HERBAL ADAPTIONS FOR PERFORMANCE AND RESILIENCE
Herbal Adaptogens
Adaptogens work to counteract the effects of stress in the body. Stress causes very real physical changes in the body, including harming the neurological, endocrine, and immune systems. Adaptogens have stimulant properties that help counteract those harmful effects.
Adaptogens have been used for centuries to fight both physical and mental fatigue, stress and exhaustion, and to increase performance, stamina and resilience. Utilized by athletes, warriors and soldiers throughout history to support their bodies and minds to cope with high demands.
Adaptogens work at a molecular level by regulating a stable balance in the hypothalamic, pituitary, and adrenal glands, which are affected by the stress response. Whether you are in acute stress, or long-term chronic stress (hello modern society right?!), they help to attenuate the effects that stress has on our physiology, be that by balancing the adrenal hormones (cortisol, adrenalin) output or breakdown, blood sugar regulation, nervous system support or preventing the breakdown of muscle tissue. Stress also significantly jeopardises the health and balance of our sex hormones (estrogen, progesterone, testosterone, etc) and thyroid function, leaving us feeling tired, cranky, emotional, moody, unable to cope and with zero libido… Adaptogens can support the function of the endocrine system and prevent these hormones from falling out of balance when we push ourselves too far (which we don’t recommend, but it happens!)
Typically, when our bodies are stressed, we go through three stages of stress: 1. alarm phase 2. phase of resistance 3. phase of exhaustion, ie our signal for REST, so that we can fully recover. Unfortunately, this crucial step is often overlooked and shrugged off, and as a result we can find ourselves in the deep exhaustion stage, which can be a hard place to be and come out of. I have a story, or two! about this to share another time.
As we encounter a stressor — say we start lifting weights — our body responds by kicking out hormones like adrenaline that improve muscle performance and increase our ability to concentrate and pay attention to the task at hand in the phase of resistance. Our body is literally resisting the stressor, so we feel energized and clearer, thanks to our body giving us a boost to fight the stressor.
And then, as we fatigue, we enter in the exhaustion phase. Adaptogens basically stretch out that “sweet spot” in the middle — the phase of resistance — allowing us to hang out in the powerful part longer.
Adaptogens have been studied in both animals and isolated neuronal cells. Researchers have found they have several positive effects on the body: neuroprotective elements; anti-fatigue properties; anti-depressive effects; stimulant for central nervous system. They increase mental work capacity, enhance attention, and prevent stress and fatigue. Adaptogens also prevent weight gain (especially around the belly area) due to high cortisol and the effects of our excessive ‘coping habits’ such as snacking, alcohol or Netflix binges.
Adaptogenic Herbs List
Many adaptogenic herbs have been studied and found to be both safe and nontoxic for long term use:
Eleutherococcus senticosus (Siberian ginseng), Rhodiola rosea (Rhodiola), Schisandra chinensis (Schisandra), Withania somnifera (Withania or Ashwaganda), Korean/Panax ginseng and Licorice root. Some adaptogens such as Astraglaus, Siberian ginseng, Withania and Tulsi/ Holy basil are also very beneficial for the immune system. I often class Echinacea as an immune adaptogen.
Withania can lower blood sugar levels, reduce cortisol, boost brain function/ memory and help fight symptoms of anxiety and depression, as well as supporting red blood cell formation and healthy iron status. Withania can improve energy levels and physical strength, with its name coming from the term “the strength of a horse”. Withania also support healthy thyroid function, which is responsible for metabolic rate and energy production (among many other roles). Withania is also a safe anti-anxiety and anti-depressant herb, likely due to it’s stress-lowering effects.
Schisandra is also used to support the nervous system and the liver, as well as helping stabilise blood sugars. Schisandra is known to increase physical and mental performance, reducing the time it takes to fatigue. One of the unique properties of schisandra is that, unlike other stimulants like caffeine, the body doesn’t become tolerant to it quickly, so it can be used in the same doses effectively.
