Wellness repair is not merely about slimming down so you look good. It’s about performing better, having better mental clarity and, most of all – FEELING good.

You’ve probably heard of cortisol. That’s the hormone often referred to as the “stress hormone” or “aging hormone”.

Stress isn’t all bad. We need adrenaline and cortisol for things like waking up in the morning and responding to danger.

But an imbalance of cortisol levels can put your body into a perpetual “fight or flight” response; a state of constant stress that eventually burns out your adrenal glands.

Constantly elevated cortisol can make you anxious and irritable. It can lead to weight gain and bone loss, contribute to diabetes and heart disease risk, and drain your energy levels. It can affect every physiological system in your body, including your thyroid.

You can’t just stop the ride and get off. We all have to do life. But we don’t have to surrender to burnout either. There are several strategies that work in tandem, but possibly the best place to start is with adaptogens.

What are adaptogens? I’m glad you asked! They are a class of herbs that help you adapt to stress and lower cortisol. And they’ve been knocking it out of the park for thousands of years.

I want to introduce you to 10 adaptogen herbs to lower your cortisol.

Adaptogens are a class of herbs that help you adapt to stress and lower cortisol. Share on X

Adaptogens help you adapt to stress

The term adaptogen was first defined in 1947 by Dr. Nikolai Vasilyevich, a Russian toxicologist and pharmacologist. He defined “adaptogens” as agents which help an organism to counteract any adverse effects of a physical, chemical or biological stressor by generating nonspecific resistance.

Adaptogens have been used in Traditional Chinese and Ayurvedic medicines for centuries to promote a sense of well-being.

Dr. Aviva Romm is a Yale trained physician and a founder of the Yale Integrative Medicine program. She is also the recent past President of the American Herbalists Guild and author of the book, Botanical Medicine for Women’s Health. According to Dr. Romm, “In those systems, these herbs are considered the “Kings” and “Queens” of herbal medicines for restoring health, vitality, immunity, stamina, and promoting longevity.” She says, “They do this by “normalizing” or “regulating” the adrenal stress response.”

Adaptogens are a class of herbs used to improve the health of your adrenal system, the system in charge of managing your body’s hormonal response to stress. It can be stress from a busy schedule, relationships, climate or physical exertion.

Dr. Frank Lipman is board certified in internal medicine after serving as Chief Medical Resident in his final year of residency at Lincoln Hospital in New York City. He says, “They [adaptogens] help strengthen the body’s response to stress and enhance its ability to cope with anxiety and fight fatigue – slowly and gently, without jolts or crashes. They’re called adaptogens because of their unique ability to “adapt” their function according to your body’s specific needs. Though the effects may initially be subtle and take time to make themselves felt, they’re real and undeniable.”

Chris Kilham has conducted medicinal research in over 40 countries and is known as The FOX News Medicine Hunter. He says, “To qualify as an adaptogen, an herb must be completely safe and non-toxic, it must have broad uses for health, and it must specifically reduce stress, both mental and physical. To put it simply: Adaptogens help you adapt.”

Chris says they are gaining popularity because of what they can do. “This elite class of herbs impart strength, energy, stamina, endurance, and they improve mental clarity. In many parts of the non-Western world adaptogens are used extensively in high-risk, fast-reflex occupations, from athletes to miners to deep sea divers. With the scientific data to back these natural wonders already available and more research under way, it is only a matter of time before adaptogens begin making their mark in the United States.”

Dr. Romm adds, “In addition to their effects on stress adaptation, adaptogens have profound antioxidant and anti-inflammatory effects that protect your cells from damage from a variety of chemical exposures.”

Adaptogens are an elite class of herbs that impart strength, energy, stamina and endurance. Share on X

How adaptogens work and what they feel like

The naturally occurring chemicals in adaptogens produce an effect of regulating and normalizing.

Dr. Romm explains. “They calm and nourish the adrenal glands, and support the processes that are controlled by the adrenals – from blood sugar and immune system regulation, to hormones and blood pressure. Amazingly, they work whether you are experiencing adrenal over-stimulation, or adrenal fatigue. In fact, not only do they help you to adapt, but they also adapt to your particular biochemical needs!”

