What are adaptogens?
We use the term “adaptogens” to describe medicinal plants that have a specific impact on human mind and body, and support their functioning. Adaptogens include: Rhodiola, Asiatic pennywort (also known as Centella asiatica), ginseng, ashwagandha or turmeric. In order for a plant to have adaptogenic properties, it must meet the following three criteria:
1. It must not have any side effects, be toxic or addictive in any way.
2. It must respond to stress in human body. While going through a stressful period, the human body should keep on going without depleting energy reserves. In a nutshell, the adaptogen must make your body respond to stress better.
3. It must return your body back to a state of balance (or, homeostasis). Adaptogens have a normalising effect, so they compensate the deficits or eliminate the shortages.
As a plant group, adaptogens have been subject to a number of studies because they have fascinated scientists for many years. Stress reduction is found to be the most valuable quality of adaptogens because, according to the studies, adaptogens actually protect the nervous system and have beneficial effect on processes relating to stress [1]. In addition, those medicinal plants boost immunity, support brain function, improve concentration, relieve fatigue, give energy and improve sleep quality.
Read also: Chronic stress. See how to fight it by combining body and mind training.
The most effective adaptogens for athletes
Will adaptogenic herbs have a direct impact on our fitness? It is worth noting that their effect on people may vary, but here’s a list of adaptogens that may be quite beneficial for people who are physically active.
- Ashwagandha
First of all, ashwagandha will protect your body from the effects of mental and physical stress [2]. A high level of cortisol, or stress hormone, is particularly dangerous for athletes [3]. It may result in loss of efficiency, worse performance, but also in an increased appetite which makes weight control more difficult. Cortisol rises quickly after short, intense and fast-paced workouts, but not only. Ashwagandha reduces its level and keeps it under control.
In addition, ashwagandha can increase muscular strength [4], have a positive impact on fat tissue reduction, and even increase the VO2 max (your maximum oxygen uptake).
Let us also mention that factors helping to reduce stress will also have a positive effect on sleep quality and regeneration.
- Astragalus (or, milk vetch)
It boosts endurance and has an influence on muscle recovery [5]. It boosts energy, and according to research, astragalus improves endurance, exercise capacity and reduces post-workout fatigue and muscle pain. As one study reads:
“(...) supplementing [astragalus] can alleviate oxidative stress caused by physical exertion, stimulate blood flow, supports removal of body waste and elimination of metabolism side effects, and thus prevents physical fatigue.” [6]
- Caterpillar fungus (or, Ophiocordyceps sinensis)
It is the name of a fungus that is well known especially in Chinese medicine. It is rare which makes it very precious. It is worth getting to know more about it because, according to research, it can significantly improve aerobic capacity and overall endurance after about a dozen of weeks. These are the results obtained in a group of 30 amateur marathon runners who took the supplement for 12 weeks. [7]
- Ginseng
Ginseng has been known for thousands of years. It is famous for offering immune system support, having a positive impact on your sexual drive and physical strength. According to research, athletes who supplement ginseng have lower muscle pains and muscle damage. The regeneration is faster and people who are active tire more slowly during the workouts [8].
- Turmeric
Or actually, its ingredient – curcumin. First of all, it wards off inflammation and speeds up muscle recovery. According to numerous studies, curcumin taken by people who are physically active alleviates oxidative stress, reduces muscle damage and increases their capacity, has a positive impact on recovery, the heart, stomach and intestines. [9]
Good to know! Piperine in pepper enhances the absorption of curcumin by as much as 2000% and it has no side effects! A combination of those two ingredients will also support weight loss, anti-inflammatory and antioxidant properties [10].
How do I take adaptogens?
They are usually available as supplements – capsules, powders or extracts in the liquid form. To make sure that they work, you should buy them through trusted sources, from Polish manufacturers. In case of concerns, it’s a good idea to talk to your doctor and ask other people who use adaptogens for their opinion.
Do adaptogens work for every one? Are there any side effects?
No, there are people who are not sensitive to medicinal plants and who will not see any effects. So, you shouldn’t expect that taking supplements will have excellent results for every one. In order to find out whether you are susceptible to the adaptogens, you need to take them for about three months. If you have any concerns or unusual symptoms, please consult a specialist.
Even though adaptogens should not have any side effects, anything that you consume can have an adverse effect on your body. The adaptogens listed in this paper can, for example, result in decreased appetite, constipation, nausea, indigestion and (in case of ginseng) light insomnia [11].
So, please make sure that you test adaptogens carefully, and adapt them to your needs. Choose mixtures and preparations through trusted sources and watch the results. When in doubt, please consult your doctor.
Also check out this: 5 supplements for athletes that don’t deliver what they promise. Don’t waste your money on them!
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References:
[1] Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/.
[2] Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity, Pharmaceuticals 2010, 3, 188-224; doi:10.3390/ph3010188, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/pdf/pharmaceuticals-03-00188.pdf.
[3] Status, Stress and Performance in Track and Field Athletes during the European Games in Baku (Azerbaijan), https://pubmed.ncbi.nlm.nih.gov/28729707/.
[4] Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006238/.
[5] [7] [10] Adaptogenic herbs: A natural way to improve athletic performance, https://www.sciencedirect.com/science/article/pii/S2772632023000181.