Adaptogenic plants, an often overlooked treasure of nature, offer a multitude of benefits for our health andwell-being. In this modern world, where stress and fatigue have become commonplace, the discovery and use of remedies natural remedies to counter these ailments is of vital importance. Adaptogenic plants, with their unique ability to help the body adapt to different environmental stresses, offer a solution natural solution and effective solution.
In this detailed article, we invite you to explore the fascinating world of adaptogenic plants. From their historical origins in ancient Chinese and Russian medicinal practices to their contemporary applications, these plants offer an impressive range of health benefits. You’ll discover how they act on the body and mind to promote greater resistance to stress, improve vitality and support cognitive function.
We’ll look at notable examples such as ginseng, eleutherococcus and ashwagandha, examining their specific properties and the ways in which they can be incorporated into your daily routine for optimal well-being. Whether you’re a natural medicine enthusiast or simply looking for natural ways to improve your quality of life, this article will provide you with valuable and practical information.
Where does this term come from?
Russian researcher Israel Brekhman introduced the concept of “adaptogens”. These plants improve the way in which individuals adapt to their environment. Before Brekhman, another Russian scientist, Nicholai Lazarev, had explored this idea in 1947. He was studying the effects of ginseng. Lazarev found that soldiers showed increased resistance to stress and fatigue, as well as improved physical performance.
Brekhman took this research further. He studied the effects of adaptogens on miners in the Russian Far East. These miners lived in harsh conditions. During the 1940s and 50s, the Vladivostok Academy of Sciences launched a research programme. The aim of this programme was to identify stimulating compounds. These compounds were intended to promote increased resistance in a non-specific way.
The term ‘adaptogen’, introduced by Lazarev, refers to plants that strengthen the body’s defences against stress and regulate organic functions. Adaptogens act on the non-specific response to stress, involving different phases: alarm, resistance and exhaustion.
The approach to this concept is complex, requiring the definition of the stimulus/stress and the use of experimental models. In May 2008, the EMEA/HMPC/102655/2007 rejected the term adaptogen. This decision was based on the inadequacy of current data. It also took into account the quality of the trials and statistical bias. The term remains accepted in traditional medicine. However, the limitations of adaptogen evaluations affect the credibility of the results.
While the term is new, knowledge of these plants is not. Chinese medicinal treatises refer to ” superior tonics ” that provide ” adaptive energy ” and meet very specific criteria that are similar to the Western definition of adaptogenic plants.
Why use adaptogenic plants?
Adaptogenic plants are attracting increasing numbers of people. Their beneficial effects on physical and mental health explain this interest. They promote balance in the body. They also improve the ability toadapt to stress. In this way, they boost overall resistance to stressful situations.
These plants also increase energy and stamina, making you more alert. They stimulate memory and cognitive functions, proving useful for concentration and learning. On an emotional level, they maintain emotional calm by contributing to relaxation and physical well-being, which improves emotional management.
Of the 380,000 plants listed worldwide, only around twenty have adaptogenic properties. For example,ginseng, famous in Chinese medicine, boosts sporting performance. Its anti-inflammatory properties explain this use. Holy basil, prized in Eastern medicine, combats anxiety and stress. It also optimises the immune system thanks to its antiviral and antibacterial properties.
Other adaptogenic plants have a variety of uses.Eleutherococcus improves memory.Echinacea boosts natural defences. Reishi fortifies the immune system. Griffonia soothes sleep. Maca improves sexual performance.
These plants are generally taken as a three-week course of treatment every month, in various forms such as capsules, powders, root decoctions, hydroalcoholic extracts or herbal teas. Available in herbal shops, pharmacies, organic shops and on the internet, they are not toxic to the human body. However, it is advisable to consult a doctor or pharmacist before using them, especially if you are currently taking medication.
Fatigue and Asthenia
Fatigue, although a common experience, can sometimes hide more complex realities. There are generally two main forms: physiological fatigue and asthenia.
Physiological fatigue is what we all feel after exercise or a long day. It is normal and generally resolves itself with rest.
