1. What are adaptogens, and how do they affect our bodies?
Late autumn is a time when the human body is particularly vulnerable to chronic fatigue, both physical and mental. It is therefore a period when taking care of one’s health becomes especially important. A group of biologically active substances known as adaptogens (from the Latin adaptare, meaning “to adjust” or “to adapt”) comes to our aid. These include naturally occurring chemical compounds found in plants or fungi that support the body holistically in combating various physical and mental ailments. Their main effects include increasing resistance to stress, restoring balance (homeostasis), improving concentration, and accelerating the body’s regeneration. [1],[2]
2. Which substances are classified as adaptogens?
Nowadays, an adaptogen is considered to be a chemical substance or an entire plant containing it. In the natural environment, there are many diverse plant species that contain at least one chemical compound with adaptogenic properties. The most popular of these include ashwagandha, rich in withanolides[3], Rhodiola rosea, containing rosavins and salidrosides[4], ginseng and its ginsenosides[5], and maca, rich in glucosinolates[6]. Each of these substances has a slightly different mechanism of action, so it is difficult to determine which one has the ‘best’ effect. For this reason, it is recommended to use supplements with a mixed composition, which allows you to adjust the type and amount of adaptogens you take. There is a wide range of products available on the market, including both synthetic adaptogens and those derived from plant material. These preparations can take various forms, from dried plants intended for brewing to food drops to typical food capsules. It is imperative to read the composition and instructions for use before purchasing a specific preparation, as excessive amounts of certain adaptogens can cause undesirable side effects.
3. Who should supplement with adaptogens?
Preparations rich in adaptogenic substances are recommended for anyone experiencing discomfort related to general fatigue or chronic physical and mental tension. It has also been proven that adaptogens can slightly slow down the aging process and alleviate the effects of age-related neurological disorders.[7] Moreover, some adaptogens, due to their ability to eliminate free radicals, can help prevent the formation of cancerous changes in cells.[8] As a result, certain chemical compounds from this group have been recognized as pharmaceutical substances and, following proper diagnosis, are prescribed by physicians in the form of medical preparations. Therefore, it can be confidently stated that adaptogens represent a valuable component of a daily diet and contribute significantly to improving the health of those who take them.
Bibliography
[1] L. Liao et al., „A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide”, Chinese Medicine, 2018, 13, 57.
[2] A. Panossian, G. Wikman, „Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity”, Pharmaceuticals, 2010, 3, 188–224.
[3] J. Salve et al., „Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”, The Cureus Journal of Medical Science, 2019, 11, 6466.
[4] M. Cropley et al., „The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms”, Phytotherapy Research, 2015, 29, 1934-9.
[5] V. Dormal et al., „Effect of Hydroponically Grown Red Panax Ginseng on Perceived Stress Level, Emotional Processing, and Cognitive Functions in Moderately Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study”, Nutrients, 2025, 17, 955.
[6] C. Gonzales-Arimborgo et al., „Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (Lepidium meyenii) in Adult Human Subjects: A Randomized, Double-Blind, Placebo-Controlled Study”, Pharmaceuticals, 2016, 9, 49.
[7] A. Panossian, „Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals”, Annals of the New York Academy of Sciences, 2016, 1401, 49-64.
[8] E. Pięta et al., „Adaptogenic activity of withaferin A on human cervical carcinoma cells using high-definition vibrational spectroscopic imaging”, Biochimica et Biophysica Acta (BBA), 2023, 1869, 166615.