Dr. Lipman uses an analogy of a thermostat: “When the thermostat senses that the room temperature is too high it brings it down; when the temperature is too low it brings it up. Adaptogens can calm you down and boost your energy at the same time without over stimulating. They can normalize body imbalances. By supporting adrenal function, they counteract the adverse effects of stress.  They enable the body’s cells to access more energy; help cells eliminate toxic byproducts of the metabolic process and help the body to utilize oxygen more efficiently.”

Some adaptogens can work within a matter of days, but their actions tend to be subtle. Dr. Romm says benefits build when taken regularly over months of time.

The feeling they produce is described as a sustained sense of calm, but non-stimulating (except for Chinese ginseng).

Adaptogenic herbs do not alter mood directly. Rather, they help the body function optimally during times of stress. Lifted mood is a byproduct of handling stress more easily.

Adaptogens work like a thermostat in that they adjust to your body's specific needs. Share on X

The adaptogens

Let’s meet the adaptogens! Each of these herb extracts demonstrate significant adaptogenic activity.

Click or tap the link to learn more about each adaptogen.

1. Ashwagandha
2. Astragalus root
3. Eleuthero
4. Ginseng root
5. Holy basil
6. Maca
7. Reishi mushrooms
8. Rhodiola rosea
9. Schisandra
10. Shatavari

Ashwagandha

Other names:

• Withania somnifera is the botanical name.
• Indian ginseng (different than Asian ginseng)
• The Soothing Adaptogen, per Dr. Romm
• Smell of Horse
• Winter Cherry
• Dunal

Ashwagandha has been used for at least 3000 years in the Hindu system of medicine called Ayurveda. Within that system, Ashwagandha is one of the most esteemed herbs.

A 2012 double-blind, placebo-controlled study found Ashwagandha significantly reduced serum cortisol (stress hormone) levels in humans and should be seen as a very potent stress reliever.

Recommended for:

• adrenal fatigue
• arthritis
• cancer (because it reduces stress and fatigue)
• cough
• chronic fatigue syndrome
• emaciation
• exhaustion brought on by both physical and mental strain
• fatigue
• gynecological disorders
• high blood pressure
• impotence associated with anxiety or exhaustion
• improving brain function, including the formation of memory
• inflammation and oxidative stress (damage from inflammation)
• insomnia
• low energy
• low libido
• low sperm count
• nervous exhaustion
• rheumatism
• sore eyes
• ulcers

Dose:

• Dr. Romm – 3–6 grams per day of the dried root ~ or ~ 2 to 4 mL  (20-80 drops) of tincture, in water, 3 times per day
• Examine.com – The optimal dose is 6,000mg a day usually divided into three doses (2,000mg). Ashwagandha should be taken with meals. If taken once a day, it should be taken with breakfast.

I’ve had the best success getting Ashwagandha from Gaia Herbs.

Cautions:

Ashwagandha is in the nightshade family. Avoid if you are sensitive to other nightshades like tomato, tomatillo, eggplant, potato, goji berrie, tobacco and peppers. I would suggest Rhodiola rose or Eleuthero instead.

Avoid during pregnancy (though not likely to be a problem) or if you are taking sedatives, pain medication or if you have severe gastric irritation or ulcers. Also use cautiously if you are sensitive to plants in the nightshade family.

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Ashwagandha significantly reduces stress hormone levels is a very potent stress reliever. Share on X

Astragalus root

Other names:

• milkvetch (most species)
• locoweed (in North America, some species)
• goat’s-thorn

Astragalus root hails from traditional Chinese medicine. It has been used to help people adapt to stress and fend of disease for thousands of years.

According to Dr. Josh Axe, “In general, its greatest strength is preventing and protecting cells against cell death and other harmful elements, such as free radicals and oxidation.”

It may also reduce the ability of stress hormones like cortisol to bind to receptors.

Recommended for:

• arthritis
• asthma
• chemotherapy recovery
• colds and flu
• diabetes
• flu prevention
• heart disease
• hepatitis
• herpes simplex virus 1
• high blood pressure
• high triglycerides
• HIV
• immune support
• inflammation and oxidative stress
• insulin resistance
• kidney disease
• lower low-density lipoprotein (LDL) cholesterol
• stress buffer
• tumors
• wound healing (2-3 fold recovery rate)

Dose:

There is not a standardized dosage for astragalus. You can work with a doctor or specialist to determine how much you should take and how often. On product labels, a typical dose would be 250 – 500 mg.