Asthenia, on the other hand, is more worrying. It is a prolonged state of weakness that does not improve despite rest. This form of fatigue can have a major impact on daily life, leading to a constant feeling of weariness and reduced energy and efficiency in everyday tasks. When these symptoms persist for more than six months, we speak of chronic asthenia.
It’s important to understand that asthenia can have various origins. It can be linked to sleep disorders such as insomnia or sleep apnoea, to mental health problems such as depression or anxiety, or to chronic illnesses (anaemia, chronic infections, endocrine or autoimmune diseases, etc.). Even certain drugs or substances can contribute to this persistent fatigue.
In cases of intense fatigue, especially when associated with physical effort (as in sporting activities), the use of ergogenic substances to improve endurance may be considered. However, this approach should be considered with caution and under medical supervision.
Finally, there is a particular condition known as chronic fatigue syndrome. This syndrome is characterised by extreme and sudden fatigue, particularly in people who were previously very active. Its causes are varied and may include infections, immune disorders or psychological problems. Chronic fatigue syndrome has a significant impact on the social and professional lives of sufferers.
Stress
Stress, a natural reaction to difficult situations, can affect physical and mental well-being. Managing it properly is essential to prevent it developing into anxiety, depression or burn-out. Stress manifests itself as mental and emotional tension in the face of challenges or threats, affecting both mind and body. A little stress can be beneficial, but too much can lead to health problems.
Learning to manage stress is crucial to feeling less overwhelmed and promoting well-being. Stress can prevent relaxation, generate anxiety, irritability, headaches, digestive or sleep disorders, changes in appetite and increase the consumption of harmful substances. It can also exacerbate existing mental health problems.
Stress is characterised by fear, worry, difficulty in relaxing, increased heart rate, difficulty breathing, sleeping, eating and concentrating, and can aggravate pre-existing health problems. Chronic stress is pathological and can cause digestive disorders, headaches, insomnia and other physiological problems.
Techniques such as relaxation and breathing help to combat stress, particularly chronic stress. The causes of stress vary according to age, including violent or conflictual situations in children and adolescents, and stressful everyday or work situations in adults. Chronic stress can be linked to traumatic situations or conditions such as smoking or sleep disorders.
Stress affects everyone, but its intensity varies according to each person’s personality and ability to cope. Symptoms of stress include emotional, mental and physical signs such as irritability, anxiety, headaches, sleep disorders and eating disorders.
More specifically, adaptogenic substances must meet a number of criteria:
- They must cause a minimum of variation in biological functions. They must be able to be consumed over the long term without becoming toxic
- Increase the body’s resistance to various aggressors. They do not act on a specific symptom.
- Normalise and balance functions by “adapting” their action to the person’s specific needs (for example, an adaptogen plant can raise or lower temperature, moderate or stimulate the nervous system, etc.)
An adaptogen plant therefore helps you to constantly adjust to the stresses affecting you and your body. Whatever the nature of the stress (physical, intellectual or psychological).
This makes it easier to understand the usefulness of such plants in today’s world. Adaptability has become the norm for most of us.
Adaptogenic plants harmonise the secretion of corticosteroids and therefore support the action of the adrenal glands, they improve the absorption and assimilation capacity of cells, they help them in their elimination function, they have an anabolic effect, they potentiate the body’s use of oxygen, they contribute to the regulation of biorhythms, and they are immunomodulatory.
The common effects observed after a course of one of these plants range from an improvement in the person’s overall state and energy to better concentration and restful sleep.
Adaptogenic” plants can be found in all the major traditional medicines:
- ginseng, shiitake, maitake in traditional Chinese medicine
- eleutherococcus, rhodiola and ginseng in traditional Russian medicine
- maca in traditional Andean medicine
- ashwaganda in Ayurvedic medicine
- rosemary in traditional European medicine
Defining your naturopathic ground will enable you to target the plant that will be most beneficial to you.
Here are 10 possible ways to follow a course of adaptogenic plants
- Take food supplements based on adaptogenic plants, such as ashwagandha, rhodiola or ginseng.
- Add adaptogenic herbs to your dishes, such as thyme, savory or peppermint.
- Drink herbal teas made with adaptogenic plants to help reduce stress and anxiety.
