Adaptogens: Natural stress remedies or snake oil?

Being able to better resist and cope with stress by simply adding an herb or powder to your food or beverage seems too good to be true.

According to advocates of adaptogens, these naturally derived substances have the ability to do just that.

But are adaptogens a hoax or the real deal? They have been around for more than 70 years, but their value to health and wellness remains a debate to this day.

Adaptogens are named as such because they purportedly adapt to the user’s needs. Every adaptogen is claimed to do something a bit different, but on the whole they help the body deal with stress, Dr. Brenda Powell, the co-medical director of the Center for Integrative and Lifestyle Medicine at the Cleveland Clinic’s Wellness Institute, says in a recent article on Time.com.

“They’re meant to bring us back to the middle,” Powell says.

Although adaptogens have grown in popularity in recent years, their effectiveness has been questioned by many health and wellness professionals. Powell, a strong believer in herbal medicines, says that over time adaptogens have effect on the body similar to exercise.

“When we exercise it’s a stress on our body, but as we continue to train and exercise our body becomes better at dealing with the stress of it so we no longer get as tired,” she says. “When you take adaptogens you’re training your body to handle the effects of stress.”

According to Powell, adaptogens do this by interacting with two systems — the hypothalamic-pituitary adrenal axis and the sympathoadrenal — that are involved in the body’s response to stress. Proponents of adaptogens believe they tweak hormone production and physiological responses to stress to ensure the body functions as it should.

There is a long list of adaptogens, and these substances can be found all over the globe. Ocimum tenuiflorum, often known as “holy basil” or tulsi, is one of the most common. This aromatic perennial native to the Indian subcontinent is said to promote focus and alleviate anxiety.

Rhodiola, which can be found in high-altitude climates in Europe, Asia and North America, is believed by some people to significantly reduce fatigue when compared to placebos.

Reishi mushrooms are a fungal adaptogen that in multiple studies have been shown to increase the number of white blood cells in cancer patients undergoing chemotherapy or radiotherapy.

Despite Powell’s endorsement, there remains a lack of scientific research on how many adaptogens truly influence human health. Cara Feldman, the administrative director at the University of Vermont Integrative Health, told Forbes Health there is only so much adaptogens can do.

“There’s a misnomer that adaptogenic treatments are used instead of Western medicine,” Feldman says. “But it’s not alternative medicine. We really emphasize the best of both worlds.”

Registered dietitian Brierley Horton, in a column for Eatingwell.com, states there is “no good research to suggest that adaptogens are a cure-all.”

“They’re certainly not a substitute for a tried-and-true stress-management techniques and medical care,” Horton says. “Evidence is mounting that they may help ease stress as part of an overall healthy lifestyle; however, like any supplement in the U.S., they are less regulated than prescription medications. Do your research on your adaptogen of choice and the company that’s producing it.”

Pieter Cohen, an associate professor of medicine for Cambridge Health Alliance, notes dietary supplements are often promoted as adaptogens “because the bar to advertise supplements as having the ability to resist stress is very low.”

“There is no need for a single human study to be performed before manufacturers can place adaptogen-type claims on supplement bottles,” Cohen told the science-based website Gizmodo. “For this reason, I recommend that supplements promoted as adaptogens are avoided. If you want to try a particular botanical, a high-quality product that lists only ingredient and is certified by a high-quality third party should be used.

What almost all in the medical world will agree on is that there are few negative side effects to giving adaptogens a try.

“There’s little evidence to suggest that adaptogens can cause side effects or health problems,” Powell says, noting some people may experience allergic reactions or gastrointestinal distress.

A 2018 study by the British Journal of Clinical Pharmacology claimed a number of adaptogens can interact with prescription medications and make the drugs less effective.

Cohen has one more piece of advice.

“Remember to tell your doctor you’re giving them a try.”