You can buy Astragalus root from Gaia Herbs on Amazon.

Cautions: 

Dr. Axe advises, “Astragalus is generally safe to use with no serious side effects. There are possible interactions with other herbal supplements, so start with smaller doses to prevent side effects.

Women who are pregnant and who are nursing should not use astragalus, as there is not sufficient research to determine it is safe for mother and baby.

People with autoimmune diseases should speak with their doctors before starting astragalus because of its ability to stimulate the immune system. Individuals with diseases like multiple sclerosis, rheumatoid arthritis and other immune system conditions could be especially sensitive to astragalus.

Some specialists suggest only using a specific adaptogen for a few months and then move on to another.”

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Astragalus root may reduce the ability of stress hormones like cortisol to bind to receptors. Share on X

Eleuthero

Other names:

• Eleutherococcus senticosus (botanical name)
• Wucha
• Ciwujia
• Siberian ginseng (typical name in the US, though it is not a true ginseng species)
• The Performance and Focus Enhancer (Dr. Romm)
• Acanthopanax senticosus

Eleuthero sounds like the name of someone The Avengers would fight. But while not a super villain, it is known to help you up your game. “I would rather have a handful of Wucha than a cartload of gold and jewels,” wrote the famous Chinese herbalist Li Shi-Chen, in his 1596 treatise on herbal medicine.

According to Chris Kilham, “Studies of Wucha’s effects on human performance conducted in both Russia and China show that Wucha increases human tolerance to a broad range of stress factors, including heat, noise and increased exercise. When taken regularly, Wucha increases work output, endurance, athletic performance and mental alertness. Wucha also shows remarkable protective benefits under conditions of serious oxygen deprivation. Due to its stress -reducing and extraordinary performance-enhancing powers, Wucha is popular among factory workers, athletes, miners, soldiers, deep sea divers and others who engage in physically and mentally demanding tasks and occupations.”

Western herbalists note that it improves memory, feelings of well-being and can lift mild depression.

Examine.com findings are more moderate: “Preliminary evidence suggests that Eleutherococcus senticosus can improve physical performance during periods of high intensity exercise. Unfortunately, this effect is not very reliable. The studies that showed the most promise for Eleutherococcus senticosus also had the worst methodology.”

Recommended for:

• atherosclerosis
• building muscle
• cancer
• chronic fatigue syndrome
• convalescing after illness
• detoxification
• fatigue
• hypertension
• hypotension
• immune support
• impaired concentration
• impotence
• insomnia
• joint pain
• leukocytopenia
• low energy
• lowering LDL (about 13% over 6 months)
• mental alertness
• muscle spasms
• nervous fatigue
• sexual function
• tumors

Dose:

• Chris Kilham: 500 – 1,000 milligrams per day
• Dr. Lipman: 2-3 grams per day of the dried root
• Dr. Romm: 2-3 g of dried root in capsule daily OR 2-4 mL of tincture, in water, 2-3 times daily
• Examine.com – The standard dose for Eleutherococcus senticosus is 300-1,200mg, though the 2-4g range and more have been traditionally recommended.

I take Eleuthero root from Gaia Herbs, daily.

Cautions: Dr. Lipman advises, “As with Asian ginseng, Eleuthero is generally safe. But occasionally it has been associated with agitation, palpitations or insomnia in patients with cardiovascular disorders. If you have high blood pressure, your blood pressure should be monitored when taking it. I generally don’t recommend it for pregnant or breastfeeding women, even though limited research hasn’t turned up evidence of harmful effects in the fetus.”

If you have difficulty with insomnia, consider taking before noon.

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Eleuthero increases work output, endurance, athletic performance and mental alertness. Share on X

Ginseng root

Other names:

• Panax Ginseng (botanial name)
• Seng
• Asian Ginseng
• True Ginseng
• Ginseng
• Panax
• Mountain Ginseng
• Wild Ginseng

Don’t confuse with Siberian Ginseng, American Ginseng, Chinese Ginseng and Pseudoginseng.

