This article was previously published on April 9, 2018 and has been updated with new information.
Your body has two adrenal glands located just above each of your kidneys. As part of your endocrine system, your adrenal glands secrete more than 50 hormones, including aldosterone (which helps regulate your blood pressure and blood volume), cortisol, and adrenaline, the latter of which can be activated excessive stress.
Indeed, your hypothalamic-pituitary-adrenal (HPA) axis is the system responsible for stress management. This includes stress from every conceivable source, be it injury or illness, problems at work or relationship, lack of sleep or poor eating.
For example, exposure to chronic stress from overwork, chronic inflammation, or long-term illness can lead to HPA axis dysfunction, often – though perhaps somewhat incorrectly – referred to as “fatigue” adrenal fatigue” or “adrenal insufficiency”.
Adaptogen for adrenal support
A more recent theory is that most cases of so-called adrenal fatigue are not actually caused by a decreased ability of the adrenal glands to make cortisol. Usually, the problem can be traced back to a dysfunction in the brain signaling portion of the HPA axis, meaning the main problem is in the hypothalamus and pituitary (H and P, not so much in the brain). part A or adrenal gland. of the shaft).
Both primary and secondary adrenal insufficiency can be diagnosed with testing. On the other hand, more subtle abnormalities in the HPA axis are more difficult to diagnose. To identify HPA dysfunction, a comprehensive hormonal panel is recommended. One of the best methods is the DUTCH (Dry Urine Comprehensive Test for Hormones) test, a complete hormonal panel developed by Mark Newman, founder of Precision Analytical Laboratories in Oregon.
The DUTCH test really outperforms all other methods when it comes to telling the story of what your hormones are doing, allowing you to identify the areas you should focus on taking corrective action. Several nutrients are known to support adrenal function, including magnesium, B vitamins, vitamin C, and animal-based omega-3 fats like krill oil.
Certain adaptogens can also help if you’re struggling with persistent stress. Four of the more recognized adaptogens for adrenal support are ashwagandha, rhodiola, ginseng, and tulsi. These and other adaptogens are unique in that they help your body adapt to stress, in part by regulating hormones and improving your immune function.
Ashwagandha – Powerful Hormone Balancing Pill
An herb native to Asia and India, the ash tree (Withania somnifera) has been a powerful tool in Ayurvedic medicine for thousands of years. In the past 50 years alone, this member of the nightshade family has emerged in the West as a powerful healing herb. As an adaptogen, it can:
- Helps the body adapt to stress;first by balancing your immune system,2 metabolism and hormonal system.3
- Increase endurance and improve health when used regularly. In Ayurvedic medicine, ashwagandha is classified as “Rasayana”, an essence that helps heal the body and prolong life.4
- Protect your brain from oxidative stress.5
- Supports healthy levels of total lipids, cholesterol and triglycerides already in the normal range.
The root contains the highest concentration of active ingredients and helps regulate hormone balance, including thyroid hormones, estrogen and progesterone, beneficial for women entering menopause.
The root also lowers cortisol levels, restores insulin sensitivity, and helps stabilize mood.6 In one study,7 Patients diagnosed with moderate to severe anxiety treated with ashwagandha reported “significantly less” symptoms than those undergoing more conventional interventions.
Another study8 found “empirical evidence to support traditional use [ashwagandha] to support mental processes involved in GABAergic signaling. “GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter significantly involved in signaling regulation of physiological and psychological processes. According to the authors:
“Our results provide evidence indicating that the main ingredients in [ashwagandha] may have an important role in the development of pharmacological treatments for neurological disorders associated with GABAergic signaling dysfunction such as general anxiety disorders, sleep disturbances, seizures, muscle spasms and seizures. “
In men, ashwagandha may help increase testosterone levels.9 While some adaptogens are stimulants in disguise, this is not the case with ashwagandha. It can help enhance your morning exercise routine, and when taken before bed, it can also help you get a good night’s sleep. I recommend using only 100% organic ash root, free of fillers, additives and excipients, to ensure quality.
Rhodiola – A Natural Anti-Stress
Rhodiola rosea perennial plant, sometimes called “golden root”, “rose root” or “arctic root”, is another powerful adaptogen known to enhance vitality by helping the body Your body maintains homeostasis and adapts to physical, chemical, and environmental stress. This plant has long been used in traditional folk medicine in Russia and Scandinavian countries.ten Among its many uses, rhodiola has been shown to be:11,twelfth,13
- Has strong anti-inflammatory activity.14
- Promotes nervous system health and cognitive function.
- Regulates immune function (elevates low immune function and reduces overactive function) and protects against viral infections.15
- Improve male and female sexual function, reproductive health and fertility.
- Enhance athletic performance and shorten recovery time.16
Importantly, rhodiola has been shown to be particularly beneficial for your nervous system and has both antidepressant and anti-anxiety benefits.17 By inhibiting monoamine oxidase, rhodiola slows the enzymatic breakdown of neurotransmitters involved in mood and mental health, such as serotonin.18,19
The bioactive compounds rosavin and salidroside have also been shown to improve the movement of serotonin precursors across the blood brain barrier and help preserve serotonin by decreasing catechol-o-methyl transferase activity.
