ADAPTOGENS EXPLAINED: REDUCING STRESS WITH ASHWAGANDHA AND RHODIOLA

Adaptogens are herbs that help the body regulate stress more effectively. They support the balance of the stress system (HPA axis) and may lower cortisol, restore energy, and improve mental resilience. Ashwagandha is mainly calming, while rhodiola helps combat fatigue and mental exhaustion. Adaptogens offer support but do not replace medical treatment.

What are adaptogens?

According to UCLA, adaptogens are plant compounds that help the body cope with stress, provided that they:

1. are not toxic when used normally,
2. support the entire body in responding to stressors,
3. help bring the body back into balance after a stress response.

In summary: adaptogens may offer support during stress, but they do not solve the underlying cause. They simply help the body handle tension more effectively, as also described by Ajala (2017).

How adaptogens influence stress

The hypothalamic-pituitary-adrenal axis (HPA axis) plays a central role in the regulation of stress hormones such as cortisol. Adaptogens influence this axis and may contribute to a more stable hormonal response, as shown in research by Panossian and Wikman.

Llopis, San-Miguel, and Serrano also found evidence in their systematic review that adaptogens may reduce both physiological stress markers and self-reported stress.

The effects of ashwagandha

Ashwagandha is one of the most widely used adaptogens for stress. In the study by Llopis et al., participants with chronic stress experienced a 16% decrease in cortisol after four weeks and a 22.2% decrease after eight weeks. Perceived stress also dropped significantly.

Other sources, such as Nutraceutical Business Review, point to positive effects on anxiety, inner restlessness, and sleep problems.

Important considerations

Because ashwagandha has a calming effect, it is usually wise to take it in the evening. Keep in mind that adaptogens are only a supplement. Healthy sleep, nutrition, exercise, and relaxation techniques remain essential, as you can also read in our blogs on sleep problems and breathing exercises.

The effects of rhodiola

Rhodiola rosea is another well-known adaptogen, with a slightly different effect than ashwagandha. It is mainly used for mental and physical fatigue and low mood. Rhodiola is more stimulating and may help improve resilience, as discussed in this article.

Important considerations

Because rhodiola has an activating effect, many people choose to take it in the morning or early afternoon. Always consult a doctor if you use medication or have health conditions.

When to consider using adaptogens

You might consider adaptogens if you:

• experience mental or physical exhaustion,
• often deal with stress that affects your daily functioning,
• want additional support alongside lifestyle interventions such as meditation, exercise, or sleep optimization.

Note: adaptogens are not a replacement for medical treatment. Always consult a professional if you experience severe symptoms such as depression or anxiety disorders.

Safety and considerations

Adaptogen supplements fall under dietary supplements and are less strictly regulated than medicines. Pay attention to product quality and preferably buy from a reliable supplier. Extra caution is necessary with certain conditions, such as thyroid disorders or high blood pressure.

Disclaimer: This text is intended for general informational purposes only and does not replace medical advice. If you have health issues, take medication, or are pregnant or breastfeeding, always consult a doctor, pharmacist, or other qualified healthcare provider before using supplements or herbal preparations.

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