Dr. Axe says, “Ginseng is the most well-known adaptogen, and Asian ginseng (panax ginseng) is considered the most potent.”

Chris Kilham: “Ginseng appears to act as a CNS stimulant, promotes resistance to stress and fatigue, and helps to improve memory.”

Dr. Lipman: “It’s believed to affect the body by influencing metabolism within individual cells, and it has been studied extensively for its ability to help the body withstand stress. Western herbalists say that it restores and strengthens the body’s immune response, promotes longevity, and enhances the growth of normal cells. Research indicates that it promotes a sense of well-being and may protect against some kinds of cancer.”

Recommended for:

• cancer
• collapse marked by cold limbs and faint pulse
• convalescence
• depression
• diminished function of the spleen with loss of appetite
• diabetes
• dizziness
• enhancing energy metabolism
• fatigue
• headache
• heart failure and cardiogenic shock
• improving memory and learning
• impotence
• lowering cholesterol and triglycerides while elevating HDL levels
• promotes vasodilatation
• resistance to infection
• rheumatism
• weakness with irritability and insomnia

Dose:

Dr. Lipman – 100-200 mg per day of a standardized extract ~ or ~ 1-2 grams per day of the dried, powdered root, usually taken in gelatin capsules.

Examine.com – Panax Ginseng tends to be taken in doses of 200 to 400mg daily for general ‘preventative’ medicine, although some studies on the inclusion of Panax Ginseng in a multivitamin suggest doses as low as 40mg might be bioactive. The 400mg dose appears to confer most cognitive benefit.

You can get panex ginseng from NOW Foods.

Caution: Dr. Lipman advises, “At the recommended dose, ginseng is generally safe. Occasionally it may cause agitation, palpitations or insomnia. Consuming large amounts of caffeine with large amounts of ginseng may increase the risk of over-stimulation and gastrointestinal upset. If you have high blood pressure, your blood pressure should be monitored when taking it.  Ginseng is not recommended for pregnant or breastfeeding women.”

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Panax Ginseng is effective for mood, immunity, and cognition. Share on X

Holy Basil

Other names:

• Ocimum sanctum (botanical name)
• The Incomparable One
• Tulsi
• Elixir of anti-aging
• The Vitalizer (by Dr. Romm)
• Green Tulsi
• Sacred Basil
• Tulsi
• Ocimum tenuiflorum

Holy basil (ocimum sanctum) is closely related to sweet basil (ocimum basilica) frequently used in cooking. But they are different plants so common basil is not a substitute.

Chris Kilham: “Multiple scientific studies examining this property of Ocimum sanctum have found that supplementation with various extracts of holy basil decrease stress hormone levels, corticosterone in particular. Lower levels of corticosterone are associated with improved mental clarity and memory, and long-term, can reduce the risk of age-related mental disorders.“

Recommended for:

• an adjuvant to radiation therapy
• bacteria – it’s antibacterial
• bronchitis
• cancer
• colds
• depression
• diabets (as a stabilizer)
• digestive
• fever
• fungus – it’s antifungal
• immune support
• inflammation
• liver protection
• mental clarity and memory
• nicotine withdrawal
• reduce cadmium build-up in the body
• to lower blood glucose, triglycerides, and cholesterol
• ulcers

Dose:

Dr. Romm – 2-3 mL (40–60 drops) of tincture, in water, three times daily

Examine.com – 500mg of the leaf extract taken twice daily appears to be recommended for neurological and adaptogenic effects of holy Basil, whereas the only evidence on other health effects or testosterone boosting are done in rats with the dosages of 100-200mg/kg and 500mg/kg respectively. This leads to an estimated human dose of 1,100-2,200mg for a 150lb person for general health and 5,500mg for testosterone boosting [in animal research, not humans].

I use Holy Basil Leaf from Gaia Herbs.

