Adaptogens – natural support for the immune system and stress reduction

Introduction

In the dynamic world we live in, stress has become an inseparable part of daily life. Its long-term effects can significantly lower the body’s immunity, leading to various health problems. With the growing awareness of the negative impact of stress, more and more people are seeking natural methods to support their bodies in fighting its consequences. Adaptogens, plant-based substances that help the body adapt to increased physical and mental effort, are gaining popularity as an effective tool in stress reduction and immune system strengthening.

What are Adaptogens?

Adaptogens are a group of plants that have the ability to normalize the body’s functions and increase its resistance to various stress factors. The term "adaptogen" was introduced in the 1940s by Russian scientist Dr. Nikolai Lazarev, who studied natural substances that could increase the body’s resistance to stress. For a plant to be classified as an adaptogen, it must meet the following criteria:

• It must be non-toxic in normal therapeutic doses.

• It should have a nonspecific effect on the body, increasing resistance to a wide range of stressors.

• It should normalize the body’s functions, regardless of the direction of disturbance.

Adaptogens help the body maintain homeostasis, or internal balance, even in the face of intense physical, biological, or emotional stress.

Mechanism of Action of Adaptogens

Impact on the hypothalamic-pituitary-adrenal (HPA) axis

The main mechanism of action of adaptogens is related to their impact on the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in the body’s response to stress. When exposed to a stressor, the hypothalamus releases the corticotropin-releasing hormone (CRH), which stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to produce cortisol – the main stress hormone.

Adaptogens modulate the HPA axis, preventing excessive production of cortisol in response to stress. At the same time, they increase the sensitivity of cellular receptors to cortisol, improving the effectiveness of the hormone at lower concentrations.

Impact on the immune system

Chronic stress leads to a weakened immune system, making the body more susceptible to infections. Adaptogens, by normalizing cortisol levels and influencing cytokine production, help restore proper immune system function. Many adaptogens also exhibit anti-inflammatory properties, which further support the body’s immunity.

Antioxidant action

Oxidative stress, or excessive production of free radicals, is one of the factors damaging cells and accelerating aging processes. Adaptogens contain compounds with strong antioxidant properties that neutralize free radicals and protect cells from damage.

Key Adaptogens and Their Properties

Ginseng (Panax ginseng)

Ginseng, known as the "king of adaptogens," is one of the most well-known and highly valued adaptogenic plants. Its main active ingredients – ginsenosides – have numerous health-promoting properties:

• Increase resistance to physical and mental stress

• Improve cognitive functions, memory, and concentration

• Strengthen the immune system

• Have anti-inflammatory and antioxidant effects

• Support recovery after physical exertion

Clinical studies confirm ginseng’s effectiveness in reducing fatigue, improving mood, and increasing resistance to infections.

Rhodiola (Rhodiola rosea)

Rhodiola, found in the mountainous regions of Europe and Asia, is an adaptogen particularly effective in combating mental stress. Its active compounds – rosavins and salidrosides –:

• Reduce cortisol levels in response to stress

• Increase serotonin and dopamine levels in the brain, improving mood

• Improve physical and mental endurance

• Reduce feelings of fatigue

• Support cognitive functions

Rhodiola is recommended for people struggling with chronic fatigue, depression, and anxiety disorders.

Ashwagandha (Withania somnifera)

Ashwagandha, also known as Indian ginseng, is one of the pillars of Ayurvedic medicine. Its main active compounds – withanolides – have strong adaptogenic effects:

• Reduce cortisol levels and alleviate stress symptoms

• Improve sleep quality

• Strengthen immunity

• Increase physical endurance

• Exhibit anti-inflammatory and antioxidant effects

Ashwagandha is particularly recommended for people struggling with insomnia, anxiety, and stress-related reduced immunity.

Reishi Mushrooms (Ganoderma lucidum)

Reishi mushrooms, known in traditional Chinese medicine as "mushrooms of immortality," contain polysaccharides and triterpenoids with strong adaptogenic properties:

• Strengthen the immune system

• Modulate the inflammatory response

• Exhibit anti-cancer properties

• Improve sleep quality

• Alleviate stress and fatigue symptoms

Reishi are particularly valued for their ability to simultaneously strengthen immunity and alleviate autoimmune reactions.

