We have a symbiotic relationship with plants. Herbs; our allies, have played a key role in our collective healing and survival. In a healthy relationship, we tend to each other. There’s a unique group of herbal allies called Adaptogens that help our bodies adapt to changes. They work to enhance vitality, support resiliency and promote harmony to our nervous systems. 

What are Adaptogens?

Adaptogens are a group of herbs that help your body adapt to stress. Some types of stressors are unavoidable, and when our bodies experience consistent and prolonged levels of stress, it can lead to raised levels of cortisol. Cortisol, produced by your adrenals, is a naturally occurring hormone in the body. Think of it as a built-in alarm system. It helps us to wake, move and respond to dangers. 

Healthy levels of cortisol are needed for everyday activities. When we experience higher than normal stress levels, our bodies can produce excess cortisol that may play a role in suppressing our immune system, leading to a higher risk of an inflammatory response. On the flip side, we also each have a tipping point where cortisol levels can crash and we are no longer able to produce enough cortisol. Not only is our ability to respond or adapt to stress compromised, but our overall health is affected as well. This can lead to a type of adrenal fatigue that can often be coupled with lowered immunity and a higher inflammation response. So, having too much or too little cortisol is not optimal.

Along with stress management strategies, adaptogens help to moderate the release of cortisol and other stress hormones of the body without leaving you feeling sleepy and drained. You can think of them as herbs that bring harmony or create a sort of equilibrium. They help to level things out. Each adaptogen has a different effect on the body, but all share the common goal of helping you to adapt to everyday or chronic stressors. You may turn to certain ones depending on your health challenges and where you are in your menstrual or life cycles. 

8 Adaptogens and Their Benefits

Ashwagandha

This magical herb encourages a calm type of energy. Think of it as 50% Tonic & 50% Adaptogen. As a tonic, it helps to tone our adrenals and improve their functionality. Our adrenals are linked to our Kidney organ and meridian system in Chinese Medicine which is responsible for our developmental/reproductive systems and our aging process. You can think of it as a Yang tonic for the truly depleted who are still in that sympathetic dominant stress state. 

As an adaptogen, it's for anyone who frequently experiences the tired and wired scenario which feels like you’re tired during the day and too wired to sleep at night where you’re physically exhausted but really wound up. Your HPA axis is flipped in this scenario, so ashwagandha can help to flip it back to a healthy circadian rhythm. It supports healthy morning cortisol levels and increases the endogenous production of DHEA. Ashwagandha can be taken as a tincture, tea, powder, or supplement. I like Ashwagandha Complex by Mediherb which also contains licorice to soothe all 12 meridians, Skullcap to help calm the mind, and Korean Ginseng to support yang during the day. To help your circadian rhythm and restore the HPA axis, you can take 1 tablet 3x per day with the last dose taken before 3 pm since the Korean Ginseng will be too stimulating in the later hours of the day. 

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Eleuthero

Eleuthero is the ultimate archetypal adaptogen. It’s 90% adaptogen and 10% tonic. Think of it as a well-person’s herb in that it helps you to stay well. It’s a great herb for athletes that tend to over-train and exercise a lot. This herb is used to invigorate Qi, strengthen your adrenals, and stabilize your energy. It also enhances mental focus due to stress-induced fatigue. It acts as a mild energizer to boost you out of a mental slump. In Chinese Medicine, it’s known as a wind-dampness reducing herb that tonifies the spleen (digestion) and nourishes the kidneys (adrenals). With the Mediherb line, take 1 tablet 1-3x/day, as needed.

Korean Ginseng

This beautiful adaptogenic and tonic herb is prized all around the world and is highly valued in Asia. It’s 80% tonic and 20% adaptogen. It’s known as a whole body tonic. This herb tonifies Qi and Yang but also works to transport and circulate to the parts of the body that need strengthening and revitalizing. It’s a stimulating, activating and warming herb that improves energy, cognitive, nervous and digestive functions. It's an overall tonic that replenishes what's been lost. It also works really well in conjunction with other herbs to enhance their effectiveness. 

When combined with Rhodiola, Korean Ginseng provides mitochondrial support, benefits erectile dysfunction, encourages libido and improves microcirculation to the uterus. Great in supporting Yang for those in menopause and andropause. Medi-herb has a combo Rhodiola & Ginseng supplement that can be taken during the day. Avoid taking it past 3pm since Ginseng is stimulating. A nice regimen is to take 2 tablets in the morning and then 1 during lunchtime. 