Cautions:  It’s currently not known if holy basil is safe for pregnancy

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Holy basil decreases stress hormone levels and may improve mental clarity and memory. Share on X

Maca

Other names:

• Lepidium meyenii (botanical name)
• Maca root
• Peruvian ginseng

Maca is in the broccoli family and a highly popular plant from the Peruvian Andes. For the Andean people, maca is an absolutely essential food, as nothing else grows up at high altitude, except for potatoes, which grow at slightly lower altitude than mama. Traditionally, maca is treated as a food product, rather than a dietary supplement.

Like other adaptogens, maca works in a ‘build-up’ manner, with more efficacy coming from repeated doses over weeks or months of time.

Chris Kilham published a report from the Andes mountains in 2014 detailing supply disruption by a crime syndicate out of Hong Kong. Here’s an excerpt from his report: “This year, after 16 years of relative stability, groups of Chinese buyers arrived in the highlands, and started snatching up maca anywhere they could get it. The Chinese buyers include Red Dragon Triad crime syndicate members out of Hong Kong. They are armed, and carry large sacks of cash. They are willing to out-pay anybody. We have seen and met some of the buyers carrying sacks, and we have seen the guns. There have been thefts of maca, and violence, according to local police. Just this week, Red Dragon Triad members murdered a restaurant owner in Peru who refused to pay shakedown money.”

Recommended for:

• anxiety
• energy, mood
• bone health
• depression
• fertility – Black maca appears to be the most effective.
• libido – works for both sexes and is not associated with systemic hormones
• mental clarity – Black maca appears to be more neuroprotective than other ecotypes.
• PMS, Menopause, and Women with Polycystic ovary syndrome (PCOS)

Dose:

Examine.com – The standard dose for maca is 1,500-3,000mg. Maca should be taken daily, alongside food.

I buy Maca Root from Gaia Herbs.

Cautions: It’s currently not known if maca is safe for pregnancy or not. It may be best to avoid maca if you are especially sensitive to mold as maca is prone to mold toxins during the drying process.

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Maca is famous for improving libido without increasing testosterone or estrogen. Share on X

Reishi Mushroom

Other names:

• Ganoderma lucid (botanical name)
• Ling Zhi (in Chinese)
• king of mushrooms
• The Immune Nourisher (Dr. Romm)

While reishi mushrooms are edible, you’re more likely to find them in supplement, tincture or powder form.

Reishi mushrooms act like a normalizing substance, regulating various cellular functions and systems, including the endocrine (hormonal), immune, cardiovascular, central nervous and digestive systems.

According to Dr. Axe, “Recent findings suggest that reishi mushrooms can lower inflammation and increase the release of natural killer cells (or cytotoxicity), which work to remove various types of mutated cells from the body. This makes the reishi mushroom ideal as a natural cancer treatment and for prevention or heart disease.”

Recommended for:

• balancing blood pressure
• boosting the immune system (reducing allergies and asthma)
• cancer
• detoxification from environmental exposures
• energy
• promoting deeper, more relaxing and restorative sleep
• resistance to cold and infections
• reducing inflammation

Dose:

Dr. Romm – 3-9 grams of the dried mushroom in capsules or tablets daily OR 2-4 mL of reishi tincture, in water 2-3 times daily

Dr. Axe – “According to some experts on reishi mushrooms, they might be most effective if you take them in the morning on an empty stomach. Drinking water along with reishi seems to help them absorb best, as does pairing them with vitamin C foods. Vitamin C seems to help with proper absorption of the active ingredients, including several types of antioxidants.”

Look for products that are certified pure.

Dr. Axe – “Products from Japan are considered to be some of the purest and are usually cultivated using techniques that preserve the delicate compounds in reishi. Check the product’s labeling for the species name (Ganoderma lucidum), extract ratio, country of origin and if any fillers are added.”  He adds, “My favorite way to consume them is in tea form.”

I have not yet tried a brand that I feel comfortable recommending.

Cautions: Avoid with blood thinners and medications that lower blood pressure, based on theoretical risks of drug interactions. The likelihood of having side effects goes up when you take too much. If you’re pregnant or breast-feeding, it’s best to avoid reishi mushrooms unless you work with your doctor, since there hasn’t been much research done involving pregnant women.