Eleuthero (Eleutherococcus senticosus)

Eleuthero, also known as Siberian ginseng, contains eleutherosides and polysaccharides with strong adaptogenic properties:

• Increase resistance to stress

• Improve physical and mental endurance

• Support immune system functions

• Normalize blood pressure

• Improve concentration and memory

Eleuthero is particularly recommended for athletes and people leading an active lifestyle.

Cortisol and Body Regeneration

Cortisol, known as the stress hormone, plays a key role in the body’s response to stressors. Under normal conditions, its levels follow a daily rhythm – it is highest in the morning, helping us wake up and get mobilized for action, and lowest in the evening, promoting relaxation and preparing for sleep.

Chronic stress, however, disrupts this rhythm, leading to prolonged elevated cortisol levels, which can have negative consequences for health:

• Weakened immune system

• Sleep disturbances

• Digestive issues

• Increased risk of cardiovascular diseases

• Metabolic disorders and fat tissue growth

Adaptogens help normalize cortisol levels, restoring its proper circadian rhythm. This allows the body to regenerate, and repair processes occur without disruption. This is especially important during sleep, when our body intensively regenerates.

Adaptogens and the Immune System

The link between stress and immune system weakening is well-documented scientifically. Chronic stress leads to dysregulation of the immune system, increasing susceptibility to infections and autoimmune diseases. Adaptogens, through their influence on cortisol levels and modulation of immune response, provide effective support for the immune system:

• Normalize the activity of T and B lymphocytes

• Increase the activity of NK (natural killer) cells

• Modulate the production of pro-inflammatory cytokines

• Increase the production of immunoglobulins

• Exhibit antiviral and antibacterial properties

Regular use of adaptogens can therefore serve as an effective strategy for preventing colds, flu, and other infections, especially during periods of increased stress exposure.

How to Use Adaptogens?

Forms of Supplementation

Adaptogens are available in various forms, allowing supplementation to be tailored to individual preferences:

• Standardized extracts in capsules or tablets

• Alcoholic tinctures

• Teas and infusions

• Powders to add to drinks or food

• Adaptogen blends with synergistic action

When choosing a supplement with adaptogens, it’s worth paying attention to the standardization of the extract, which guarantees the appropriate content of active ingredients.

Dosage and Duration of Use

Adaptogens generally require regular, long-term use to fully develop their effects. The results of their use may be noticeable after several weeks to several months of regular supplementation. Recommended doses depend on the specific adaptogen and form of supplementation:

• Ginseng: 200-400 mg of standardized extract daily

• Rhodiola: 200-600 mg of standardized extract daily

• Ashwagandha: 300-600 mg of standardized extract daily

• Reishi: 1-3 g of dried mushroom or 150-300 mg of extract daily

• Eleuthero: 300-400 mg of standardized extract daily

Synergy of Adaptogens

Many studies indicate the synergistic action of adaptogens when used together. Properly selected blends can provide a broader spectrum of action and greater effectiveness than individual herbs. Popular combinations include:

• Ginseng with Eleuthero – to increase energy and endurance

• Ashwagandha with Rhodiola – to reduce stress and improve mood

• Reishi with Cordyceps – to strengthen immunity

Safety of Using Adaptogens

Adaptogens are generally considered safe in recommended doses, but, as with any supplementation, caution is necessary:

• People taking medications, especially anticoagulants, antidepressants, or blood pressure regulators, should consult a doctor before starting supplementation.

• Pregnant and breastfeeding women should avoid most adaptogens due to insufficient safety research.

• People with autoimmune diseases should exercise caution, as some adaptogens may stimulate the immune system.

• It is advisable to periodically interrupt the use of adaptogens to avoid developing tolerance to their effects.

Summary

Adaptogens provide natural and effective support for the body in combating stress and its negative health consequences. Their ability to normalize the body’s functions and increase its resistance to various stressors makes them a valuable element of health prevention in today’s challenging world.

Regular use of adaptogens can contribute to improved immunity, reduced stress levels, increased energy, and overall improvement in quality of life. However, it’s important to remember that adaptogen supplementation should be part of a comprehensive approach to health, including a healthy diet, regular physical activity, sufficient sleep, and stress management techniques.

If in doubt about the use of adaptogens or choosing the most appropriate product, it’s worth consulting a doctor or a qualified specialist in natural medicine.