There are many plants that possess therapeutic potential for treating or improving symptoms of many conditions. This practice is referred to as phytotherapy.
Of the many plants that can provide healing properties, adaptogens are my favorite. Adaptogens are plants that do not have a specific action. Adaptogens, when consumed, can respond in many different ways to improve the physiology of the body.
Most notably, adaptogens are used to improve symptoms of stress and anxiety. The two adaptogens that I have tried and loved are Ashwagandha and Rhodiola Rosea.
Ashwagandha
Ashwaganda is an adaptogen that has been used for over over 2,500 years in Eastern Medicine and Ayurveda medicine. Ashwangda is most notable used to boost the immune system and improve symptoms of anxiety.
In addition to these benefits, Ashwagandha can also protect the brain, fight cancer, improve sleep, lower stress and depression, improve heart health and maybe even increase testosterone and improve athletic performance.
Interestingly, Ashwagandha's anti-anxiety effect can work synergistic with alcohol.
There is actually a lot of research around Ashwagandha in the treatment of Alzheimer's disease and cancer.
Research has indicated that the minimum effective dose of Ashwagandha is 300-500 mg and the optimal dose is 6g divides up into three daily doses. There are several different types of Ashwagandha available but you need to make sure you are getting the right percent extract, which can be found in the KSM-66 versions of Ashwagandha.
Timing for when to take Ashwagandha has not been established, however I recommend not taking it first thing in the morning. There is research showing that it can lower cortisol levels, which is a hormone that plays an important roll in circadian rhythms. I suggest taking it during the day and prior to sleep!
Rhodiola Rosea
Rhodiola Rosea is an adaptogen that is commonly used in Chinese medicine.
Rhodiola Rosea is most notably used to improve cognitive function. However, research has also supported it ability to reduce fatigue, improve brain health, and promote anti-aging.
I personally use Rhodiola Rosea to improve cognitive function, however its ability to limit exhaustion during exercise makes it a great supplement for athletes or those exercising hard. Additionally, it can make a great supplement for fighting chronic fatigue!
When supplementing with Rhodiola Rosea you should look for the SHR-5 extract or any extract that contains 3% rosavins and 1% salidroside.
The optimal dose for using Rhodiola Rosea ranges between 50mg an 680mg depending on the person and reason for use.
Conclusion
Supplements are very popular in this day and age but the truth is we often waste our money on products that do not provide much benefit to our bodies. This is not the case for Adaptogens.
Adaptogens are able to provide so many benefits to your health without any side effects that they are almost super hero like supplements. I think they should be included in everyone's supplement regime!
References:
https://examine.com/supplements/rhodiola-rosea/
https://examine.com/supplements/ashwagandha/