Are adaptogens the key to a stressful society?
Many people who are interested in wellness or are health conscious may have started to hear the term "adaptogen" more frequently in recent years.
The fast pace of modern society means that daily stress and anxiety are problems faced by many people. One of the reasons adaptogens are gaining popularity is because they are believed to help manage stress and anxiety. With increased awareness of mental health, many people are turning to these natural therapies as a means of managing stress.
In this article, we'll explore the basic concept of adaptogens, ashwagandha, and adaptogenic mushrooms in more detail.
What are adaptogens?
Adaptogens are plants or substances that help the body adapt and balance the stress response. These natural ingredients help regulate stress hormone levels and help regulate immune and nervous system function.
The word adaptogens comes from the property that these substances have of helping the body "adapt" to stress. It was first used in the 1940s by Soviet scientist Nikolai Lazarev, who was researching substances that could help humans adapt more effectively to stress.
Adaptogens help balance various body systems (especially the endocrine and immune systems) and normalize the stress response, allowing the body to respond in a healthier way to stress rather than over- or under-reacting.
Representative adaptogens include ashwagandha, rhodiola, reishi, cordyceps, and ginseng. Ashwagandha in particular has been the subject of much research and is considered to be the strongest adaptogen. We will also delve into adaptogenic mushrooms, which have been gaining attention in recent years.
About Ashwagandha
Ashwagandha (scientific name: Withania somnifera) is an herb that has been considered important in Ayurveda, the traditional medicine of ancient India. It has been called the queen of Ayurveda and has been said to be the strongest herb. It is known as an adaptogen and is expected to have stress management, immune function support, and nervous relaxation effects. Ashwagandha has the effect of regulating cortisol levels and enhancing the body's ability to adapt to stress.
Ashwagandha works
1. Stress and anxiety
Results from multiple clinical trials suggest that ashwagandha extract may help reduce stress and anxiety. (See research review below.)
2. Improved sleep quality
Although research is limited, results from several clinical trials suggest that extracts of Ashwagandha may help improve sleep. (See research review below.)
Precautions for using Ashwagandha
Ashwagandha can be used safely for up to three months without side effects. However, the effectiveness and safety of ashwagandha for long-term use has not been scientifically studied. However, it is considered relatively safe in Ayurveda, the traditional Indian medicine, due to its 5,000-year history.
However, long-term use of ashwagandha may have potential harmful effects on the liver and thyroid gland, so it is best avoided by prostate cancer patients and those who are pregnant or breastfeeding.
Can I buy Ashwagandha in Japan?
In the United States, Ashwagandha can be easily purchased in the supplement section of supermarkets and pharmacies, or on Amazon, but unfortunately it is not sold in Japan because it is classified as a pharmaceutical ingredient. People who use Ashwagandha in Japan purchase it from overseas e-commerce sites.
At Alchemist House, you can purchase products containing Ashwagandha without any problems, as long as they are within the quantity limit of two months.
Adaptogen Mushrooms
Adaptogenic mushrooms are medicinal mushrooms that have adaptogenic properties. Examples of adaptogenic mushrooms include Reishi (Ganoderma lucidum), Cordyceps sinensis, Lion's Mane (Yerinaceus yamabushitake), and Chaga.
Adaptogens are compounds that help the body adapt to stress and maintain balance , so adaptogenic mushrooms are also said to reduce stress and aid sleep, and are popular for their immune support and overall health benefits.
summary
Natural ingredients like adaptogens have been gaining attention because they have fewer side effects and are easy to take on an ongoing basis. Furthermore, scientific research supports the usefulness of these ingredients, and our understanding of their effects is improving.
In the United States and Europe, the lifestyle of mixing adaptogen mushroom oil or powder into your morning coffee is becoming popular, and there seems to be an increase in supplements that allow you to take adaptogens on a daily basis without any effort.
Many people are struggling with how to cope with the stress and anxiety of modern society. Taking adaptogens on a daily basis and adapting may be one of the keys to surviving in modern society.
< Ashwagandha research review >
*1. Stress and anxiety
A 2021 systematic review identified seven studies that looked at ashwagandha to treat stress and anxiety. These studies involved 491 adults from India with self-reported high stress and anxiety or diagnosed anxiety disorders who took ashwagandha or a placebo for six to eight weeks.
A total of six studies used extracts of Ashwagandha root alone (three studies, KSM-66), root and leaf (two studies, Sensoril or Shoden), or a specific part of the plant (one study).
The seventh study used a granulated form of dried root powder. Doses of ashwagandha ranged from 240 to 1,250 mg/ day of extract or 12,000 mg/ day of whole root granules (equivalent to 6,000 mg of root powder). Overall, these studies showed that ashwagandha significantly reduced levels of stress and anxiety (subjectively measured using validated rating scales), reduced insomnia and fatigue, and reduced serum cortisol (stress hormone) levels compared to placebo. In some studies, doses of 500 to 600 mg/ day were more effective than lower doses.
*2. Improved sleep quality
In a self-reported survey study at a research center in India, 150 healthy men and women aged 18 to 65 who suffered from insomnia or lack of rest were randomly assigned to take either an extract of ashwagandha root and leaves (Shoden) or a placebo for six weeks.
The extract was standardized to contain 21 mg of withanolide glycosides per 60 mg capsule, and participants took two capsules twice daily.
Both groups reported improvements in sleep quality as measured by a validated rating scale, with the ashwagandha group reporting greater improvements (72%) than the placebo group (29%).
Additionally, participants who took the ashwagandha extract saw improvements in sleep efficiency (time spent in bed while asleep) as assessed by actigraphy*, total sleep time, sleep latency (time it takes to fall asleep), and awakening after sleep onset. They also reported improved quality of life.
* Actigraphy is a method of measuring body movement using a watch-type monitor worn on the wrist.
Reference:https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#h2
https://pubmed.ncbi.nlm.nih.gov/22987912/