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Reishi mushrooms regulate cell function, hormones and the immune and nervous systems. Share on X

Rhodiola Rosea

Other names:

• Rosavin
• Roseroot
• Rhodiola Rhizome
• Golden Root
• Arctic Root
• Rhidola
• Hong Jing Tian
• The Spirit Calming, Anti-Anxiety Adaptogen (Dr. Romm)

Don’t confuse with other species of rhodiola. Also note that rhodiola rosea is slightly stimulatory, although not like Caffeine.

Rhodiola rosea is a nordic/russian herb that found popular usage around Europe.  It was commonly reported to been used by scandinavian Vikings to preserve physical robustness. It spread east to Asia and has been incorporated into traditional Chinese Medicine.

It first gained prominence when Russian cosmonauts, elite athletes and the military used it to improve endurance, concentration, and strength. Rhodiola rose was a carefully guarded state secret until after the Cold War ended.

Rhodiola rosea is probably the most researched adaptogen and is best recognized for improving memory and a feeling of wellbeing. It appears to increase serotonin levels in the brain and hippocampus, acting like a thermostat to regulate stress hormones.

The herb contains more than 140 nutrients.

According to Chris Kilham, “In the brain, Rhodiola extract helps to improve various parameters of brain function including attention, memory, thought formation, calculating, evaluating, planning, and overall learning.” He adds, “If take it, you will feel it. Rhodiola is in my estimation the broadest, most remarkable feel-good botanical in nature’s pharmacy.”

Recommended for:

• anxiety
• high blood pressure
• chronic fatigue syndrome
• chronic stress headaches
• cognition improvement
• cycling off of caffeine
• depression
• decreasing the frequency of colds and infections
• fatigue
• feeling of well being (increased neural serotonin 20% on one animal study)
• fibromyalgia
• immune system boost
• inflammation
• nicotine withdrawal (abolished all anxiety symptoms of withdrawal in mice in 2 studies [1,2] – 1.2mg/kg or 80mg for a 150lb person)
• reduction of stress-induced binge eating
• poor appetite
• sleep improvement

Dose:

• Examine.com – Acute usage of rhodiola for fatigue and anti-stress has been noted to be taken in the 288-680mg range. As rhodiola has been shown to have a bell-curve response before, it is recommended to not exceed the aforementioned 680mg dosage as higher doses may be ineffective.
• Dr. Lipman – 200 to 600 mg per day of a Rhodiola rosea extract standardized to contain 2-3% rosavins and 0.8-1% salidroside. Or 2-3 grams per day of the nonstandardized root.
• Dr. Romm – 200-400 mg in capsules or tablets daily OR 2-3 mL (40-60 drops) of tincture, in water, 2-3 times daily. Use products standardized to 2-3% rosavin and 0.8-1% salidroside

I use Rhodiola Rosea from Gaia Herbs.

Because of the lower dosage compared to other adaptogens, I find rhodiola rosea to be the most economical.

Cautions: Avoid if you have bipolar depression with manic behavior. Rhodiola is not recommended for pregnant or breastfeeding women. Although unusual, at high doses rhodiola can cause insomnia. You can experiment with taking early in the day to avoid insomnia.

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Rhodiola rosea is well recognized for improving memory and a feeling of wellbeing. Share on X

Schisandra

Other names:

• Schizandra (with a “z”)
• Schisandra chinensis (botanical name)
• Wu Wei Zi (Five Flavored Berry)
• Omija
• Omija Cha
• Gnomish
• Repnihat
• Wuweizi
• Lemonwood
• Northern Magnolia Vine
• Chinese Magnolia Vine
• Matsbouza

Don’t confuse with Schizandrol A (Schisandra sphenanthera), which is a bioactive component of Schisandra. They are from the same genera, but are different species.

Schisandra is a berry known to be sweet, sour, salty, bitter and pungent. It’s not pleasant to eat in berry form, but works well in medicine. It has been enjoyed for millennia as an energy booster, fatigue-fighter and libido enhancer.

Scientific studies of schisandra number in the thousands.

According to Chris Kilham, “The berry counters stress by reducing the levels of stress hormones in the blood. Additionally, Schisandra offers great benefits for athletes. In human studies Schisandra berry and its extracts have improved performance among long distance runners, skiers and gymnasts. For this reason Schisandra berry is often found on the training tables of Chinese athletes.”