- Apply essential oils of adaptogenic herbs to the skin for a relaxing effect.
- Aromatherapy using adaptogenic herbal essential oils to help reduce stress and anxiety.
- Practice breathing and meditation exercises to help reduce stress and anxiety.
- Take hot baths with adaptogenic herbs to help reduce anxiety.
- Regular physical exercise to improve resistance to stress.
- Adopt healthy eating habits to support the overall health system.
- Get enough sleep to support your overall health.
It is important to note that taking adaptogenic plants should be accompanied by a healthy, balanced lifestyle and to consult a health professional before starting any herbal treatment.
A closer look at some adaptogenic plants
Let’s explore the different adaptogenic plants together.
Ginseng
Ginseng, Panax ginseng C.A. Meyer, belongs to the Araliaceae family and is characterised by its roots. It has 84 genera and 20 species, and is known in Asia as ” renshen ” or human root. Carl Anton Meyer, a Russian botanist, named this herbaceous plant, which is traditionally used in China, Korea and Japan as a tonic. Shen Nong used it to treat 23 illnesses, and it appears in 653 prescriptions in the Korean Pharmacopoeia to tone up the ‘Qi’ of the organs.
Over-exploitation has led to the cultivation of ginseng, mainly in Korea, the USA and Canada, requiring 6 years of cultivation. Species such as P. quinquefolius (USA), P. notoginseng (southern China) and P. pseudoginseng (Japan) are used as substitutes for ginseng. Misuse of the term “ginseng” to promote other plants leads to adulteration and contamination.
Ginseng contains essential oil, polysaccharides, polyines and saponosides (ginsenosides), the levels of which are controlled by the European Pharmacopoeia. Its pharmacological properties include antidepressant, neuroprotective and cardioprotective effects, as well as improved carbohydrate and lipid metabolism.
Ginseng preparations, according to the EMA monograph, include white and red ginseng in various forms: powder, dry and fluid extracts, for the traditional treatment of asthenia and fatigue. Ginseng may be taken for up to three months, and is not recommended for pregnant or breast-feeding women in the absence of data.
Side effects are rare, but misuse can lead to hormonal disorders or simulate corticosteroid impregnation. Drug interactions have been reported, in particular a reduction in the anticoagulant effect of warfarin and an increase in the hepatotoxicity of imatinib.
Eleutherococcus
Eleutherococcus, or Siberian ginseng (Eleutherococcus senticosus), belongs to the Araliaceae family. Described by Maximowicz in the 19th century, it comprises 15-30 species, but only one is found in Russia. Used since the 1950s, it was not traditionally recognised as medicinal.
Its active components, eleutherosides, include phenylpropanes, lignans and coumarins. These substances have immunomodulatory, indirect antiviral, antioxidant, anti-inflammatory, neuroprotective and cardioprotective activity, as well as vasodilatory, hepatoprotective and anti-diabetic effects.
Older, uncontrolled clinical studies have shown improvements in physical and mental performance under stress, as well as benefits in the prophylaxis of viral infections. Randomised studies have confirmed positive effects on endurance, cardiovascular function, chronic fatigue, cognitive performance and in hypertensive patients.
Traditionally, according to the HMPC, Eleutherococcus is used to treat symptoms of asthenia. Dosages vary depending on the form: infusion, powder, fluid or dry extracts, tincture and wine. It is generally taken for a maximum of two months.
Side effects may include insomnia, palpitations, hypertension, irritability, nervousness, headaches and bleeding. Interactions are possible with anticoagulants, antihypertensives and hypoglycaemics, but it does not affect CYP450 enzymes.
Rhodiola
Rhodiola rosea L., also known as pink orris, belongs to the Crassulaceae family and is found in the mountainous regions of Eastern Europe. Known since ancient times and used in traditional Northern European medicine, it is harvested mainly in the Altai mountains in Siberia.
Rhodiola rosea L. is distinguished by its high rosavin content compared to other species. Its SHR-5 extract, obtained using 70% ethanol, contains a minimum of 3% rosavin and 0.8-1.0% salidroside. It also contains proanthocyanidins, catechins, flavonoids, tannins, triterpenes and an essential oil.
