10 adaptogenic plants to discover
Le concept de plante adaptogène est apparu dans les années 1950 grâce au travail du chercheur et pharmacologue russe Nicolaï Lazarev.
During his studies of plants, he noticed that some of them enhanced the body’s natural ability to respond to and withstand stressful situations, due to the extreme conditions in which they grow (altitude, hostile climate…).
Here is our top 10 adaptogenic plants. Read on after the list to learn everything about their mechanisms of action.
1. Ginseng
Ginseng (Panax ginseng) is known for its root’s aphrodisiac properties. But it’s also an excellent adaptogenic plant. Ginseng increases resilience of the body to the stresses and disturbances encountered, enhances vitality and strengthens the immune system.
It is consumed as a powder, as a pasty extract, or in capsule or ampoule form. You can also prepare the roots raw, sliced, or infused. It is recommended to prefer red ginseng, said to be the best of ginsengs!
2. Maca
Maca (Lepidium meyenii), also called “Peruvian ginseng”, belongs to the Brassicaceae family like cabbage, turnip or mustard. Native to the Andes of Peru, maca is used in herbal medicine to stimulate metabolism, increase libido and fertility, and improve cognitive abilities.
In the West, maca is mainly sold in powder form. Its slightly caramelized, nutty taste makes it an interesting ingredient to add to desserts, pastries, hot drinks, or smoothies.
3. Rhodiola
Rhodiola (Rhodiola rosea) is an adaptogenic plant that is still little known. However, its effectiveness has been proven many times. This plant, which grows in cold, mountainous regions, is cultivated for its root. It helps fight fatigue, improve cognitive abilities, and enhance physical performance.
The rhodiola root is dried and then ground into a powder before being sold in sachets, capsules, or tablets. It is therefore primarily consumed as a dietary supplement.
4. Cordyceps
Cordyceps is one of the so-called “functional” mushrooms, meaning that, beyond its nutritional qualities, it has real effects on the body. It originally grows on the high plateaus of Tibet, and Chinese medicine has used it for more than 3,000 years as a tonic and remedy for many ailments. Its mode of development is unique: it parasitizes the larvae of caterpillars that spend the winter underground.
It is one of the best plants for boosting the body’s vitality, stimulating our defenses, and preserving our nervous balance… It is also nicknamed the “Viagra of the Himalayas” because it is said to have aphrodisiac properties.
Most often, cordyceps is consumed as a dietary supplement, in capsule or powder form, but it is also available fresh or dried to be prepared as a decoction.
5. Turmeric
Turmeric, when we talk about it we mean the spice that gives curry its color, or the rhizome (underground stem) of the plant of the same name. It is native to India and Southeast Asia, where it is considered one of the pillars of traditional medicine, Ayurveda. Its main component is curcumin, the pigment that gives it its beautiful orange color, but which is also the active ingredient responsible for many of its properties.
It is an excellent natural anti-inflammatory. Its detoxifying properties also make it a plant that supports digestive and liver functions. And it boosts our serotonin levels, acting like an antidepressant.
Turmeric can be eaten fresh or dried and powdered; it colors and enhances many dishes. When added to an infusion, it pairs perfectly with honey, lemon, and other adaptogenic and soothing plants like ashwagandha.
6. Eleuthero
Eleutherococcus (Eleutherococcus senticosus) belongs to the same family as ginseng, namely the Araliaceae. However, they should not be confused because eleutherococcus is not of the same botanical genus. It is credited with powerful anti-fatigue and adaptogenic effects that help the body better defend itself against stressors. Eleutherococcus is also of interest for stimulating the central nervous system and regulating blood sugar levels.
Eleutherococcus root is generally sold as powder, capsules, or tablets. It is also possible to find dried root in herbalist shops, to drink as a decoction.
7. Astragalus
Known by its scientific name Astragalus, astragalus is a plant native to China. In traditional Chinese medicine, its root is used to tonify the body, strengthen the immune system, and relieve inflammation.
In China, astragalus root is most often consumed as a decoction or even incorporated into certain recipes. If you cannot find dried roots, you can opt for an astragalus mother tincture.
