Each of us encounters stress and anxiety repeatedly throughout our lives. These conditions negatively affect well-being and performance, and can also provoke a number of diseases. To cope with the negative effects of anxiety, people have long used adaptogens , which are part of some plants. These are biologically active compounds that help stabilize physiological and mental processes, increase stress resistance.
Anxiety and its causes
Anxiety and worry are common disorders caused by chronic or acute stress. Left untreated, stress can lead to dysfunction of the body. Chronic stress can lead to the following problems:
- diseases of the cardiovascular system;
- type 2 diabetes;
- decreased immune response;
- gastrointestinal disorders;
- mental disorders.
Today, many people suffer from stress, the problem is getting worse and needs to be solved.
Stress is not only caused by dramatic changes and life turning points, but also by everyday events. The source of stress can be work, relationships, financial problems, health problems, general instability and uncertainty, etc.
The following symptoms indicate the stressful nature of anxiety:
- Reaction to an event. Anxiety occurs after a specific stressful event, such as moving, changing jobs, or losing a loved one.
- Temporality of the reaction. If the anxiety subsides over time as the traumatic event recedes, then it was caused by stress.
- Physical symptoms: Stress-related anxiety can cause headaches, tense muscles, fatigue, and trouble sleeping.
- Psychological reaction. It is important to pay attention to your thoughts: if a certain topic or event causes worry and concern, this may be a sign of stress-induced anxiety.
Adaptogens help to cope with the effects of anxiety and prevent the destructive effects of stress. These substances are found in some plants and mushrooms and can increase stress resistance and reduce anxiety levels.
What are adaptogens?
Adaptogens are a class of bioactive substances found in certain plants and fungi. They have long been used to combat stress and improve sleep, but the term “adaptogen” itself appeared in 1947. These compounds are able to enhance the body's physiological response to stress. They function at the cellular level and contribute to the stability of the body during the influence of mental and physiological stress factors. In particular, adaptogens help to adapt to the effects of various adverse factors - extreme temperatures, high physical exertion and exhaustion, diseases, radiation, industrial pollution, etc.
Adaptogens can play a key role in reducing anxiety due to their unique ability to stabilize physiological processes in the body. Studies have shown that adaptogens have neuroprotective, antidepressant, anxiolytic, nootropic and stimulating effects on the central nervous system. In addition, a number of clinical trials show that adaptogens have an anti-fatigue effect, which increases mental performance in the face of stress and fatigue, especially with resistance to mental exhaustion and increased attention.
The effect of adaptogens on the body is expressed as follows:
- Regulating stress hormones: Adaptogens can help normalize levels of cortisol, which is called the "stress hormone," potentially reducing feelings of anxiety.
- Nervous system support: Due to their ability to modulate the body's response to stress, adaptogens can help calm the nervous system, thus reducing symptoms of anxiety.
- Reducing fatigue. Adaptogens can help improve physical and mental well-being by reducing the fatigue that often accompanies anxiety disorders.
- Improving cognitive function. Some adaptogens can improve attention, concentration, and other cognitive functions, which increases a person's ability to effectively cope with stressful situations.
- Sleep normalization. Anxiety often negatively affects sleep quality, and adaptogens can help restore healthy sleep by contributing to an overall reduction in anxiety levels.
Due to this broad impact, adaptogens of natural origin are used to reduce stress and anxiety, maintain physical and mental performance during anxiety states. It is important to remember that adaptogens cannot completely neutralize the effects of extreme stress, which is war. However, they can become one of the elements of a comprehensive approach to maintaining health, which includes psychological support, social assistance and a healthy lifestyle. Read more about the effects of adaptogens on the body and their classification here .
The best adaptogens for anxiety
Consuming natural adaptogens can reduce anxiety caused by stress, and also helps to avoid disorders and sudden mood swings, maintaining a positive mood and energy levels. Ashwagandha, Reishi, and Horsetail - these natural adaptogens are distinguished by their restorative and calming effects on the nervous system.
Ashwagandha: The King of Adaptogens
Ashwagandha (Withania somnifera) is a small shrub in the nightshade family. The plant is commonly known as “Indian winter cherry” or “Indian ginseng.” It is one of the most important herbs in Ayurveda, the traditional medicine of India. People have used Ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. Preparations from the plant have been given to young children as a general tonic, and to middle-aged and elderly people to increase lifespan.
Today, Ashwagandha is best known for its ability to reduce stress. Pharmacological studies have confirmed that the herbal preparation Ashwagandha has anti-inflammatory, antioxidant, antitumor, anxiolytic, and immunomodulatory effects.
Ashwagandha may help control stress mediators, including heat shock proteins (Hsp70), cortisol, and stress-activated N-terminal protein kinase c-Jun (JNK-1). It also reduces activity of the hypothalamic-pituitary-adrenal (HPA) axis, the system that regulates the stress response.
