Adaptogens
Stress is a ubiquitous problem in our society. When I counsel patients about their health, I consider stress management one of the pillars of optimal health. Many tools are available for stress reduction. One potential tool that some patients investigate is the use of adaptogens. Adaptogens are natural substances that assist the body in adapting to stress. I have compiled a short list of some of the available options from several different information sources. This is, by NO means, prescriptive, but is information for reflection for the health learner. Many of these substances have been used by people for years.
Rhodiola rosea; names include: Golden root, rose root, Hong Jing Tian, Rose root extract, Rosenroot. Herb from Eastern Europe, North America, and Asia. Possible mechanism of action including interaction with the hypothalamic-pituitary-adrenal axis and its effect on nitric oxide production and defense mechanism proteins. Possibly, also increases beta endorphins. Potential benefits include: Managing stress, fatigue, improving endurance, and treating depression. Side effects include dizziness and dry mouth.
Drug interactions: Cytochrome P3 and P2 medications, antidepressants, anti-hypertensives. Dosing: 100 to 600 mg daily with a common dosing of 200 mg twice daily.
Phosphatidylserine is a phospholipid found in cell membranes. This agent has been shown to support cognitive function and memory as well as improve motor reactions and reflexes. With supplementation, has been shown to reduce the typical rise in ACTH and cortisol when under chronic stress. The physical response to exercise has been assessed and increased time to exhaustion has been observed in studies involving cycling. Dosing: 100 to 200 mg daily.
Ashwagandha (Withania somnifera). Herb native to India and Nepal. Seems to work by increasing GABA levels in the brain, which can result in decreased stress. Also, has been shown in 2014 double-blind placebo-controlled trial to benefit cognition and psychomotor function. Seems to inhibit oxidative stress. Dosing: 250 mg twice daily.
Holy Basil (Ocimum sanctum). Other names include: tulsi and liquid yoga. This plant grows in Australia and Asia. Has been shown to improve attention, stress, and nervousness in a 35 person clinical trial. Seems to work by affecting glucose metabolism, cortisol level, and creatine kinase levels. Reports of decreased risk of infection, skin disease, liver disorders, and antidote for snakebite and scorpion sting. Suggested dosing: 500 mg daily.
Ginseng (Panax ginseng) Ginseng is a plant root found in North America. Ginseng blocks the ACTH action in the adrenal gland, thereby blocking production of glucocorticoid steroid hormones. It is felt to possess significant anti-stress properties, decrease risk of ulcers, decrease blood glucose, triglycerides, and creatine kinase levels. Suggested dosing: 200 to 400 mg twice daily.
Turmeric (Curcuma longa). Source: underground stems of the turmeric plant that grows in tropical Asia and India. Spice, curcumin. May be effective in reducing depression due to interaction with brain-derived neurotrophic factor. Turmeric has anti-inflammatory benefit and decreases pain. Suggested dosing: 500 to 2000 mg daily.