8. Ashwagandha
Ashwagandha (Withania somnifera) is nicknamed the ‘Indian ginseng’ because it has powerful aphrodisiac effects. But that is not its only asset. Ashwagandha is an Indian plant whose leaves and root are commonly used in Ayurvedic medicine. It helps the body manage stress, fights depression, improves cognitive function, and is anti-inflammatory.
Ashwagandha can be found as a powder, in capsules, or as a liquid extract. The dried root can also be prepared as an infusion.
9. Codonopsis
Its name may not mean much to you, but codonopsis (Codonopsis pilosula) is a particularly interesting adaptogenic plant. Despite its nickname of ‘poor man’s ginseng’, codonopsis is a formidable plant when it comes to reducing stress and fatigue.
Codonopsis is most often available as a powder, in capsules, or in pills.
10. Schisandra
Schisandra (Schizandrae chinensis) is also a flagship plant of the Chinese pharmacopoeia, cultivated for its berries. An excellent tonic, it restores energy to tired bodies, stimulates the nervous system, and relieves respiratory, kidney, and sexual disorders.
Schisandra berries are consumed dried or ground. They are then prepared as an infusion or sold as a powder or in capsules.
It is preferable to seek medical advice before taking any dietary supplement.
Definition and functions of an adaptogenic plant
What is an adaptogenic plant ?
The concept of the adaptogenic plant emerged in the 1950s thanks to the work of the Russian researcher and pharmacologist Nicolaï Lazarev. During his studies of plants, he noticed that some of them enhanced the body’s natural ability to respond and resist stressful situations. Adaptogenic plants were born.
To better understand their very particular functioning, research continued. In the 1960s, the work of scientist Israel Brekhman highlighted the adaptogenic nature of eleutherococcus, a plant from the same family as ginseng. It was then discovered that an adaptogenic plant not only increases the body’s resistance to stress but also has a stimulating effect.
If the notion of « adaptogen » is relatively recent in the West, it has existed for thousands of years in traditional Chinese medicine. Adaptogenic plants are grouped there under the term « superior tonics .”
This also explains the presence of many Chinese plants (and Chinese mushrooms) among adaptogenic plants.
At the root of their properties are the extreme climatic and environmental conditions they had to adapt to in order to develop: cold, drought, altitude, darkness underground…
Now that they are defined, let’s take a closer look at the mechanisms of these plants. How do they act and what processes do they set in motion to support the body ?
How do adaptogenic plants work?
The work of Nicolaï Lazarev, Israel Brekhman and the sixty years of research that followed made it possible to characterize the action of an adaptogenic plant. We now know precisely how it affects the body and understand its different mechanisms of action.
On the one hand, an adaptogenic plant increases the body’s resistance to the various kinds of stress it may face : physical, psychological, acute or chronic. To do this, it supports and activates adrenal functions.
The adrenal glands, located above the kidneys, are primarily responsible for secreting cortisol. This hormone, although harmful when in excess, is released in cases of stress or danger to help the body cope with the situation. By stimulating cortisol production, adaptogenic plants therefore encourage the body to adapt.
To improve the bodys resistance to stress, the adaptogenic plant also carries out other actions. Thus, it :
- improves oxygen delivery to promote cellular respiration
- promotes the elimination of toxins that clog the body and weaken it
- helps maintain homeostasis, that is to say the body’s internal balance, whatever the situation
Finally, adaptogenic plants also have the ability to increase vitality and energy of the body. Eleuthero (Eleutherococcus senticosus) and rhodiola (Rhodiola rosea), for example, are reputed to improve sports performance. Adaptogenic plants have many benefits in the context of sports practice. They :
- increase the body’s ability to adapt to exertion and fatigue
- act as a muscle restorative
- improve cellular energy utilization
If adaptogenic plants are able to stimulate the body, they can also slow it down to restore internal balance. Indeed, in cases of stress and nervousness, adrenaline is released. This hormone is essential to the human body but also has negative effects when present in excess. Excessive adrenaline production can cause muscle pain, headaches, sleep disturbances…
Adaptogenic plants will then have a balancing effect in order to regulate the body, calm and soothe it.
