Finding a way to manage stress and anxiety requires a lot of mental efforts, which is why some consult the supplements for additional support. And if you have already looked for the many different suggestions for stress and anxiety management, you have probably encountered the term adaptogens. These are ingredients derived from herbs, roots, fungi and plants that are converted into nutritional supplements or added to other foods.
Adaptogen supplements have increased in popularity – the market value was estimated at more than $ 10 billion in 2023 and should not increase. Common adaptogen supplements include Ashwagandha, Rhodiola and Ginseng, which can be found in capsules or teas; And mushrooms, like the Reishi fungus, which is often dried and crushed in powder. While adaptogens have become more common, you can even buy in the form of mushroom coffee, frothy water and mixtures of drinks.
But do these supplements really work? Here is what an expert has to say.
Do adaptogens help relieve stress and anxiety?
Adaptogens “can help our body manage stress or restore more robust homeostasis (or natural body balance) after stressful situations,” explains Dana Hunnes, senior dietitian supervisor at the UCLA Medical Center and professor at the Fielding School of Public Health.
These stress factors can be physiological, such as an injury or professional, or psychological exhaustion, as well as emotional distress, she adds.
Hunnes explains that adaptogens can help reduce cortisol levels that would attenuate the body’s stress response. But it depends largely on the dose you get, which can be difficult to identify.
“We don’t really know how effective they are and what dose is” necessary “to have the desired effect,” explains Hunnes Fortune in an email.
Ashwagandha, for example, is a grass used for centuries in the Ayurvedic medicine system of India. Some research indicates that this can help improve sleep and relieve anxiety. But the quantity required to benefit is not clear.
“In addition, we do not know if the dose of adaptogens available to purchase, or the amounts found in supplements or drinks on the market are high enough to produce a medicinal effect,” explains Hunnes.
And as there is little evidence that a type of adaptogen is better than another, explains Hunnes, so it is difficult to say what will work best for you.
The risks of taking adaptogens
Adaptogens, like other supplements, are not regulated like drugs, which could lead to a large variation of the dosage. “So what you think you buy may not contain as much – or can sometimes contain more – that you think,” says Hunnes.
It also warns that adaptogens have risks and side effects, which is why you should always speak to your doctor before taking an additional cost. Ashwagandha, one of the most popular forms of adaptogens, has been associated with an increased risk of toxicity or acute hepatic shock and should not be used during pregnancy. Ashwagandha can also increase testosterone levels, which is often not desirable for women.
Reishi fungi can produce side effects, such as nausea and insomnia, and can cause liver damage, according to Memorial Sloan Kettering Cancer Center.
“All” plant -based supplements “are not good for you or safely to consume,” explains Hunnes.
In addition, there are potential drug interactions with adaptogens, she says. Reishi mushrooms could interact negatively with commonly prescribed anticoagulants, such as warfarin, increasing the risk of bleeding. Taking adaptogens with antidepressants could cause symptoms such as abdominal pain, nausea and agitated leg syndrome.
“Just because something claims to be healthy in your body or mixed with other drugs,” said Hunnes.
Should you take adaptogens?
“Honestly, I would not recommend it,” says Hunnes. “There are simply too many unknown or unknowable interactions that can take place between taking” supplements “and” herbs “and drugs, even over the counter.”
“I would really plead to find non-medical ways to manage anxiety or stress,” she adds.
If you are in a period of high stress or anxiety, Hunnes recommends the following strategies before looking for a supplement:
- Slow down and take time for yourself.
- Set limits.
- Do things that relax you.
- Spend time in nature.
- Reduce caffeine, which can cause more stimulation.
The American Psychological Association (APA) also has soil and relaxation techniques to help calm your nervous system. However, if you have trouble with chronic stress and anxiety, APA advises professional help for a psychologist.
To find out more about supplements:
- Why the probiotic supplements could be “a waste of money” and could even turn against some
- The food supplements that you think to improve your health can harm your liver, prevents research
- The best diet to help reduce your risk of prostate cancer, according to experts
- 3 points to remember from a cardiologist and a researcher of “Superages” on the way of living longer and healthy
This story was initially presented on Fortune.com
