Adaptogens: What Are They & Foods High In Adaptogens

Many people are asking about Adaptogens and what they are. The market for foods high in adaptogens and supplements seems to be growing really quickly.

The stressful nature of our modern lives must be a driver for this. Adaptogens are interesting for health food lovers because of their ability to help people to cope with stress.

The meaning of Adaptogen is implied in the name, they help you adapt to situations. Adaptogens are also gaining in popularity due to a spectrum of effects on your health. The beauty of adaptogens is how most of them are foods or can be added to your food.

Many health conscious people are keen to return to some cooking cultures of old or explore ancient nutrition.

We cannot fully emphasize and list the potential of all the adaptogens and their impacts on your health. Some of the effects are yet to be fully understood as well so can’t be listed here.

Here we will cover in some depth what adaptogens are, the foods that are high in adaptogens and how they interact with bodily systems.

We will also display and go through an Adaptogens list so that you can then try some adaptogens for yourself.

Adaptogens are gaining in popularity due to the range of effects on your health. Many adaptogens listed below have only recently started to be studied by clinical western medicine, despite having been used for many years in ancient cultures.

Adaptogens: meaning and Bodily Interactions

Adaptogens are non-toxic compounds, at usual doses, that assist with stress responses. They help to maintain your body in homeostasis, the natural state of life.

Some plants are high in a spectrum of adaptogenic compounds and are therefore called adaptogens. Just like we evolved our culture to eat crops, we use adaptogenic herbs everyday in the foods we eat.

Adaptogens were first classified medically by Lazarev in 1947, but have historically been used by ancient civilisations across the globe.

Herbal medicine is derived from plants. Usually from the roots, bark, leaves or flowers. This is the same for adaptogens. These extracts can also easily be added to food recipes.

Most adaptogens have their influence on core regions of the brain responsible for controlling the release of certain hormones.

Elevated cellular stress levels lead to things like hair loss, erectile dysfunction and weight gain.

Adaptogenic herbs can be used to boost athletic performance and endurance through testosterone or other hormonal support, stress reduction and antioxidant action.  

Many of the adaptogens listed here will help balance the body systems responsible for things like weight gain and erectile dysfunction. This is through reducing cortisol and aiding normal testosterone levels.

Adaptogen List: Herbs & Foods High In Adaptogens

Here is an adaptogens list. We listed how these herbs and foods that are high in adaptogens interact with the body.

The main effects have been listed here, as for some herbs there are so many that some responses are still medically uncharacterised.

Some of these adaptogens form combination moves or synergy with each other. Synergy is a natural occurrence, where one plant extract starts to have higher health effects than if it was eaten on its own.

Ginseng

Ginseng is a herb that boosts your immune system and promotes healthy energy levels. Different regions of the globe have bred Ginseng differently, with different cultivars and species of ginseng existing. Extracts are generally taken from the root of the plant.

Some adaptogens including species of Ginseng are thought to have an effect on NO, Nitrous Oxide, release in the blood. Beetroots are also able to do this.

NO is a gas that activates stress reduction pathways in the body such as blood vessel widening. Some Ginseng species seem to increase NO in the heart and lungs.

Glutathione is directly increased in the body because of this adaptogen and this is thought to help increase ones energy levels.

Glutathione is an antioxidant that performs herculean tasks such as cellular detoxification and cancer preventative action. Ginseng is thought to aid healthy weight loss.

Ashwagandha

This is a plant that protects against stress and ageing through powerful antioxidant production. Ashwagandha reduces cortisol, food cravings and protects memory formation.

Other health effects include hormonal balancing, telomerase cell protection and antioxidant system stimulation.

Research seems to suggest that inflammatory cytokine molecules, produced under cell stress, are significantly reduced by Ashwagandha.

Ashwagandha promotes sexual vigour and well-being increasing testosterone dramatically. We have extensively written about Ashwagandha here.

If you are looking for a testosterone boost, this is one of the best and most studied adaptogens for testosterone. Some studies found serum level testosterone increases of up to 14%. Ashwagandha is also a potent aphrodisiac.

Testosterone has health effects such as development of male sexual characteristics, muscle growth and aids healthy sperm production.

