Adaptogens are fascinating substances that can significantly influence physical, mental, and emotional well-being. If you want to know more, we can look at their specific effects, scientific studies, or methods of use.
Adaptogens affect the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s stress response. When we are exposed to stress, the adrenal glands produce cortisol – the main stress hormone. Long-term stress can lead to excessive or insufficient secretion, causing:
Adaptogens help stabilize cortisol levels while increasing the body’s resistance to stress. Some have stimulating effects (e.g., ginseng, rhodiola), while others calm and support sleep (e.g., ashwagandha, reishi).
Reduces stress and anxiety (lowers cortisol)
Supports quality sleep
Improves male and female fertility
Increases testosterone and athletic performance
Best taken in the evening or combined with food.
🧪 Study: Ashwagandha demonstrated a reduction in cortisol by up to 30% in people exposed to chronic stress.
Improves endurance, energy, and stamina
Helps with fatigue and burnout syndrome
Increases concentration and mental performance
Increases testosterone and athletic performance
Supports emotional stability (against depression)
Recommended to be taken in the morning or before noon.
🧪 Study: Rhodiola improved cognitive functions and endurance in athletes after just 2 weeks of use.
Increases energy and vitality
Improves brain functions, memory, and concentration
Supports libido and sexual performance
Has strong immune effects
Taken in the morning or before physical/mental exertion.
🧪 Study: Ginseng has been shown to improve physical endurance and mental sharpness in older individuals.
Supports hormonal balance (especially in women)
Increases libido and fertility
Provides energy without the side effects of caffeine
Helps with menopause symptoms
Can be added to smoothies or meals.
🧪 Study: Maca increased sexual desire and improved hormonal balance in women in menopause.
Supports immunity and liver detoxification
Improves sleep quality and reduces stress
Has anticancer and anti-inflammatory effects
Helps with allergies and asthma
Taken in the evening (most often in tea or capsule form).
🧪 Study: Reishi improved sleep and reduced fatigue in patients with chronic fatigue syndrome.
Increases physical performance and endurance
Improves oxygen utilization in the body (useful for athletes)
Supports libido and hormonal balance
Strengthens the immune system
Works best in the morning or before physical activity.
🧪 Study: Cordyceps increased ATP production (energy) in cells, which led to better performance.
Improves concentration and mental sharpness
Supports liver health
Has antioxidant and anti-inflammatory effects
Helps with depression and anxiety
Can be consumed as tea or extract.
🧪 Study: Schisandra improved stress resistance and protected the liver from toxins.
If you are looking for an adaptogen for a specific issue, here are some recommendations:
Stress and anxiety Ashwagandha, Rhodiola, Reishi
Physical energy and performance Cordyceps, Maca, Ginseng
Mental focus and memory Rhodiola, Schisandra, Ginseng
Hormonal balance (women) Maca, Schisandra, Ashwagandha
Libido and fertility Maca, Ginseng, Ashwagandha
Immunity and longevity Reishi, Cordyceps, Schisandra
🔹 Start with a low dose and gradually increase.
🔹 Do not exceed the recommended dosage, some can be potent.
🔹 Alternate adaptogens, so your body doesn’t get used to one kind.
🔹 If you are taking medications or have health issues, consult your doctor.
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