#Adaptogens #fashion #science #Ashwagandha #ginseng #fight #stress
What are adaptogens? Brief definition and history
Adaptogens are natural plant substances that support the body’s ability to adapt to conditions of physical, mental and environmental stress. The term was first used in the 1940s by Soviet scientist Nikolai Lazarev, and the definition was later refined by Israel Brekhman. For a substance to be considered an adaptogen, it must meet three criteria:
- it works non-specificallysupporting resistance to various stress factors,
- normalizes body functionswithout causing balance disturbances,
- is safewhich means it does not cause addiction or serious side effects.
How do adaptogens work? Mechanisms at the biological level
Adaptogens mainly affect hypothalamic-pituitary-adrenal (HPA) axiswhich is responsible for the stress response, and for sympathetic nervous system. Their mechanism includes:
- reduction of cortisol secretion – the main stress hormone,
- stabilization of neurotransmitter levels (serotonin, dopamine, norepinephrine),
- protection of mitochondria against oxidative stress,
- antioxidant effectsupporting the detoxification of free radicals.
Research shows that adaptogens can relieve fatigue, improve concentration, and even support immunity during times of stress.
How do adaptogens work at the body level?
Adaptogens affect the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s response to stress. Their action is to normalize the secretion of cortisol – a stress hormone. In the case of chronic stress, cortisol levels are often elevated, which leads to problems with immunity, sleep, body weight and well-being. Adaptogens such as ashwagandha help reduce excessive cortisol levels, while ginseng may support energy and cognitive function. Studies have noted that some adaptogens increase the expression of protective proteins (heat shock proteins), which protect cells from damage in stressful situations.
The most popular adaptogens and their properties
Ashwagandha – an Indian treasure for stress and insomnia
Ashwagandha (Withania somnifera), known as Indian ginseng, is one of the most studied adaptogens. Contains withanolideswhich have a calming effect, lower cortisol levels and support the regeneration of the nervous system.
Benefits confirmed by research:
- reduction of symptoms of stress and anxiety,
- improving sleep quality,
- support for memory and cognitive functions,
- potential effect in improving libido and fertility.
Ginseng (Panax Ginseng) – energy and immunity
Ginseng has been known for thousands of years in Chinese medicine. Its main active compounds are ginsenosideswhich have immunomodulatory properties and improve the body’s adaptive abilities.
Action:
- increases physical and mental performance,
- supports immunity,
- may improve energy levels in chronic fatigue.
Rhodiola rosea (Rhodiola rosea) – help in case of fatigue
Rhodiola is an adaptogen recommended for people with symptoms of burnout and chronic fatigue. Contains rosavins and salidrosidesthat affect the nervous system.
Benefits:
- mood improvement,
- reduction of mental fatigue,
- better concentration under stress.
Adaptogens and stress – what does the research say?
In clinical trials, adaptogens show a moderate but significant effect in reducing stress and improving well-being. Ashwagandha a dose of 300-600 mg of an extract standardized to withanolides reduces cortisol levels by up to 30%. Rhodiola improves tolerance to mental stress and shortens reaction time in people exposed to stress.
Do adaptogens have side effects?
Adaptogens are considered safe, but in high doses they can cause:
- insomnia (e.g. ginseng),
- hyperactivity,
- drug interactions (e.g. ginseng with anticoagulants).
Therefore, supplementation should be done consciously.
How to use adaptogens?
- It is best to take them in in the morning or before noonso that they do not disturb sleep.
- Treatments usually last from 4 to 12 weeks.
- Choose extracts standardized for active ingredients (e.g. withanolides in ashwagandha, ginsenosides in ginseng).
Adaptogens in supplements Calivita – what is worth choosing?
Calivita offers products containing adaptogens and ingredients supporting stress resistance, including:
- Rhodiolin – Rhodiola rosea extract with the addition of zinc, supporting concentration and resistance to stress,
- Stress Management B-Complex – a complex of B vitamins that work synergistically with adaptogens,
- Energy & Memory – a combination of ingredients that support brain function, including ginkgo biloba and caffeine.
Adaptogens – fashion or science?
The answer is: science, but with common sense. Adaptogens have a solid scientific basis and an increasing number of clinical studies confirm their effectiveness. They are not a miracle cure for everything, but when combined with sleep hygiene, proper diet and physical activity, they can be an important element in the fight against stress and fatigue.