Korean ginseng is an excellent herb for energy, and for those who are in the exhaustion phase/ experiencing chronic fatigue. Korean ginseng also deceases oxidative stress and inflammation caused by exercise. And for the men: Korean ginseng is known to support erectile function and libido. I don’t doubt that it will also support libido in women, but the studies are fewer (funny that). Ginseng can also help improve brain functions like memory, behaviour and mood. Korean ginseng is also beneficial for regulating blood sugar levels during exercise. This is a low-dose herb, and studies have confirmed that more is not better! *it is also recommended to cycle Korean ginseng, and take a 2 weeks break, every 4-8 weeks.
Siberian ginseng is enhances the body's response to stress by modulating the HPA axis and regulating adrenal output. Its active compounds, eleutherosides, are adaptogenic, anti-inflammatory, and immune-modulatory.
Clinical benefits:
Stress: A 2009 randomized clinical trial found Siberian ginseng effective in reducing stress-induced fatigue in individuals with mild-to-moderate stress.
Mood: Enhances serotonin production and reduces anxiety symptoms, according to animal studies.
Cortisol: Supports normalization of cortisol levels under chronic stress by improving HPA axis function.
Weight Loss: Indirectly supports weight management by reducing stress-induced overeating.
Performance: A 2010 study highlighted its role in increasing stamina and reducing fatigue in athletes.
Sleep: Promotes restorative sleep by calming the central nervous system, though less sedative than other adaptogens.
American ginseng rich in ginsenosides, American ginseng modulates the stress response, improves glucose metabolism, and enhances cognitive function.
Clinical benefits:
Stress: Studies show improved resilience in acute and chronic stress conditions.
Mood: A 2018 study demonstrated its ability to reduce depressive symptoms by modulating neurotransmitter systems.
Cortisol: Supports cortisol balance, particularly in cases of adrenal hyperactivity.
Weight Loss: Improves insulin sensitivity and reduces visceral fat, as demonstrated in preclinical trials.
Performance: Enhances physical and cognitive performance in fatigue-related disorders.
Sleep: Helps alleviate insomnia caused by stress or nervous tension.
Tulsi (Holy Basil, Ocimum sanctum): Tulsi is rich in polyphenols and flavonoids, which exert anti-inflammatory, adaptogenic, and neuroprotective effects. It modulates cortisol levels and reduces oxidative stress.
Clinical Benefits:
Stress: A 2012 double-blind study showed Tulsi significantly reduces stress-related symptoms, including irritability and fatigue.
Mood: Improves mood and reduces mild-to-moderate depression and anxiety, as noted in a 6-week clinical trial.
Cortisol: Lowers elevated cortisol levels in stress-induced conditions.
Weight Loss: Promotes lipid metabolism and reduces stress-related overeating.
Performance: Enhances focus and cognitive clarity, even under high-stress situations.
Sleep: Supports deeper, restorative sleep, particularly in stress-induced insomnia.
Rhodiola (Rhodiola rosea): Rhodiola contains rosavins and salidrosides, which enhance energy metabolism, regulate cortisol, and reduce oxidative stress. It is particularly effective for fatigue and cognitive performance.
Clinical Benefits:
Stress: A 2012 meta-analysis found Rhodiola reduces fatigue and enhances stress resilience.
Mood: Demonstrates significant antidepressant effects by modulating serotonin and dopamine pathways.
Cortisol: Lowers cortisol levels in acute and chronic stress scenarios.
Weight Loss: Improves fat metabolism and reduces stress-related eating behaviors.
Performance: Enhances endurance, focus, and physical recovery, particularly in high-stress environments.
Sleep: Improves sleep quality by reducing anxiety and evening cortisol spikes.
Bacopa (Bacopa monnieri): Bacopa enhances synaptic communication, supports neurotransmitter balance, and acts as a neuroprotective and antioxidant agent.
Clinical Benefits:
Stress: A 2016 study showed Bacopa significantly reduces biomarkers of stress and oxidative damage.
Mood: Alleviates symptoms of anxiety and depression by modulating GABA and serotonin pathways.
