Adaptogens for anxiety
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Adaptogens for Anxiety: A Comprehensive Overview
Introduction to Adaptogens and Anxiety
Adaptogens are natural substances, often derived from plants, that help the body resist stressors of all kinds, whether physical, chemical, or biological. They have been traditionally used in various forms of medicine, including Ayurveda and Traditional Chinese Medicine (TCM), to enhance the body's resilience to stress and improve overall well-being. Anxiety, a common response to stress, can be mitigated through the use of adaptogens, which have shown promising results in both animal and human studies.
Ashwagandha: A Potent Adaptogen for Anxiety
Clinical Efficacy of Ashwagandha
Ashwagandha (Withania somnifera) is one of the most extensively studied adaptogens for its effects on stress and anxiety. A randomized, double-blind, placebo-controlled study demonstrated that a high-concentration full-spectrum extract of Ashwagandha root significantly reduced stress and anxiety levels in adults. Participants who took Ashwagandha showed a substantial decrease in serum cortisol levels, a biomarker of stress, compared to the placebo group 1. This suggests that Ashwagandha can effectively improve an individual's resistance to stress and enhance their quality of life.
Mechanisms of Action
The adaptogenic effects of Ashwagandha are primarily attributed to its ability to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which plays a crucial role in the body's response to stress. By normalizing cortisol levels and reducing oxidative stress, Ashwagandha helps in maintaining homeostasis and mitigating anxiety 38.
Other Adaptogens with Anxiolytic Properties
D-Ribose-L-Cysteine (DRLC)
DRLC, a potent glutathione booster, has shown adaptogenic-like effects in animal models. In a study involving mice subjected to unpredictable chronic mild stress (UCMS), DRLC significantly reduced anxiety, memory deficits, and biochemical markers of stress such as corticosterone and glucose levels. The study also noted improvements in antioxidant status and reductions in inflammatory markers, suggesting that DRLC can modulate stress responses and protect neuronal health 2.
Panax Ginseng and Eleutherococcus Senticosus
Panax ginseng and Eleutherococcus senticosus are other well-known adaptogens that have been studied for their stress-relieving properties. These herbs have been shown to normalize endocrine function, enhance energy production, and improve immune function. They are often used to treat conditions related to stress, including anxiety and fatigue 5. Both herbs work by modulating the HPA axis and reducing cortisol levels, similar to Ashwagandha 36.
Rhodiola Rosea
Rhodiola rosea is another adaptogen that has been extensively used in TCM and other traditional medicines. It has been shown to reduce symptoms of anxiety and improve cognitive function by enhancing the body's resistance to stress. Rhodiola works by regulating key stress mediators and improving the body's antioxidant defenses 49.
Conclusion
Adaptogens like Ashwagandha, DRLC, Panax ginseng, Eleutherococcus senticosus, and Rhodiola rosea offer promising natural alternatives for managing anxiety. These herbs work by modulating the HPA axis, reducing cortisol levels, and enhancing the body's overall resilience to stress. While more large-scale human clinical trials are needed to fully understand their efficacy and mechanisms, current evidence supports their use as effective and safe treatments for anxiety and stress-related conditions.
Sources and full results
Most relevant research papers on this topic
A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults
A high-concentration full-spectrum Ashwagandha root extract safely and effectively reduces stress and anxiety in adults, improving their quality of life.
RCT
Highly Citedd-Ribose–l-cysteine exhibits adaptogenic-like activity through inhibition of oxido-inflammatory responses and increased neuronal caspase-3 activity in mice exposed to unpredictable chronic mild stress
D-Ribose-L-cysteine (DRLC) reduces anxiety, memory deficit, and inflammation in stressed mice by modulating corticosterone-mediated oxido-inflammatory processes and increasing neuronal caspase-3 activity.
RCT
Animal Study
Rigorous JournalThe Role of Adaptogens in Stress Management
Adaptogens, such as Withania somnifera, Panax ginseng, Eleutherococcus senticosus, Schisandra chinensis, Rhodiola rosea, Glycyrrhiza glabra, Bacopa monniera, and Centella
Systematic ReviewBiomolecules from Plants as an Adaptogen
Adaptogens, which are plant-derived biomolecules, help maintain internal homeostasis and combat stress-related diseases by maintaining internal homeostasis and exhibiting neuro-protective, anxiolytic, anti-fatigue, nootropic, anti-depressive, and CNS stimulating activities.
A current status of adaptogens: natural remedy to stress
Adaptogenic herbs show strong scientific evidence for their stress-protective activity, regulating homeostasis and controlling key stress mediators and biochemical markers.
Literature ReviewEffects of an Adaptogenic Extract on Electrical Activity of the Brain in Elderly Subjects with Mild Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled, Two-Armed Cross-Over Study
Adaptra® Forte, a combination of plant extracts from Andrographis paniculata and Withania somnifera, effectively improves cognitive performance and reduces stress in elderly individuals with mild cognitive impairment.
RCTEffects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity
Adaptogens enhance stress resistance and mental capacity by regulating homeostasis through the hypothalamic-pituitary-adrenal axis and key stress response mediators.
Highly CitedA preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide
Adaptogens, found in traditional Chinese medicine and worldwide ginseng-like herbs, enhance human resistance to stress by affecting the immune-neuro-endocrine system and hypothalamic-pituitary-adrenal axis.
Literature ReviewHighly Cited