Schisandra good for your mind also.

Chris Kilham: “Schisandra also offers special benefits for the mind. Several human studies show that Schisandra extract improves concentration, coordination and endurance. Schisandra helps to prevent mental fatigue and increases accuracy and quality of work.”

Dr. Axe cites numerous studies, including some that show benefits in fighting cancer. “According to Memorial Sloan Kattering Cancer Center, studies using animals suggest that schisandra increases hepatic glutathione levels and glutathione reductase activities, downregulates inflammatory cytokines, activates the eNOS pathway, inhibits apoptosis (death of harmful cells), and enhances cell proliferation.”

Dr. Axe also points out that schisandra is good for your skin. “Schisandra is a natural beauty tonic that’s capable of protecting the skin from wind, sun exposure, allergic reactions, dermatitis, environmental stress and toxin accumulation. Schisandra chinensis has been widely used to treat skin diseases due to its anti-inflammatory effects. While more formal research on the effects on shisadra on skin health are needed, one 2015 study using rats observed that schisandra extract inhibited ear swelling by lowering skin dermatitis, immune cell filtration and cytokine production, which are all markers of inflammatory skin disorders in humans.”

Recommended for:

• antioxidant
• anxiety
• asthma
• balancing blood sugar
• cancer
• chronic gastritis, and stomach ulcers
• cognition
• cough
• depression
• digestion
• fatigue
• hepatitis
• reducing allergic reactions
• reducing inflammation
• immune booster
• improved blood flow
• libido
• liver protection and detoxification
• skin that is more resilient
• urinary and genital disorders

Dose:

Take with meals because it is more bioavailable in the presence of fatty acids.

Chris Kilham – “Just a few dried berries daily will impart the benefits described there.”

Examine.com – “Eating the powdered fruit or fruit extract (this is what is usually found in pills) at 1-3g daily, with meals”

I buy Schisandra Berry from Gaia Herbs.

Dr. Axe – “Mixing the dried fruit extract in water to create a tincture: This is made with a 1:6 ratio of liquid (water) to pure extract. You might find schisandra in extract/tincture form that’s already prepared, which can be taken in doses of 20–30 drops daily. You can split this dosage into two parts if you’d like and take it with a meal.” Also, “Making schisandra teas, tonic or wine: Look for brewed schisandra wines or teas, or make your own by steeping up to three grams in hot water for 40–60 minutes before drinking. Try adding other supportive herbs, including ginger, cinnamon, licorice root or turmeric.”

Cautions: It is traditionally advised not to consume during pregnancy.

Dr. Axe – “It’s also possible that schisandra can affect the way other medications or supplements are absorbed by the body, so if you currently take prescriptions to treat any existing conditions, it’s best to talk to your doctor before beginning use. Some studies have found interactions between schisandra and drugs used for treating cancer as well. Because it impacts how drugs are processed by the liver, it might increase the risk of toxicity or reduce the effects of these drugs that are potentially life-saving.”

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Schisandra is an energy booster, fatigue-fighter and libido enhancer. Share on X

Shatavari

Other names:

• Asparagus racemosus (botanical name)
• Asparagus (not the vegetable usually called asparagus – same genus but different species)
• Asparagus Extract
• The Hormonal Harmonizer, Queen of Women’s Adaptogens (Dr. Romm)

Shatavari is considered the “Queen of Herbs” in Ayurvedic medicine, where it is beloved as one of the most powerful rejuvenating tonics for women.

According to Examine.com, “But for anxiety, depression and libido, Asparagus racemosus is outclassed by other herbs. For example, Ashwagandha is more effective at reducing anxiety and depression, while Panax ginseng provides more physical benefits.”

Recommended for:

• anti-diarrhoeal
• antioxidant activity
• anti ulcer (may not work against alcohol-induced ulcers)
• anxiety (outclassed by other compounds like ashwagandha)
• boosting the immune system
• cognition
• depression
• digestions
• improved insulin secretion
• increase breast milk production (alongside Fenugreek and Milk Thistle but needs more research)
• irritability
• low libido
• mild estrogenic and cholesterol-lowering effects
• moisturizing
• mood and emotional symptoms of PMS and menopause
• reduction in gastric acidity
• sleep problems in perimenopause
• vaginal dryness

Dose:

Dr. Romm – Dose: 2-4 mL (40-80 drops) of tincture, in water, 2-3 times daily

Examine.com – “1,100-2,200 mg for a 150lb person • 1,400-2,900 mg for a 200lb person • 1,800-3,600 mg for a 250lb person” (based on animal studies but not tested on humans)

This one, I have not personally tried, but you can get Shatavari from Organic India, via Amazon.