Its properties include antioxidant, anti-fatigue, anti-stress and cardioprotective effects. It is also effective against cognitive disorders and aids nicotine withdrawal.
Clinically, SHR-5 extract shows anti-fatigue effects, improving mental performance and concentration and reducing salivary cortisol. It is also effective against mild to moderate depression and improves the quality of sleep and life at altitude.
According to the EMA monograph, Rhodiola rosea is traditionally used to temporarily treat symptoms of stress, such as fatigue and feelings of weakness. The recommended dosage for the dry extract (DER 1.5-5:1), based on 67-70% ethanol, is 144-200 mg per dose, with a maximum of 400 mg per day. Treatment is limited to two weeks.
Rhodiola rosea is not recommended for pregnant and breast-feeding women due to the lack of data on this subject.
Ashwagandha
Withania somnifera (L.) Dunal, a member of the Solanaceae family, belongs to the Withania genus, which comprises 20 species. Withania somnifera, known as Indian Ginseng or Ashwagandha, is found mainly in Asia and Africa. This herbaceous perennial plant goes by various vernacular names. Its roots, leaves and fruit are used as plant drugs. They feature in several pharmacopoeias, including Ayurvedic in India.
Its chemical composition is rich in fatty acids, alkaloids, steroids (particularly withanolides), heterosides such as sitoindosides and withanosides. These active constituents have an impact on the neurons of the primary cortex, reducing β-secretase activity and increasing α-secretase activity.
In Ayurveda, Withania somnifera is used as a general revitaliser, tonic and anti-inflammatory, contributing to overall health according to the Rasayana concept. In Africa, it is used as an analgesic, anti-epileptic, diuretic and laxative, and to treat febrile or inflammatory conditions and rheumatism.
Its toxicity is low in the case of acute exposure and non-existent in the case of chronic use of the roots, although the fruit can cause digestive problems. Drug interactions are possible, particularly with drugs acting on the CNS.
The HMPC (EMA/HMPC/681519/2012) has not established a traditional use for Withania somnifera, despite its ancestral use, due to insufficient data. A monograph is being prepared by the European Pharmacopoeia (EMA/HMPC/494079/2007, November 2013), indicating increasing recognition of its potential uses.
Cordyceps sinensis mushroom
Cordyceps sinensis, classified in the Ophiocordyceps family (Ophiocordyceps sinensis), is a mushroom native to the Chinese Himalayas, historically used by Chinese emperors. Its high cost, reaching 15,000 USD/kg, has led to its cultivation, particularly the CS-4 strain. It grows on the larva of Hepialus amoricanus.
Its chemical composition includes nucleosides and analogues such as adenosine, cordicepine, sterols, sugars (mannitol, CSP-1 complex polysaccharide) and dioxopiperazines. However, contamination by heavy metals (Pb, Hg, Cd) has been observed.
Cordyceps has traditionally been used to treat asthenia, improve fertility and treat kidney, respiratory and liver diseases. It gained notoriety during the 1993 Olympic Games, when Chinese athletes used it, highlighting its adaptogenic effects.
Pharmacological studies reveal that Cordyceps has anti-inflammatory and anti-tumour effects, increases testosterone secretion and estradiol production, has antioxidant properties and increases insulin sensitivity. Its toxicity is low, but vigilance is required with regard to contamination by heavy metals. Further studies are needed to fully assess its properties and uses.
Sources
- https://www.ameli.fr/assure/sante/themes/asthenie-fatigue/definition-symptomes-causes#:~:text=Asth%C3%A9nie%2C%20common%C3%A9ment%20called%C3%A9e%20chronic%20fatigue%20or%20a%20psychic%20suffering.
- https://www.passeportsante.net/fr/Maux/Problemes/Fiche.aspx?doc=stress_pm
- https://www.who.int/fr/news-room/questions-and-answers/item/stress#:~:text=The%20stress%20is%20a%20%C3%A9state,stress%20in%20some%20measurement.
- Stimulants and Adaptogens” CSHPSP Licence Professionnelle course given by Dr Sabrina Boutefnouchet
