Nowadays, everything in life seems to be running, right? Office work, household chores, children's work, financial problems... With all this, we often feel incredibly tired, stressed, and sometimes anxious. So, in times like these, many people are interested in natural things that help the body deal with these situations. That's where we hear the name "Adaptogens". You may not have heard this name, but you must have heard names like 'Ashwagandha'. So let's see what these really are and how they affect our body.
What exactly are adaptogens?
Simply put, adaptogens are active compounds found in certain plants and mushrooms. Their special ability is to help our bodies cope with stress, anxiety, and fatigue. Specifically, for a plant to be an adaptogen, it must have three properties.
- It should not be toxic when taken in normal doses: that is, it should not cause harm to the body when taken in the recommended amount.
- The body should be helped to cope with stress: When mental or physical stress occurs, the body needs to be supported to manage it.
- It should help bring the body back to a state of balance: In medicine, we call this ``homeostasis.'' That is, it should help bring all the processes in the body back to normal, that is, to a balanced level.
But it's important to understand this. Adaptogens are not a permanent solution to long-term stress. They are like a temporary band-aid. That is, they can provide relief to the body while you find the cause of the stress and find solutions to it.
How do these work on the body?
Think of these as 'smart' devices in our bodies. The herbal action of adaptogens increases or decreases chemical reactions in our bodies as needed.
For example, when you're under a lot of stress, your body's levels of a hormone called `(cortisol)` increase. This is what we also call the 'stress hormone.' So when you take an adaptogen, it sends a signal to the body to lower this `(cortisol)` level.
Now think about the other side of it. If you have chronic fatigue, and the reason for that is low cortisol levels, what an adaptogen does is to raise those levels a little and give you energy. Do you understand? That means, the basic function of these is to recognize what the body needs, act accordingly, and balance the body.
What are the main types of adaptogens?
There are several types of adaptogens. Some of them are very popular in our country. Let's look at some of the main types.
| Adaptogen type (and scientific name) | Main benefits |
|---|---|
| Ashwagandha (Withania somnifera) | This plant, which is very popular in our country, calms the brain and controls the response to stress. It is also beneficial for the immune system, nervous system, and cardiovascular system. It also has anti-inflammatory properties that reduce swelling in the body. |
| Asian ginseng (Panax ginseng) | It helps reduce both mental and physical fatigue. It can improve energy and performance in stressful situations. |
| American ginseng (Panax quinquefolium) | Supports the immune system (immune-modulators). Reduces pain and swelling. Stimulates the nervous system and helps cope with stress. |
| Rhodiola (Rhodiola rosea) | It helps relieve symptoms of fatigue, anxiety, and depression. Studies have shown that it improves performance during stressful situations at work or during exercise. |
| Eleutherococcus senticosus | It has similar properties to ginseng. It reduces stress and fatigue. It also helps improve the functioning of the immune system. |
Is it safe to use these? Are there any side effects?
Here's the important part. Adaptogens are supplements, not prescription drugs. That means they are not as strictly regulated as pharmaceuticals in terms of quality, safety, and efficacy.
Adaptogens are usually tolerated by the body, but sometimes side effects can occur. These vary depending on the plant.
Common possible side effects:
- Allergic reactions
- Stomach ache
- Constipation
- Nausea
- Diarrhea
Does it interact with other medications?
Yes, absolutely. This can be very dangerous. If you are taking medication for other conditions, adaptogens can interact with those medications.
- Hypertension: Some adaptogens can increase blood pressure.
- Diabetes: Some can lower blood sugar levels. This is dangerous if you are taking medication for diabetes.
- Insomnia: Adaptogens that increase energy can disrupt sleep.
- Thyroid problems (Hypothyroidism): Some adaptogens can increase the activity of the thyroid gland.
- Depression: If you are taking antidepressants, some adaptogens may interfere with their effectiveness.
Therefore, before starting something like this, you should definitely talk to your doctor. It is very important to tell him about the medications you are currently taking, the illnesses you have, and ask him if something like this is right for you.
How long should it take?
Studies show that adaptogens are most effective when used short-term (less than 6 months), because with continued use, the body can become accustomed to them and their effects may diminish.
Take-Home Message
- Adaptogens are herbal ingredients that help the body cope with things like stress. But they're not a magic bullet.
- These are supplements, not strictly regulated drugs, so the quality of products on the market may vary.
- Most importantly: Always consult your doctor before using adaptogens, especially if you have a medical condition like diabetes, high blood pressure, or are taking other medications.
- These are generally best for short-term use, as their effectiveness may decrease when taken long-term.
- Listen to your body. If you experience any side effects, stop taking it and inform your doctor.
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