Evidence shows that rhodiola can increase serotonin levels by up to 30%.20 Research published in 2015 compared rhodiola with the antidepressant sertraline, concluding that it was a safer option. According to psychiatrists who use rhodiola in their clinical practice, the plant extract is a “viable choice in many cases for the treatment of mild to moderate depression.”21 Rhodiola has even been shown to improve symptoms of burnout caused by work stress.22
In a study23 published last year, burnout subjects who were given 400 mg of rhodiola rosea extract for 12 weeks experienced significant improvements, reporting lower levels of emotional exhaustion, fatigue and burnout, and satisfaction. greater pleasure, zest for life and sexual desire.
According to the authors, the findings suggest that rhodiola rosea extract “could be an important first step towards the ongoing relief of burnout symptoms, thereby inhibiting the progression of the syndrome and preventing the development of burnout syndrome.” subsequent disorders such as depression or physical illness.”
Rhodiola helps fight chronic fatigue
Rhodiola’s energy-boosting and energizing effects can be of clear benefit to those struggling with chronic fatigue. As an added benefit, it tends to work fast. In a recent study,24 Patients struggling with chronic fatigue syndrome who received 400 mg of dry ethanolic rhodiola extract daily for eight weeks experienced significant improvements within the first week.25
In total, patients experienced a 42% reduction in total stress and a 39% reduction in fatigue; 83% of them said they felt “a lot” or “a lot” improved by week eight.
The mechanism behind these effects is thought to be related to rhodiola’s ability to regulate catecholamine release and cAMP levels in your heart muscle during stress.26 It also helps reduce the stress hormone cortisol. As noted by Mental Health Daily, “Other suggested mechanisms include interactions with protein kinase p-JNK, nitric oxide, defense mechanism proteins (eg, heat shock proteins), and regulation of beta-endorphins. and opioid peptides.”27,28
Siberian Ginseng Promotes Vitality and Longevity
There are several different types of ginseng, and they are not necessarily interchangeable. Of the three main types, only two are actually ginseng:
• American Ginseng (Panax quinquefolius) – This tanned, moringa root contains ginsenosides, which are believed to be responsible for many of its medicinal properties. Chinese medicine, which has used ginseng for thousands of years, considers American ginseng to be a cooling tonic.29
• Asian Ginseng (Panax ginseng) – Sometimes called Korean ginseng, Asian ginseng also contains ginsenosides, although in different proportions than American ginseng, and is considered an adaptogen. According to Chinese medicine, Asian ginseng is a “hot” stimulant.30
Like ashwagandha, Asian ginseng affects thyroid hormones. More specifically, it contains properties that prevent overproduction of reverse T3 (rT3). One study looking at the effects of ginseng injections found that it produced a healthy increase in T3 and T4 and a decrease in rT3.thirty first
• Siberian Ginseng (Eleutherococcus senticosus) – Siberian ginseng is not real ginseng and does not contain ginsenosides. Its active ingredients are called eleutherosides, which are thought to stimulate your immune system. However, like American and Asian ginseng, Siberian ginseng is an adaptogen traditionally used to boost energy, stimulate the immune system, and increase longevity.32
Research also shows that Siberian ginseng has neuroprotective benefits, in part by improving hippocampal and microglial cell signaling,33 and there is some evidence that it may help prevent or slow the loss of motor function associated with Parkinson’s disease.34
Siberian ginseng also has mild antidepressant effects,35 and helpful for insomnia, behavioral and memory problems,36 and has been shown to improve exercise endurance by improving your body’s use of oxygen.37
Tulsi – Water purifier
Highly revered in India for over 5,000 years, tulsi, also known as holy basil, has been prized for its many health-promoting properties. This herb is said to have a purifying effect on the mind, body and spirit, and has been treasured for its protective and uplifting properties. There are many tulsi products available today, including tulsi tablets, teas, powders and tulsi essential oils.
Tulsi tea is an antioxidant-rich beverage with a complex and unique chemistry. It contains hundreds of beneficial phytochemicals – non-nutritive plant compounds with protective and health-promoting properties. Working together, these compounds have adaptive and immune-boosting properties that fight stress, boost your immune system, and promote a healthy metabolism, including helping your body you maintain optimal blood glucose levels.
Protect and support your adrenal health
A healthy functioning adrenal gland is important for overall optimal health. Adaptogen herbs are certainly not the only way to protect and support your adrenal glands, or even the most ideal strategy. But they can be helpful in times of stress.
If you’ve been struggling with “adrenal fatigue” or HPA dysfunction, your treatment will require a whole-body approach – one that addresses excessive stress and habits. Unhealthy lifestyle habits have caused an impaired stress response in the first place.
