Adaptogens 101
What are adaptogens besides a nutrition hot word? Adaptogens are herbs, plants, or mushrooms which help the body to deal with stress, anxiety and energy levels. Sounds like something we all can use, right?!
Well…like anything else in life, there is no one size fits all. Like drugs, herbs have interactions. Most adaptogens interact with anti-diabetes and anti-hypertensive drugs. It is also important to choose supplements that have been evaluated by a third party. As a dietitian, I tend to use the fullscripts supplement dispensary in order to ensure my clients have access to the best quality supplements. https://us.fullscript.com/referral/FBC4FFAE
Lastly, when deciding whether adpatogens are right for an individual, I suggest salivary cortisol testing / DHEA testing like found in the Dutch test in order to provide the most personalized recommendations. https://www.hillarysachsnutrition.com/services
Here’s a rundown of the do’s and don’ts of the most common adaptogens from Natural Medicines database:
Ashwaghandha-studied in doses up to 1250mg up to 6 months
Generally well-tolerated in acceptable doses
May help improve sleep and mood and promote stress management
Discuss with your team highlighting if you have diabetes, hypertension, a thyroid condition or are taking certain anti-depressants.
Ashwaghanda is also in the nightshade family so it is best to avoid if you have a sensitivity.
Eleuthero –used safely in studies 300-2000mg up to 3 months
Used to increase performance and energy levels
Most common side effects are GI upset
Discuss with your team highlighting if you are drugs metabolized through cytochrome p450 2c9 and 1A2, are taking p-glycoprotein substrates, digoxins, anti-diabetes drugs or anticoagulants.
Panax ginseng-used in studies safely up to 6 months
Acts as a calming agent; may also promote abstract thinking. In addition, there is some research that panax ginseng may improve cancer related fatigue and may stimulate the immune system
Most common side effects include insomnia; it may have additive effects with caffeine
Discuss with your team highlighting if you have a hormone sensitive cancer, are taking anticoagulants, antihypotensives, MAOIs, antidiabetes drugs, drugs processed through cytochrome p450 2d6, 3a4; gleevac, Lasix, eldepryl, versed
Rhodiola- Has been studied in doses up to 300mg twice daily for up to 12 weeks
Rhodiola may reduce fatigue, increase stamina and increase ability to de-stress/relax. It helps regulate serotonin, dopamine and norepinephrine. There are some cell line/animal studies showing it may have anti-cancer activity especially for estrogen receptor negative cancer cells.
Ming DS, Hillhouse BJ, Guns ES, et al. Bioactive compounds from Rhodiola rosea (Crassulaceae). Phytother Res 2005;19:740-3. View abstract.
Majewska A, Hoser G, Furmanowa M, et al. Antiproliferative and antimitotic effect, S phase accumulation and induction of apoptosis and necrosis after treatment of extract from Rhodiola rosea rhizomes on HL-60 cells. J Ethnopharmacol 2006;103:43-52. View abstract.
Salikhova RA, Aleksandrova IV, Mazurik VK, et al. [Effect of Rhodiola rosea on the yield of mutation alterations and DNA repair in bone marrow cells]. Patol Fiziol Eksp Ter 1997;:22-4. View abstract.
Udintsev, S. N. and Shakhov, V. P. The role of humoral factors of regenerating liver in the development of experimental tumors and the effect of Rhodiola rosea extract on this process. Neoplasma 1991;38(3):323-331. View abstract.
Hu, X., Lin, S., Yu, D., Qiu, S., Zhang, X., and Mei, R. A preliminary study: the anti-proliferation effect of salidroside on different human cancer cell lines. Cell Biol Toxicol. 2010;26(6):499-507. View abstract.
Udintsev, S. N. and Schakhov, V. P. Decrease of cyclophosphamide haematotoxicity by Rhodiola rosea root extract in mice with Ehrlich and Lewis transplantable tumors. Eur.J Cancer 1991;27(9):1182. View abstract.