Korean Ginseng may be too stimulating for some individuals. It’s ideal for those in a parasympathetic dominant state where one feels mentally and physically exhausted. If you are in a tired & wired situation (sympathetic dominant), ashwagandha may be a better option for you. 

Rhodiola

Rhodiola is a very hardy plant that grows out of rocks in Northern Europe and Siberia. It can grow even in the dark of winter which exemplifies its built-in resilience. If you’re living with many demands of productivity then Rhodiola may be your best ally. It’s 60% tonic and 40% adaptogen. I like to think of this herb for students or busy interns and professionals. It helps to keep up your physical and mental energy, endurance, mood, and memory.

It can also help to reduce anxiety and increase serotonin levels to help ease the symptoms of depression. This longevity adaptogen has been long used to combat fatigue from stress, and improve brain function to boost concentration and focus. Rhodiola couples well with other herbs and adaptogens. One combination is with Korean Ginseng as I mentioned earlier. Another great combination is with Schisandra which I’ll talk about next. Rhodiola is great to take first thing in the morning and then once more in the afternoon. 

Schisandra

This 5 flavor berry is called wǔ wèi zi in Chinese Medicine. It’s known to quiet the spirit while calming and containing the heart qi. With these heart nourishing qualities, it can help with feelings of irritability, anxiety, dream disturbed sleep, night sweats, palpitations and insomnia.  

Schisandra is a great herb for the modern-day patient and athletes that would like to improve their endurance and stamina. Along with reducing lactic acid buildup in the body, it has the unique quality of promoting Liver I and II detoxification. With these liver detoxing qualities, it can help with any level of estrogen dominance and liver congestion.

This is another great herb to take in combination with other herbs. When combined with Rhodiola, it can help manage everyday stress as well as decongest the liver. If you need more help with liver congestion and hormone clearance like with estrogen dominance, you can try Medi-herb’s LivCo that combines Schisandra with Milk Thistle. If you need a bit of grounding and are experiencing excess Yang with severe amounts of stress, low mood, irritability, agitation, or anger, you can turn to Nevaton Forte. 

Schisandra should not be used during pregnancy.

Shatavari

This is a key herb in Ayurveda for fertility. It’s been highly prized for 1000s of years and is considered a “life essence herb” that can be used for a wide variety of female endocrine issues. 

Shatavari translates to "she who possesses 100 husbands”. It’s a rejuvenating tonic with adaptogenic properties for balancing the body's overall well-being. This ultra Yin tonic nourishes the lungs and the kidney organ systems. It’s cooling, unctuous, and soothing.

FemCo by Mediherb combines the cooling and nourishing effects of Shatavari along with Schisandra and White Peony root to support healthy menstrual cycling. It helps to nourish yin and blood while helping liver clearance. You can take 2 tablets 2x/day until your cycle has been regulated.

To learn about your sex hormones within the context of Chinese Medicine, download our free webinar called The Yin & Yang of Hormones. 

Holy Basil

Holy Basil, also known as Tulsi, translates to “incomparable one”. This magical herb has uplifting and calming properties and has been used to alleviate the symptoms of anxiety and depression. Holy basil modulates the stress response and improves our adaptive capabilities. It’s specifically good at nourishing Jing and uplifting Qi energy. It can also be used to treat kidney conditions and support the digestive system. I like to enjoy Tulsi tea during my Inner Autumn premenstrual phase to ease my qi and soothe any tensions that might be building up.

Reishi

This medicinal mushroom is known as the “herb of spiritual potency” because of its powerful adaptogenic effects on the body. In Chinese Medicine, we call it the “three treasure” herb that harmonizes Jing, Qi, and Shen (Essence, Energy & Spirit). Reishi supports the endocrine system to balance stress hormone levels that in turn reduce anxiety, support a stable mood, and enhance focus. It helps to regulate the immune system and supports the flow of blood. Dried strips of reishi can be added to soups to boost healing properties. It can also be powdered and taken as capsules or mixed into hot/warm drinks. Taken a few hours before bed, it’s been known to help a good night’s sleep.

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It’s important to remember that herbs are not cure-alls or magic bullets. They work best when used in conjunction or in combination with a healthy diet and positive lifestyle modifications like seasonal living. It's absolutely necessary to build a good foundation for yourself and then work in herbals if needed.

Always seek the advice of an experienced herbalist to find out if certain herbs and supplements suit your unique health status and goals.

If you’re interested in incorporating adaptogens into your everyday life, check out my Flourish Supplement Dispensary. As a patron of The Way of Yin, you’ll have exclusive access to practitioner-grade supplements at 20% off retail prices. Create your free account here.