they help restore hormonal balance by influencing various neurotransmitters involved in stress management, such as acetylcholine, serotonin, catecholamines (adrenaline, noradrenaline, dopamine), endorphins, histamine, and GABA.
Plants like rhodiola rosea, for example, help reduce cortisol levels, the hormone associated with stress. Adaptogens play a crucial role in the first two phases of the general adaptation syndrome — alarm and resistance — by delaying the exhaustion phase caused by prolonged exposure to stress. They therefore represent valuable support to prevent burnout.
What are the main adaptogenic plants?
Panax ginseng, the root of long life
Ginseng is one of the most renowned adaptogenic plants. In traditional Chinese medicine, it is considered a major plant, recognized for its benefits on energy and longevity. In Asia, it also enjoys a reputation as an aphrodisiac.
The popularity of ginseng in the West grew after experiments conducted by mountaineers during expeditions in the Himalayas. They observed the incredible endurance of the inhabitants of an isolated valley, capable of bearing heavy workloads in extreme climatic conditions. The mountaineers discovered that these men and women regularly chewed ginseng roots throughout the day.
In the 1940s, Nicolaï Lazarev's research validated the adaptogenic properties of ginseng, thus confirming its ability to improve resistance to stress and fatigue.
Siberian ginseng, the secret plant of the Russians
Eleutherococcus is also known as Siberian ginseng. This plant has been used for millennia in traditional Asian medicine. Anecdotally, it is particularly famous for its ability to survive the extreme climatic conditions of Siberia.
In the health field, it is especially known for having been used by Russian athletes to improve their physical performance. Its properties were highlighted by Russian researcher Nikolai Lazarev after World War II.
As an "adaptogenic" plant, it strengthens the body's resistance to various stresses it may face.
Schisandra chinensis, the Chinese five-flavor berry
Schisandra berries (or Schisandra chinensis) are also known as "five-flavor berries" due to their unique combination of tastes (sour, sweet, salty, spicy, and bitter). These fruits come from a climbing plant native to China, Russia, and Mongolia. Used for centuries in Asian medicine, these berries are renowned for their adaptogenic properties.
Rhodiola rosea, the plant of Russian cosmonauts
Rhodiola rosea is a plant native to Arctic regions. Used for millennia in Scandinavia and Siberia, it is known to increase physical endurance during exertion. The Vikings used it to better withstand extremely harsh living conditions.
It is said that rhodiola was also used by the Russian cosmonaut team led by Yuri Gagarin during the first space mission, to help them manage the stress and anxiety related to life in orbit.
Classified among adaptogenic plants in Chinese medicine, it is used to combat anxiety, stress, and depression.
Reishi, the mushroom of longevity
Reishi is an adaptogenic mushroom of Chinese origin. In the very first Chinese herbal medicine treatise, it is listed among the most prestigious tonic herbs due to its exceptional properties. Because of its powerful effects, it was exclusively reserved for the emperor to prolong his longevity and protect him from the effects of aging. As an adaptogen, reishi helps the body better cope with environmental stresses.
How are adaptogenic plants used?
These plants can be consumed in different ways. Generally, it is advisable to refer to the dosage indicated on the supplements for safe use. Here are the main ways to consume these plants:
- Capsules : These plants are commonly available in capsule form. The dosage varies according to the manufacturer, so it is important to follow the recommendations indicated on the supplement label.
- Powder : They can also be consumed in the form of dried powder, usually mixed with water, a smoothie, or a dessert.
- Tinctures mother tinctures: These are hydro-alcoholic solutions obtained from a mixture of plants and alcohol. They are consumed by diluting them in water or tea.
- Infusion : These plants can also be consumed fresh as an infusion.
- With coffee. The adaptogenic plant coffee is a beverage now very popular in the nutrition world. It allows you to benefit from the advantages of adaptogens while enjoying a good coffee.
Side effects and contraindications
These adaptogenic plants have been used for millennia in traditional Asian medicine, thus offering extensive experience regarding their use and effects.
They are non-toxic, meaning they present no danger or harmful side effects to the body, provided the recommended doses are respected.
The rare side effects observed mainly concern the digestive system, such as bloating, loss of appetite, or nausea. Although these plants have few contraindications, it is advised to consult your doctor before consuming them. As a precaution, they are not recommended for pregnant or breastfeeding women as well as young children.
Adaptogenic plants: a natural solution
Adaptogenic plants represent a valuable natural solution to strengthen the body's resistance to stress and fatigue.
Used for millennia in Asian medical traditions, they have proven their effectiveness over time and are now being rediscovered for their benefits on physical and mental health.
Whether to improve endurance, balance stress hormones, or prevent exhaustion, these plants offer an alternative to chemical medications while presenting few risks of side effects.
However, as with any supplement, it is recommended to consult a healthcare professional before incorporating these plants into your daily routine, especially for pregnant or breastfeeding women and young children.
Samuel Tessier, September 2024
Sources and references:
The Stress of Life, 1956, Hans Selye
Ron Teeguarden, 1998, The Ancient Wisdom of the Chinese Tonic Herbs
David Winston, 2019, Adaptogens Herbs for Strength, Stamina, and Stress Relief