Adaptogenic mocktails: Are they good for you?
I am careful when it comes to herbal supplements.
Aspirin.
Morphine.
The chemotherapy drug Taxol.
Throughout history, nature has provided us with invaluable resources for healing.
Many of our medicines are derived from plants, demonstrating their long-standing and crucial role in treating disease and improving human health.
Not All Natural Products Are Therapeutic
Of course, not all natural products are therapeutic.
One example is the herb Echinacea, which many take to prevent or treat the common cold.
Several major studies have found no evidence that Echinacea is effective against the common cold.
Another example is ginkgo, a herb sometimes used to improve memory and cognitive function.
According to a study published in the Journal of the American Medical Association, researchers discovered that the dietary supplement Ginkgo biloba did not reduce the chances of developing dementia in older individuals.
The Rise of The “Sober-Curious” Movement
The rise of the “sober-curious” movement has led to a surge in the popularity of non-alcoholic beverages.
These drinks, often called “functional beverages,” are designed to mimic the experience of drinking alcohol without the negative effects.
Herbs and adaptogens often infuse these beverages.
Adaptogens are natural substances that are said to have health-promoting properties.
Adaptogens
The Cleveland Clinic (USA) offers this definition:
“Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and [promote] overall well-being. You can take adaptogens by adding them to food or beverages or take them as tinctures.”
Adaptogens restore your body to a steady balance by managing physical and mental stressors.
3 Qualities
To qualify as an adaptogen, plants must have these three characteristics:
- It is non-toxic when taken in normal doses.
- It helps your body cope with stress.
- It allows your body to return to balance (homeostasis).
Adaptogen Examples
Some of the most commonly used adaptogens include:
- Ashwagandha
- Reishi mushroom
- Ginseng
- Rhodiola
- Turmeric
How Adaptogens Regulate the Stress Hormone Cortisol
Adaptogens achieve this remarkable feat through various mechanisms. They can influence the hypothalamic-pituitary-adrenal (HPA) axis, the complex network regulating cortisol production.
By modulating the activity of this axis, adaptogens can help normalize cortisol levels, whether the levels are too high or too low.
Adaptogens for Elevated Cortisol
When stress causes cortisol levels to be chronically elevated, certain adaptogens can help bring them back into balance.
Ashwagandha, for example, can reduce cortisol levels in response to stress, promoting a calmer and more relaxed state. Other adaptogens with similar effects include Rhodiola rosea and Holy Basil.
Evidence Level is Low
Unfortunately, most of the clinical studies I could find on adaptogens are observational review papers or focus on depressed individuals.
I could not find a peer-reviewed, randomized clinical study establishing a causal relationship between adaptogen use and health.
Lack of Regulation is a Concerning
Adaptogens are completely unregulated.
The Food and Drug Administration (FDA) does not regulate adaptogens in the United States.
Shouldn’t we be concerned when a product is marketed to alter our minds but is not regulated?
When I consume an adaptogen, I don’t know about its dose, efficacy, or potential toxicity.
As a child, we had few options; soda was ubiquitous.
While there is no high-level evidence of their efficacy, I’d rather have a prebiotic beverage.
Or yogurt (I know, I know: Which one?).
Interactions With Other Medicines
Adaptogens can interact with other medicines.
The Cleveland Clinic offers conditions for which adaptogens might have an interaction: High blood pressure, insomnia, hypothyroidism, and depression.
Adaptogens might have the following effects:
- Increase blood pressure.
- Decrease blood sugar levels.
- Disrupt sleep patterns.
- Increase thyroid activity.
- Counteract antidepressant medicines.
Other potential side effects include allergic reactions, abdominal discomfort, constipation, diarrhea, or nausea.
Final Thoughts
While adaptogens may be valuable for managing stress, they should not be considered a substitute for professional medical advice or treatment.
While scientists have shown efficacy in animal studies, I discovered few human studies. Most of the latter are small and do not provide high-level evidence.
We have not established the long-term safety of the substances, and the regulations are poor.
“Natural” does not always mean safer or the best health-promoting option.
Some adaptogenic herbs have potentially serious side effects.
Always consult a healthcare provider before making significant changes to your health regimen.
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