Cortisol: Reduces stress-induced cortisol spikes, as seen in animal models.
Weight Loss: Indirectly supports weight management by reducing stress and improving mood-related eating behaviors.
Performance: Improves memory, focus, and cognitive function in both healthy individuals and those with cognitive impairment.
Sleep: Enhances sleep quality by promoting relaxation and reducing nighttime cortisol.
Licorice Root (Glycyrrhiza glabra): Licorice root is a versatile herb with adaptogenic, anti-inflammatory, and immunomodulatory properties. Its primary active compound, glycyrrhizin, is a potent cortisol mimetic and modulator, making it particularly useful in supporting adrenal function and managing stress-related conditions. Licorice root acts by modulating the HPA axis and extending the half-life of cortisol through inhibition of the enzyme 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2), which converts active cortisol to its inactive form, cortisone.
Clinical Benefits:
Stress:
Licorice helps sustain cortisol levels during chronic stress, preventing adrenal exhaustion.
A 2021 review highlighted its role in improving resilience to physical and emotional stress.
Mood:
Enhances emotional stability and reduces symptoms of anxiety by stabilizing cortisol and improving neurotransmitter balance.
Supports cognitive clarity under stress.
Cortisol:
Prolongs cortisol activity, aiding individuals with low cortisol (adrenal insufficiency) while modulating overactive responses in hypercortisol states.
Particularly beneficial in the later stages of adrenal fatigue when cortisol production declines.
Weight Loss:
Helps regulate blood sugar and reduce visceral fat accumulation by improving cortisol balance.
A 2014 randomized clinical trial showed a significant reduction in body fat percentage in overweight participants using licorice extract.
Sleep:
Indirectly supports sleep by balancing cortisol rhythms and reducing nighttime cortisol spikes, though excessive use may disrupt sleep due to prolonged cortisol activity.
Performance:
Enhances stamina and recovery in fatigue-prone individuals by improving metabolic and adrenal function.
Contraindications: Avoid in cases of hypertension, fluid retention, or hyperaldosteronism due to its potential to increase blood pressure and sodium retention.
Usage Recommendations: Deglycyrrhizinated licorice (DGL) can be used for digestive support without impacting cortisol metabolism.
Licorice root is a powerful anti-inflammatory, as well as being a demulcent/ soothing agent to the gastrointestinal system. Licorice is also helpful in reducing cortisol and decreasing excess testosterone levels in women (who have PCOS). Licorice supports the adrenal glands and is also a powerful antiviral herb, effective against herpes viruses specifically.
Withania (Ashwagandha, Withania somnifera): Ashwagandha is one of the most well-studied adaptogens, known for its ability to modulate stress responses, improve mood, and enhance physical and mental performance. Its active compounds, withanolides, exhibit adaptogenic, anti-inflammatory, and neuroprotective properties.
Withania supports the HPA axis, reduces cortisol production, and enhances GABAergic signaling, promoting a sense of calm and improving resilience to stress.
Clinical Benefits:
Stress:
A 2019 randomized controlled trial (RCT) showed a significant reduction in cortisol levels and perceived stress in individuals taking Ashwagandha.
Improves overall resilience to both physical and emotional stress.
Mood:
A meta-analysis from 2020 highlighted its efficacy in reducing symptoms of anxiety and depression, likely due to GABAergic and serotonergic modulation.
Cortisol:
Reduces elevated cortisol levels by regulating HPA axis activity.
Beneficial for individuals with chronic stress or early stages of adrenal fatigue.
Weight Loss:
Helps reduce stress-induced overeating and supports metabolic health by regulating cortisol.
An RCT from 2016 showed Ashwagandha supplementation significantly reduced body weight and fat percentage in stressed individuals.
Sleep:
Promotes restful sleep by reducing anxiety and lowering nighttime cortisol levels.
Improves sleep quality and duration, as seen in a 2021 clinical study.
Performance:
Enhances physical endurance, muscle strength, and recovery.