Cautions:

Examine.com – “One study in rats noted teratogenic (birth defect inducing) effects, but this has not been reinvestigated.”

Dr. Romm – Avoid if you have a history of estrogen-receptor positive cancer.

Jump back up to the list.

Shatavari is outclassed by other adaptogens for stress, but has skin moisturizing benefits. Share on X

Recommended adaptogen blends

Cheap drugstore brands can do more harm than good, so purity is essential. I have assembled a list of adaptogen blends recommended by experienced professionals.

I personally found that two of the individual herbs give me a headache, regardless of brand or blend. If that happens to you with one of the blends, you can always try each herb individually.

Dr. Aviva Romm

Gaia Herbs Stress Response – Its herbal blend includes Rhodiola rosea, holy basil, ashwaghanda, schizandra and wild oats milky seed.

Vital Adapt by Natura Natural Products – Eleuthero, Schisandra, Rhodiola, Abhwagandha, Cordyceps and Reishi, Green Tea and Turmeric

Herb Pharm Stress Manager – Eleuthera root, Reishi mushroom, Holy Basil leaf, Rhodiola root, Schisandra berry

Chris Kresser

Apex Energetics – Adaptocrine (K-2) – Vitamin C, Panex Ginseng, Ashwagandha, Holy Basil, Rhodiola, Eleuthero and Pantethins

Designs for Health – Adrenotone – Vitamin C, Vitamin B6, Pantothenic Acid, Eleuthera, American Ginseng, Ashwagandha, Rhodiola Rosea, N-Acetyl L-Tyrosine

Dr. Frank Lipman

Be Well Adaptogens – by Dr. Frank Lipman – Eleuthera, Ashwaganda, American Ginseng, Rhodiola Rosea, Pantothenic acid (Vitamin B5)

Dr. Joseph Mercola

Dr. Mercola Rhodiola Extract

Chris Killham

Purity Products – Vital Brilliance Energy & Endurance with Rhodiola Rosea – Eleuthero, Schisandra, Rhodiola, Abhwagandha, Asian Ginseng

Purity Products – Chris Kilham’s Vital Maca – Maca

Robb Wolf

Gaia Herbs Stress Response – Its herbal blend includes Rhodiola rosea, holy basil, ashwaghanda, schizandra and wild oats milky seed.

Next steps

I have been testing adaptogens on myself for a few weeks and they work for me as advertised.

Go with small amounts at first to make sure the selected brand works without any ill effects. I tried some Ashwagandha, that wasn’t on the recommended list, and had a clear allergy reaction to it. It worked great other than the allergy symptoms, however. I am suspicious of purity, since it was a cheap brand.

You can’t simply pop some herbs or berries and solve all your stress problems. Adaptogens are a powerful tool, but you can do more:

• Reengineer aspects of your life to reduce stress where possible.
• Get plenty of sleep.
• Eat plenty of healthy fats.
• Supplement Magnesium. I recommend magnesium glycinate (or magnesium citrate if constipation is an issue)
• Supplement Vitamin D3 – about 2,000 IU per day
• Stay away from processed foods, sugar and high fructose corn syrup.
• Avoid putting anything on your skin that you wouldn’t eat. It absorbs into your blood stream and then gives your body instructions.

For even more upgrades, try my Wellness Repair Diet.

I want to hear how adaptogens work for you! You can leave a comment below or find me on Facebook or Twitter.

Jeff

Additional Resources

Dr. Joseph Mercola – Facts About Ashwaganda

Dr. Josh Axe – Benefits of Maca Root

Dr. Mercola Talks About Rhodiola

Chris Kilham – Awaken Mental Function with Schizandra

Chris Kilham – Eleuthero Root or Siberian Ginseng