A small study in 58 participants found that those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly lower levels of the stress hormone cortisol and feelings of stress, compared to those who took a placebo. Those who took ashwagandha supplements also experienced improved sleep quality compared to the placebo group.
Another study in 60 people found that those who took 240 mg of Ashwagandha extract per day for 60 days had a significant reduction in anxiety compared to those who received a placebo treatment.
Some evidence suggests that ashwagandha may help reduce symptoms of anxiety in the presence of other mental disorders, including depression. Additionally, ashwagandha contains compounds that may help reduce chronic inflammation caused by stress.
Reishi: the mushroom of peacfull mind
Reishi (Ganoderma lucidum) is a medicinal mushroom that has been used in traditional medicine for centuries. In Japan, it is called "reishi", which means "spiritual power". In China, it is known as "Lingzhi", which means "divine mushroom", and in Korea it is called "Youngzhi", which means "mushroom of immortality". It has a wide range of medicinal properties, including antioxidant, anti-inflammatory and immunostimulating effects. Although its effects on the immune system are most often emphasized, Reishi is also effective in combating fatigue, anxiety and depression. It is used to reduce stress, improve sleep.
Reishi mushrooms may reduce the severity of chronic fatigue. This effect may be due to the mushrooms' ability to strengthen the immune system and fight free radicals. Reishi may also help regulate testosterone levels in the body, which contributes to optimal energy levels.
Analysis of Reishi extract has shown that it consists of approximately 11.1% glucose, 10.2% minerals (including K, Mg and Ca) and 7.3% protein. The therapeutic properties of G. lucidum are primarily attributed to its biologically active compounds - polysaccharides and triterpenoids. Studies show that some of these compounds have brain-protective properties. The main secret to Reishi's ability to relieve stress lies in its amazing ability to balance the nervous system. The biologically active compounds found in Reishi, such as triterpenoids and beta-d-glucans, have been shown to interact with receptors in the brain that regulate stress responses.
Studies have shown that the active compounds in Reishi mushroom are equally effective when it comes to restoring and improving sleep. The cumulative effect of consistently taking Reishi mushroom improves deep sleep. A 2021 study found that Reishi supports sleep by enhancing sleep neurotransmitters in the hypothalamus, which regulate our sleep-wake cycles. Researchers also concluded that Reishi may improve sleep by affecting the gut-brain pathway, through its positive effects on gut bacteria.
Additionally, scientists have studied the potential of Reishi to alleviate anxiety in mice. Reishi extract has been shown to have a sedative effect on the central nervous system. Researchers observed that mice given Reishi extract exhibited behaviors that indicated less anxiety compared to those who were not given it.
Dried extract of the mushroom is commonly used. The fruiting body of the mushroom contains the highest concentration of active ingredients compared to the mycelium, the root system of the mushroom. Studies indicate optimal doses ranging from 1.5 to 9 grams of extract per day. It can be consumed dry or in the form of a drink. If Reishi is taken together with other mushrooms, you can achieve a better effect from taking the supplement.
Lion's mane mushroom: Brain Support
Lion's mane mushroom (Hericium erinaceus) are large, white mushrooms that resemble a lion's mane. These mushrooms have been used in Chinese medicine for centuries. They contain adaptogens that have many beneficial effects on the body, especially on the brain, heart, and gut.
The lion's mane mushroom is valued for the following effects on the body:
- Reducing anxiety and depression. Echinacea purpurea extract may help treat some mental illnesses. Researchers believe that hericenones and erinacins, two types of chemicals in the mushroom, may be responsible for the antidepressant effect. These chemicals affect the release of nerve growth factor (NGF), a substance that regulates the growth and survival of brain cells. Conventional antidepressants may work by altering NGF levels.
- Prevention and treatment of dementia and other brain diseases, including Alzheimer's disease. For example, in one study of 30 elderly people with mild cognitive impairment, those who took pills containing Hericium erinaceus powder for 4 months showed temporary improvements in cognitive tests.
- Combat chronic inflammation and free radicals (antioxidant action). This helps prevent many diseases, including metabolic disorders, cardiovascular diseases. While there are many causes of anxiety and depression, chronic inflammation may be a major contributing factor.
Animal studies have found that lion's mane mushroom extract has anti-inflammatory effects that can reduce symptoms of anxiety and depression in mice. It may also help regenerate brain cells and improve the function of the hippocampus, the area of the brain that processes memories and emotional responses. Researchers believe that improved hippocampal function may explain the reduction in anxious and depressive behaviors.