Cognitive improvements include better focus, memory, and reduced mental fatigue.
Korean Ginseng (Panax ginseng): Korean ginseng, known as Panax ginseng, is a powerful adaptogen traditionally used to enhance vitality, mental clarity, and resilience to stress. Its active components, ginsenosides, influence multiple pathways, including the HPA axis, immune function, and neurotransmitter regulation.
Ginsenosides modulate the stress response, improve energy metabolism, and enhance cognitive and physical performance by acting on the central nervous system and improving cellular energy (ATP) production.
Clinical Benefits:
Stress:
A 2013 RCT showed that Panax ginseng reduced stress biomarkers and improved perceived well-being in healthy individuals under chronic stress.
Mood:
Enhances dopamine and serotonin pathways, improving mood and reducing anxiety symptoms.
Cortisol:
Balances cortisol levels, particularly in acute stress scenarios, by enhancing adrenal function.
Weight Loss:
Improves glucose metabolism and reduces visceral fat. A 2014 study showed its ability to promote weight loss in overweight individuals.
Sleep:
Supports restorative sleep by reducing stress and improving cortisol regulation, though it may have a stimulating effect in some individuals.
Performance:
Improves endurance, cognitive performance, and recovery, particularly under physically demanding conditions.
Schisandra (Schisandra chinensis): Schisandra is a traditional adaptogen known for its ability to enhance physical performance, mental clarity, and stress resilience. Its active compounds, schisandrins, exert antioxidant, anti-inflammatory, and neuroprotective effects.
Mechanism of Action:
Schisandra supports liver detoxification, modulates the HPA axis, and enhances mitochondrial function, promoting energy production and reducing stress-induced fatigue.
Clinical Benefits:
Stress:
A 2015 study showed that Schisandra improved stress resilience and reduced fatigue in participants exposed to high-stress environments.
Mood:
Enhances neurotransmitter balance, particularly serotonin and dopamine, supporting emotional stability and reducing symptoms of anxiety and depression.
Cortisol:
Regulates cortisol output during prolonged stress and supports adrenal function.
Weight Loss:
Indirectly supports weight management by reducing oxidative stress and improving metabolic function.
Sleep:
Promotes better sleep by calming the nervous system and regulating stress-related insomnia.
Performance:
Improves physical stamina, mental clarity, and focus, making it particularly beneficial for athletes and individuals in high-stress roles.
References
Panossian, A., & Wikman, G. (2009). "Pharmacology of Adaptogens in the Stress-Induced Response."
Darbinyan, V., et al. (2007). "Clinical trial of Rhodiola for fatigue and cognitive function."
Bhattacharyya, D., et al. (2012). "Tulsi in stress management: A randomized trial."
Singh, R. H., et al. (2016). "Bacopa monnieri in cognitive improvement."
Reay, J. L., et al. (2005). "Effects of Panax quinquefolius on glucose metabolism."
Isbrucker, R. A., & Burdock, G. A. (2006). "Licorice root and its potential use in stress management."
Armanini, D., et al. (2014). "Effects of licorice on cortisol metabolism in stress conditions."
Das, S., & Vasudevan, D. (2010). "Adaptogenic effects of Glycyrrhiza glabra in clinical stress management."
Chandrasekhar, K., et al. (2012). "A prospective study of Withania somnifera for stress and anxiety management."
Lopresti, A. L., & Drummond, P. D. (2019). "Ashwagandha and cortisol: Effects on stress-related biomarkers."
Salve, J., et al. (2016). "Effect of Ashwagandha root extract on body weight and stress management."
Langade, D., et al. (2021). "Withania somnifera for sleep quality and mental well-being."
Lee, S. T., et al. (2013). "Effects of Korean Ginseng on stress biomarkers."
Reay, J. L., et al. (2005). "Panax ginseng effects on glucose metabolism and cognitive performance."
Panossian, A., & Wikman, G. (2015). "Adaptogenic properties of Schisandra in stress and fatigue."
Hancke, J. L., et al. (1999). "Schisandra chinensis in stress management."