While Oestrogen is the dominant sex hormone in Women, testosterone levels need to be healthy for normal libido and muscle cell function.

Eleuthero

Siberian ginseng or Eleuthro is a staple medicine in China and Russia. This is a ginseng species from Siberia that has been bred really effectively.

The plant chemical adaptogens in the root extract seem to display antiviral and bacterial properties. Eleuthro or Siberian Ginseng is said to be effective for balancing female hormone levels and boosting skin collagen production.

Siberian Ginseng seems to help with fatigue sufferers and helps cognitive function. Siberian Ginseng is significantly effective at increasing physical and mental endurance.

Eleuthro or Siberian Ginseng also helps to lower blood sugar levels in diabetic patients, assisting with balanced blood sugar levels. This adaptogen could be beneficial for diabetics.

Maca Root

An extract from a plant native to Peru, used for nearly 2000 years, that is known to improve memory and learning.

This nutrient rich plant is thought to help assist with normal adrenal gland functioning.

Usually found in a powdered form Maca is also thought to enhance libido and balance cortisol levels.

Maca seems to be directly linked to increased sperm production in men.

One particular study found that regularly consuming Maca helped improve energy levels.

Rhodiola

A shrub that has an extensive history in traditional herbal medicines. Rhodiola rosea stimulates the production of ATP in the body.

ATP is how your cells power themselves. Rhodiola rosea directly help increase your energy levels naturally.

Rhodiola rosea displays synergy with other adaptogens too, helping enhance their effects on your health. This plant has been known to aid altitude sickness as well.

Rhodiola seems to activate areas of the brain to increase feel good chemicals and also encourages healthy balance of stress hormones, reducing corticotropin and cortisol.

This might be why they can help athletic performance and gym results too.

Rhodiola seems to target specific brain areas. We actively recognise plants that are good for us and grow more of them in a symbiotic relationship.

The ancient medical history between plants like Rhodiola and humans is a testament to that. It is no wonder that this is such a powerful plant for your health, energy and vitality.

Chaga Mushroom

Chaga is a mushroom that has effects on preventing fatigue. In a powdered form Chaga is easy to add to food.

They say money doesn’t grow on trees, however this tree growing fungus is a health goldmine. This is a parasitic fungus to trees.

Most likely because it saps a lot of nutrients without returning much to the tree.

Chaga is a super mushroom that seems to have some extremely powerful antioxidant effects and has been used in ancient cultures as a medicine.

This mushroom is stacked full of nutrients, vitamins and has been seen to help boost the immune system. There are reports Chaga has anti-cancer properties too.

Astragalus

The root of Astragalus can be used as an adaptogenic food. Astragalus works with the immune system, boosting antibody levels and white blood cell count.

Astragalus also contains antioxidants that are known to reduce body stress and inflammation. They have been specifically shown to protect your mitochondria, or energy producing components, from damage.

When people took astragalus their levels of inflammatory cytokines were also reduced. Some compounds within Astragalus have been shown to aid wound healing too.

Turmeric

Turmeric root extract has been shown to have a massive range of health effects.

This adaptogen contains an active compound known as curcumin, is bright yellow in colour and is typically used as a spice in curry dishes.

Curcumin is a potent antioxidant and an adaptogen. Turmeric root contains numerous antioxidant compounds, such as curcuminoids, that are effective at stress reduction.

Turmeric has been suggested to be able to maintain healthy adrenals, key to long term stress management.

This adaptogen is not just used in curry and is very popular worldwide as a food additive. Curcumin and Turmeric can be added to most tomato-based dishes quite easily.

Adaptogenic Foods & Herbs: Side effects

As always if you feel unwell or different make sure to contact a healthcare provider immediately and note what you took.

Side effects are rare in natural medicines. However as with all herbs, people interact with compounds slightly differently.

If you are pregnant then I would advise speaking to a medical professional about any herbal supplements.

Conclusions

There are so many adaptogens, as listed, that you can integrate into your everyday meals.

Adaptogens mainly help to reduce stress in the body but naturally have many other health effects too. These include improving energy levels and boosting the immune system.

While their actions are generally centred around being an antioxidant in the body, some adaptogens can also help to increase and regulate sex hormone levels.

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