Additionally, circulating brain-derived neurotrophic factor (BDNF) was increased after mice were given Hericene A (isolated from Hericium erinaceus). The same effect, along with improved memory and mood, was seen in overweight people after taking a porcini mushroom extract. A previous study also observed improvements in mild cognitive impairment scores in adults aged 50 to 80 years after 16 weeks of supplementation at a dose of 3 g/day.
Additional trials have shown the mood-enhancing effects of Lion's mane mushroom, with postmenopausal women experiencing reduced depression and anxiety scores after 4 weeks of consuming cookies containing H. erinaceus (4 cookies daily, each containing 0.5 g of powdered fruiting body).
All this suggests that Lion's Mane is a promising remedy for combating cognitive disorders, depression, anxiety, and for improving and maintaining brain health. However, there are no official recommendations for the dosage of Lion's Mane. The supplement can be consumed in powder form, taken in capsules or tincture, or drunk as tea or coffee from the powder. This can be either pure Lion's Mane or a mixture of Reishi and Chaga. Long-term use of the supplement requires consultation with a doctor.
How to use adaptogens for anxiety
To obtain a stable effect, adaptogens are recommended to be taken in courses. According to research results, to obtain a noticeable calming effect, the course should last several weeks.
The presence of chronic diseases and constant use of drugs for regulating blood pressure, for lowering blood glucose levels, for the thyroid gland, as well as taking antidepressants may be an obstacle to the use of adaptogens. In such cases, prior consultation with a doctor is mandatory.
For self-consumption of adaptogen supplements, it is imperative to follow the instructions for the specific product. You cannot increase the dosage yourself. In addition, it is important to remember that adaptogens do not bring instant relief, and a single dose of the supplement will not eliminate anxiety symptoms. These substances gradually develop the body's resistance to the effects of negative factors, including stress.
Start with the lowest dose and take one supplement at a time. This way you can understand how your body reacts to a specific component. Gradually, you can switch to herbal mixtures, combine components, change their ratio, and increase the dosage. It is best to do this with the support of a specialized doctor or a specialist in nutrition or naturopathy. Expert advice will help you take into account all the features of the components and their interaction.
Supplements in powders and capsules are the most convenient way to add adaptogens to your daily diet. They can be taken separately or added to food. This is a pure product, so it is easier to adhere to the dosage and follow the instructions. In the form of tea, coffee, tincture, it is difficult to say exactly how much of the product is consumed. In addition, it is important to choose a quality product that does not contain impurities.
Conclusions
The best sources of adaptogens are Ashwagandha, Reishi, and Lion's mane mushroom. Supplements from these plants and mushrooms can be taken in powder form, capsules, or a combination of product formats depending on your preferences. To achieve the health benefits, the powder must be taken in a course. Remember that this is not a drug that can relieve anxiety after a single dose. This is a supplement that must be taken in a course to get the effect.
Since adaptogens are quite powerful and effective substances, they should be taken responsibly. Before starting a course, it is worth talking to a healthcare professional - your doctor, dietitian, nutritionist. Consulting with a specialist will help you get the result as soon as possible.
Sources:
- Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity // https://pubmed.ncbi.nlm.nih.gov/27713248/
- Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia // https://pubmed.ncbi.nlm.nih.gov/34254920/
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda // https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- What are the benefits of ashwagandha? // https://www.medicalnewstoday.com/articles/318407
- Health Benefits of Ashwagandha, Based on Research // https://www.healthline.com/nutrition/ashwagandha
- Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study // https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
- An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract // https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
- 6 Benefits of Reishi Mushroom (Plus Side Effects and Dosage) // https://www.healthline.com/nutrition/reishi-mushroom-benefits
- Reishi Mushroom // https://www.webmd.com/vitamins-and-supplements/reishi-mushroom-uses-and-risks
- Exploring the Potential Medicinal Benefits of Ganoderma lucidum: From Metabolic Disorders to Coronavirus Infections // https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10094145/
- [Sleep-promoting effects of Ganoderma extracts in rats: comparison between long-term and acute administrations] // https://pubmed.ncbi.nlm.nih.gov/3255119/
- Therapeutic Potential of Hericium erinaceus for Depressive Disorder // https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6982118/
- Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake // https://pubmed.ncbi.nlm.nih.gov/20834180/
- Hericium erinaceus mycelium ameliorate anxiety induced by continuous sleep disturbance in vivo // https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03463-3
- 9 Health Benefits of Lion's Mane Mushroom (Plus Side Effects) // https://www.healthline.com/nutrition/lions-mane-mushroom
- Health Benefits of Lion's Mane Mushrooms // https://www.webmd.com/diet/what-are-the-health-benefits-of-lions-mane-mushrooms
- Benefits of Taking Lion's Mane Mushroom // https://www.verywellhealth.com/lions-mane-7500313
